Mullet fish vs. Pompano raw — In-Depth Nutrition Comparison
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The main differences between Mullet fish and Pompano raw
- Mullet fish is richer in Vitamin B6, Vitamin B3, Selenium, Copper, Iron, and Phosphorus, yet Pompano raw is richer in Vitamin B12, and Vitamin B1.
- Daily need coverage for Vitamin B12 from Pompano raw is 44% higher.
- Mullet fish contains 4 times more Copper than Pompano raw. Mullet fish contains 0.141mg of Copper, while Pompano raw contains 0.038mg.
- Mullet fish contains less Saturated Fat.
Food types used in this article are Fish, mullet, striped, cooked, dry heat and Fish, pompano, florida, raw.
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.
| Contains more MagnesiumMagnesium | +22.2% |
| Contains more CalciumCalcium | +40.9% |
| Contains more PotassiumPotassium | +20.2% |
| Contains more IronIron | +135% |
| Contains more CopperCopper | +271.1% |
| Contains more ZincZinc | +22.2% |
| Contains more PhosphorusPhosphorus | +25.1% |
| Contains more ManganeseManganese | +69.2% |
| Contains more SeleniumSelenium | +28.2% |
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.
| Contains more Vitamin CVitamin C | +∞% |
| Contains more Vitamin B3Vitamin B3 | +110% |
| Contains more Vitamin B5Vitamin B5 | +17.3% |
| Contains more Vitamin B6Vitamin B6 | +145% |
| Contains more Vitamin B1Vitamin B1 | +460% |
| Contains more Vitamin B2Vitamin B2 | +20% |
| Contains more Vitamin B12Vitamin B12 | +420% |
| Contains more FolateFolate | +50% |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
Protein:
24.81 g
Fats:
4.86 g
Carbs:
0 g
Water:
70.52 g
Other:
0 g
Protein:
18.48 g
Fats:
9.47 g
Carbs:
0 g
Water:
71.12 g
Other:
0.93 g
| Contains more ProteinProtein | +34.3% |
| Contains more FatsFats | +94.9% |
~equal in
Carbs
~0g
~equal in
Water
~71.12g
~equal in
Other
~0.93g
Fat Type Comparison
Fat type breakdown side-by-side comparison
Saturated Fat:
Sat. Fat
1.431 g
Monounsaturated Fat:
Mono. Fat
1.382 g
Polyunsaturated fat:
Poly. Fat
0.917 g
Saturated Fat:
Sat. Fat
3.509 g
Monounsaturated Fat:
Mono. Fat
2.586 g
Polyunsaturated fat:
Poly. Fat
1.137 g
| Contains less Sat. FatSaturated Fat | -59.2% |
| Contains more Mono. FatMonounsaturated Fat | +87.1% |
| Contains more Poly. FatPolyunsaturated fat | +24% |
Comparison summary table
Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
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| Lower in Cholesterol |
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| Lower in Sodium |
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| Lower in Sugar |
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| Lower in Saturated Fat |
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| Rich in minerals |
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| Lower in Glycemic Index | Equal | ||
| Lower in price | Equal | ||
| Rich in vitamins | Equal | ||
All nutrients comparison - raw data values
| Nutrient | |
|
Opinion |
| Calories | 150kcal | 164kcal |
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| Protein | 24.81g | 18.48g |
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| Fats | 4.86g | 9.47g |
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| Vitamin C | 1.2mg | 0mg |
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| Cholesterol | 63mg | 50mg |
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| Vitamin D | 439IU |
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| Magnesium | 33mg | 27mg |
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| Calcium | 31mg | 22mg |
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| Potassium | 458mg | 381mg |
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| Iron | 1.41mg | 0.6mg |
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| Copper | 0.141mg | 0.038mg |
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| Zinc | 0.88mg | 0.72mg |
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| Phosphorus | 244mg | 195mg |
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| Sodium | 71mg | 65mg |
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| Vitamin A | 141IU | 132IU |
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| Vitamin A RAE | 42µg | 40µg |
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| Vitamin E | 0.18mg |
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| Vitamin D | 11µg |
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| Manganese | 0.022mg | 0.013mg |
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| Selenium | 46.8µg | 36.5µg |
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| Vitamin B1 | 0.1mg | 0.56mg |
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| Vitamin B2 | 0.1mg | 0.12mg |
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| Vitamin B3 | 6.3mg | 3mg |
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| Vitamin B5 | 0.88mg | 0.75mg |
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| Vitamin B6 | 0.49mg | 0.2mg |
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| Vitamin B12 | 0.25µg | 1.3µg |
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| Vitamin K | 0.1µg |
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| Folate | 10µg | 15µg |
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| Choline | 51.5mg |
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| Saturated Fat | 1.431g | 3.509g |
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| Monounsaturated Fat | 1.382g | 2.586g |
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| Polyunsaturated fat | 0.917g | 1.137g |
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| Tryptophan | 0.278mg | 0.207mg |
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| Threonine | 1.088mg | 0.81mg |
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| Isoleucine | 1.143mg | 0.851mg |
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| Leucine | 2.016mg | 1.502mg |
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| Lysine | 2.278mg | 1.697mg |
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| Methionine | 0.734mg | 0.547mg |
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| Phenylalanine | 0.968mg | 0.721mg |
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| Valine | 1.278mg | 0.952mg |
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| Histidine | 0.73mg | 0.544mg |
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| Omega-3 - EPA | 0.18g | 0.175g |
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| Omega-3 - DHA | 0.148g | 0.393g |
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| Omega-3 - DPA | 0.092g | 0.202g |
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Which food is preferable for your diet?
is better in case of low diet
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| Low Calories diet |
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| Low Fats diet |
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| Low Carbs diet | Equal | |
| Low Glycemic Index diet | Equal | |
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
29%
66%
Minerals Daily Need Coverage Score
57%
41%
Comparison summary
Which food is lower in Cholesterol?
Pompano raw is lower in Cholesterol (difference - 13mg)
Which food contains less Sodium?
Pompano raw contains less Sodium (difference - 6mg)
Which food is lower in Sugar?
Mullet fish is lower in Sugar (difference - 0g)
Which food is lower in Saturated Fat?
Mullet fish is lower in Saturated Fat (difference - 2.078g)
Which food is richer in minerals?
Mullet fish is relatively richer in minerals
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 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.