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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

Mullet fish vs Pompano 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 Calcium +40.9%
Contains more Iron +135%
Contains more Magnesium +22.2%
Contains more Phosphorus +25.1%
Contains more Potassium +20.2%
Contains more Zinc +22.2%
Contains more Copper +271.1%
Contains more Manganese +69.2%
Contains more Selenium +28.2%
Equal in Sodium - 65
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 10% 53% 24% 105% 41% 10% 24% 47% 3% 256%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 7% 23% 20% 84% 34% 9% 20% 13% 2% 200%
Contains more Calcium +40.9%
Contains more Iron +135%
Contains more Magnesium +22.2%
Contains more Phosphorus +25.1%
Contains more Potassium +20.2%
Contains more Zinc +22.2%
Contains more Copper +271.1%
Contains more Manganese +69.2%
Contains more Selenium +28.2%
Equal in Sodium - 65

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 C +∞%
Contains more Vitamin B3 +110%
Contains more Vitamin B5 +17.3%
Contains more Vitamin B6 +145%
Contains more Vitamin B1 +460%
Contains more Vitamin B2 +20%
Contains more Folate +50%
Contains more Vitamin B12 +420%
Equal in Vitamin A - 132
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Choline Vitamin K 9% 0% 0% 4% 25% 24% 119% 53% 114% 8% 32% 0% 0%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Choline Vitamin K 8% 4% 331% 0% 140% 28% 57% 45% 47% 12% 163% 29% 1%
Contains more Vitamin C +∞%
Contains more Vitamin B3 +110%
Contains more Vitamin B5 +17.3%
Contains more Vitamin B6 +145%
Contains more Vitamin B1 +460%
Contains more Vitamin B2 +20%
Contains more Folate +50%
Contains more Vitamin B12 +420%
Equal in Vitamin A - 132

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Contains more Protein +34.3%
Contains more Fats +94.9%
Equal in Water - 71.12
Equal in Other - 0.93
25% 5% 71%
Protein: 24.81 g
Fats: 4.86 g
Carbs: 0 g
Water: 70.52 g
Other: 0 g
18% 9% 71%
Protein: 18.48 g
Fats: 9.47 g
Carbs: 0 g
Water: 71.12 g
Other: 0.93 g
Contains more Protein +34.3%
Contains more Fats +94.9%
Equal in Water - 71.12
Equal in Other - 0.93

Fat Type Comparison

Fat type breakdown side-by-side comparison
Contains less Saturated Fat -59.2%
Contains more Monounsaturated Fat +87.1%
Contains more Polyunsaturated fat +24%
38% 37% 25%
Saturated Fat: 1.431 g
Monounsaturated Fat: 1.382 g
Polyunsaturated fat: 0.917 g
49% 36% 16%
Saturated Fat: 3.509 g
Monounsaturated Fat: 2.586 g
Polyunsaturated fat: 1.137 g
Contains less Saturated Fat -59.2%
Contains more Monounsaturated Fat +87.1%
Contains more Polyunsaturated 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.
Mullet fish Pompano raw
Lower in Sodium ok
Lower in Cholesterol ok
Lower in Sugar ok
Lower in Saturated Fat ok
Rich in minerals ok
Lower in Glycemic Index Equal
Lower in price Equal
Rich in vitamins Equal

All nutrients comparison - raw data values

Nutrient Mullet fish Pompano raw Opinion
Protein 24.81g 18.48g Mullet fish
Fats 4.86g 9.47g Pompano raw
Calories 150kcal 164kcal Pompano raw
Calcium 31mg 22mg Mullet fish
Iron 1.41mg 0.6mg Mullet fish
Magnesium 33mg 27mg Mullet fish
Phosphorus 244mg 195mg Mullet fish
Potassium 458mg 381mg Mullet fish
Sodium 71mg 65mg Pompano raw
Zinc 0.88mg 0.72mg Mullet fish
Copper 0.141mg 0.038mg Mullet fish
Manganese 0.022mg 0.013mg Mullet fish
Selenium 46.8µg 36.5µg Mullet fish
Vitamin A 141IU 132IU Mullet fish
Vitamin A RAE 42µg 40µg Mullet fish
Vitamin E 0.18mg Pompano raw
Vitamin D 439IU Pompano raw
Vitamin D 11µg Pompano raw
Vitamin C 1.2mg 0mg Mullet fish
Vitamin B1 0.1mg 0.56mg Pompano raw
Vitamin B2 0.1mg 0.12mg Pompano raw
Vitamin B3 6.3mg 3mg Mullet fish
Vitamin B5 0.88mg 0.75mg Mullet fish
Vitamin B6 0.49mg 0.2mg Mullet fish
Folate 10µg 15µg Pompano raw
Vitamin B12 0.25µg 1.3µg Pompano raw
Choline 51.5mg Pompano raw
Vitamin K 0.1µg Pompano raw
Tryptophan 0.278mg 0.207mg Mullet fish
Threonine 1.088mg 0.81mg Mullet fish
Isoleucine 1.143mg 0.851mg Mullet fish
Leucine 2.016mg 1.502mg Mullet fish
Lysine 2.278mg 1.697mg Mullet fish
Methionine 0.734mg 0.547mg Mullet fish
Phenylalanine 0.968mg 0.721mg Mullet fish
Valine 1.278mg 0.952mg Mullet fish
Histidine 0.73mg 0.544mg Mullet fish
Cholesterol 63mg 50mg Pompano raw
Saturated Fat 1.431g 3.509g Mullet fish
Omega-3 - DHA 0.148g 0.393g Pompano raw
Omega-3 - EPA 0.18g 0.175g Mullet fish
Omega-3 - DPA 0.092g 0.202g Pompano raw
Monounsaturated Fat 1.382g 2.586g Pompano raw
Polyunsaturated fat 0.917g 1.137g Pompano raw

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Mullet fish Pompano raw
Low Fats diet ok
Low Carbs diet Equal
Low Calories diet ok
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%
Mullet fish
66%
Pompano raw
Minerals Daily Need Coverage Score
57%
Mullet fish
41%
Pompano raw

Comparison summary

Which food contains less Sodium?
Pompano raw
Pompano raw contains less Sodium (difference - 6mg)
Which food is lower in Cholesterol?
Pompano raw
Pompano raw is lower in Cholesterol (difference - 13mg)
Which food is lower in Sugar?
Mullet fish
Mullet fish is lower in Sugar (difference - 0g)
Which food is lower in Saturated Fat?
Mullet fish
Mullet fish is lower in Saturated Fat (difference - 2.078g)
Which food is richer in minerals?
Mullet fish
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.

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 raw - https://fdc.nal.usda.gov/fdc-app.html#/food-details/173682/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.