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  6. Mullet fish vs. Pompano

Mullet fish vs. Pompano — In-Depth Nutrition Comparison

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A recap on differences between Mullet fish and Pompano

  • Mullet fish is higher in Vitamin B6, Vitamin B3, Iron, and Copper, yet Pompano is higher in Vitamin B1, Vitamin B12, Phosphorus, Potassium, and Monounsaturated Fat.
  • Pompano covers your daily Vitamin B1 needs 48% more than Mullet fish.
  • Mullet fish contains 2 times more Vitamin B6 than Pompano. While Mullet fish contains 0.49mg of Vitamin B6, Pompano contains only 0.23mg.
  • The amount of Saturated Fat in Mullet fish is lower.

Food varieties used in this article are Fish, mullet, striped, cooked, dry heat and Fish, pompano, florida, cooked, dry heat.

Infographic

Mullet fish vs Pompano infographic
Infographic link

Mineral Comparison

Mineral comparison score is based on the number of minerals by which one or the other food is richer. The "coverage" charts below show how much of the daily needs can be covered by 300 grams of the food.
Mullet fish
Mullet fish
5
:
4
Pompano
Pompano
Contains more Iron +110.4%
Contains more Zinc +27.5%
Contains more Copper +80.8%
Contains more Calcium +38.7%
Contains more Phosphorus +39.8%
Contains more Potassium +38.9%
Contains more Manganese +13.6%
Equal in Magnesium - 31
Equal in Sodium - 76
Equal in Selenium - 46.8
Mullet fish
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 10% 53% 24% 105% 41% 10% 24% 47% 3% 256%
Pompano
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 13% 26% 23% 147% 57% 10% 19% 27% 4% 256%
Contains more Iron +110.4%
Contains more Zinc +27.5%
Contains more Copper +80.8%
Contains more Calcium +38.7%
Contains more Phosphorus +39.8%
Contains more Potassium +38.9%
Contains more Manganese +13.6%
Equal in Magnesium - 31
Equal in Sodium - 76
Equal in Selenium - 46.8

Vitamin Comparison

Vitamin comparison score is based on the number of vitamins by which one or the other food is richer. The "coverage" charts below show how much of the daily needs can be covered by 300 grams of the food.
Mullet fish
Mullet fish
5
:
4
Pompano
Pompano
Contains more Vitamin A +17.5%
Contains more Vitamin C +∞%
Contains more Vitamin B3 +65.8%
Contains more Vitamin B6 +113%
Contains more Vitamin B1 +580%
Contains more Vitamin B2 +50%
Contains more Folate +70%
Contains more Vitamin B12 +380%
Equal in Vitamin B5 - 0.87
Mullet fish
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 9% 0% 0% 4% 25% 24% 119% 53% 114% 8% 32% 0%
Pompano
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 8% 0% 0% 0% 171% 35% 72% 53% 54% 13% 150% 0%
Contains more Vitamin A +17.5%
Contains more Vitamin C +∞%
Contains more Vitamin B3 +65.8%
Contains more Vitamin B6 +113%
Contains more Vitamin B1 +580%
Contains more Vitamin B2 +50%
Contains more Folate +70%
Contains more Vitamin B12 +380%
Equal in Vitamin B5 - 0.87

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Mullet fish
Mullet fish
2
:
2
Pompano
Pompano
Contains more Water +12%
Contains more Fats +149.8%
Equal in Protein - 23.69
Equal in Other - 1.2
Mullet fish
25% 5% 71%
Protein: 24.81 g
Fats: 4.86 g
Carbs: 0 g
Water: 70.52 g
Other: 0 g
Pompano
24% 12% 63%
Protein: 23.69 g
Fats: 12.14 g
Carbs: 0 g
Water: 62.97 g
Other: 1.2 g
Contains more Water +12%
Contains more Fats +149.8%
Equal in Protein - 23.69
Equal in Other - 1.2

Fat Type Comparison

Fat type breakdown side-by-side comparison
Mullet fish
Mullet fish
1
:
2
Pompano
Pompano
Contains less Saturated Fat -68.2%
Contains more Monounsaturated Fat +139.9%
Contains more Polyunsaturated fat +59%
Mullet fish
38% 37% 25%
Saturated Fat: 1.431 g
Monounsaturated Fat: 1.382 g
Polyunsaturated fat: 0.917 g
Pompano
49% 36% 16%
Saturated Fat: 4.499 g
Monounsaturated Fat: 3.315 g
Polyunsaturated fat: 1.458 g
Contains less Saturated Fat -68.2%
Contains more Monounsaturated Fat +139.9%
Contains more Polyunsaturated fat +59%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Mullet fish Pompano
Lower in Sodium ok
Lower in Cholesterol ok
Lower in Saturated Fat ok
Lower in Sugar Equal
Lower in Glycemic Index Equal
Lower in price Equal
Rich in minerals Equal
Rich in vitamins Equal

All nutrients comparison - raw data values

Nutrient Mullet fish Pompano Opinion
Protein 24.81g 23.69g Mullet fish
Fats 4.86g 12.14g Pompano
Calories 150kcal 211kcal Pompano
Calcium 31mg 43mg Pompano
Iron 1.41mg 0.67mg Mullet fish
Magnesium 33mg 31mg Mullet fish
Phosphorus 244mg 341mg Pompano
Potassium 458mg 636mg Pompano
Sodium 71mg 76mg Mullet fish
Zinc 0.88mg 0.69mg Mullet fish
Copper 0.141mg 0.078mg Mullet fish
Manganese 0.022mg 0.025mg Pompano
Selenium 46.8µg 46.8µg
Vitamin A 141IU 120IU Mullet fish
Vitamin A RAE 42µg 36µg Mullet fish
Vitamin C 1.2mg 0mg Mullet fish
Vitamin B1 0.1mg 0.68mg Pompano
Vitamin B2 0.1mg 0.15mg Pompano
Vitamin B3 6.3mg 3.8mg Mullet fish
Vitamin B5 0.88mg 0.87mg Mullet fish
Vitamin B6 0.49mg 0.23mg Mullet fish
Folate 10µg 17µg Pompano
Vitamin B12 0.25µg 1.2µg Pompano
Tryptophan 0.278mg 0.265mg Mullet fish
Threonine 1.088mg 1.038mg Mullet fish
Isoleucine 1.143mg 1.092mg Mullet fish
Leucine 2.016mg 1.925mg Mullet fish
Lysine 2.278mg 2.175mg Mullet fish
Methionine 0.734mg 0.701mg Mullet fish
Phenylalanine 0.968mg 0.925mg Mullet fish
Valine 1.278mg 1.22mg Mullet fish
Histidine 0.73mg 0.697mg Mullet fish
Cholesterol 63mg 64mg Mullet fish
Saturated Fat 1.431g 4.499g Mullet fish
Omega-3 - DHA 0.148g 0.504g Pompano
Omega-3 - EPA 0.18g 0.224g Pompano
Omega-3 - DPA 0.092g 0.259g Pompano
Monounsaturated Fat 1.382g 3.315g Pompano
Polyunsaturated fat 0.917g 1.458g Pompano

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Mullet fish Pompano
Low Fats diet ok
Low Carbs diet Equal
Low Calories diet ok
Low Glycemic Index diet Equal

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Vitamins & Minerals Daily Need Coverage Score

The summary scores indicate the extent to which this food can fulfill your daily vitamin and mineral requirements if you consume 3 servings, consisting of 100 grams of each (an approximation of 3 serving sizes).
Vitamins Daily Need Coverage Score
32%
Mullet fish
46%
Pompano
Minerals Daily Need Coverage Score
57%
Mullet fish
58%
Pompano

Comparison summary

Which food contains less Sodium?
Mullet fish
Mullet fish contains less Sodium (difference - 5mg)
Which food is lower in Cholesterol?
Mullet fish
Mullet fish is lower in Cholesterol (difference - 1mg)
Which food is lower in Saturated Fat?
Mullet fish
Mullet fish is lower in Saturated Fat (difference - 3.068g)
Which food contains less Sugar?
?
The foods are relatively equal in Sugar ( g)
Which food is lower in glycemic index?
?
The foods have equal glycemic indexes (0)
Which food is cheaper?
?
The foods are relatively equal in price ($)
Which food is richer in minerals?
?
It cannot be stated which food is richer in vitamins. See the charts below for detailed information. See the charts below for detailed information. See the charts below for detailed information.
Which food is richer in vitamins?
?
It cannot be stated which food is richer in vitamins. See the charts below for detailed information. See the charts below for detailed information. See the charts below for detailed information.

References

All the values for which the sources are not specified explicitly are taken from FDA’s Food Central. The exact link to the food presented on this page can be found below.

  1. Mullet fish - https://fdc.nal.usda.gov/fdc-app.html#/food-details/175124/nutrients
  2. Pompano - https://fdc.nal.usda.gov/fdc-app.html#/food-details/173683/nutrients

All the Daily Values are presented for males aged 31-50, for 2000-calorie diets.

Data provided by FoodStruct.com should be considered and used as information only. Please consult your physician before beginning any diet.