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  6. Perch vs. Pompano raw

Perch vs. Pompano raw — In-Depth Nutrition Comparison

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How are perch and pompano raw different?

  • Perch is richer in manganese, vitamin B12, and copper, while pompano raw is higher in vitamin D, selenium, vitamin B1, vitamin B3, and vitamin B6.
  • Pompano raw covers your daily need for vitamin D, 54% more than perch.
  • Perch contains 54 times more manganese than pompano raw. Perch contains 0.7mg of manganese, while pompano raw contains 0.013mg.
  • Pompano raw is lower in cholesterol.

Fish, perch, mixed species, raw and Fish, pompano, florida, raw types were used in this article.

Infographic

Perch 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.
Perch
Perch
5
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 21% 24% 24% 34% 50% 30% 86% 8.1% 91% 69%
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 19% 6.6% 34% 23% 13% 20% 84% 8.5% 1.7% 199%
Contains more CalciumCalcium +263.6%
Contains more IronIron +50%
Contains more CopperCopper +294.7%
Contains more ZincZinc +54.2%
Contains more ManganeseManganese +5284.6%
Contains more PotassiumPotassium +41.6%
Contains more SeleniumSelenium +189.7%
~equal in Magnesium ~27mg
~equal in Phosphorus ~195mg
~equal in Sodium ~65mg

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.
Perch
Perch
2
Vitamin C Vit. C Vitamin A Vit. A Vitamin E Vit. E Vitamin D Vit. D Vitamin B1 Vit. B1 Vitamin B2 Vit. B2 Vitamin B3 Vit. B3 Vitamin B5 Vit. B5 Vitamin B6 Vit. B6 Vitamin B12 Vit. B12 Vitamin K Vit. K Folate Folate 5.7% 3% 4% 45% 18% 23% 29% 45% 28% 238% 0.25% 3.8%
Vitamin C Vit. C Vitamin A Vit. A Vitamin E Vit. E Vitamin D Vit. D Vitamin B1 Vit. B1 Vitamin B2 Vit. B2 Vitamin B3 Vit. B3 Vitamin B5 Vit. B5 Vitamin B6 Vit. B6 Vitamin B12 Vit. B12 Vitamin K Vit. K Folate Folate 0% 13% 3.6% 165% 140% 28% 56% 45% 46% 163% 0.25% 11%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin B12Vitamin B12 +46.2%
Contains more Vitamin AVitamin A +344.4%
Contains more Vitamin DVitamin D +266.7%
Contains more Vitamin B1Vitamin B1 +700%
Contains more Vitamin B2Vitamin B2 +20%
Contains more Vitamin B3Vitamin B3 +97.4%
Contains more Vitamin B6Vitamin B6 +66.7%
Contains more FolateFolate +200%
~equal in Vitamin E ~0.18mg
~equal in Vitamin B5 ~0.75mg
~equal in Vitamin K ~0.1µg

All nutrients comparison - raw data values

Nutrient Perch Pompano raw DV% diff.
Selenium 12.6µg 36.5µg 43%
Vitamin B1 0.07mg 0.56mg 41%
Vitamin D 118 IU 439 IU 40%
Vitamin D 3µg 11µg 40%
Manganese 0.7mg 0.013mg 30%
Vitamin B12 1.9µg 1.3µg 25%
Saturated fat 0.185g 3.509g 15%
Fats 0.92g 9.47g 13%
Cholesterol 90mg 50mg 13%
Copper 0.15mg 0.038mg 12%
Vitamin B3 1.52mg 3mg 9%
Calcium 80mg 22mg 6%
Vitamin B6 0.12mg 0.2mg 6%
Monounsaturated fat 0.152g 2.586g 6%
Polyunsaturated fat 0.368g 1.137g 5%
Calories 91kcal 164kcal 4%
Iron 0.9mg 0.6mg 4%
Zinc 1.11mg 0.72mg 4%
Potassium 269mg 381mg 3%
Vitamin A 9µg 40µg 3%
Folate 5µg 15µg 3%
Protein 19.39g 18.48g 2%
Vitamin C 1.7mg 0mg 2%
Vitamin B2 0.1mg 0.12mg 2%
Choline 65mg 51.5mg 2%
Magnesium 30mg 27mg 1%
Phosphorus 200mg 195mg 1%
Sodium 62mg 65mg 0%
Vitamin E 0.2mg 0.18mg 0%
Vitamin B5 0.75mg 0.75mg 0%
Vitamin K 0.1µg 0.1µg 0%
Tryptophan 0.217mg 0.207mg 0%
Threonine 0.85mg 0.81mg 0%
Isoleucine 0.893mg 0.851mg 0%
Leucine 1.576mg 1.502mg 0%
Lysine 1.781mg 1.697mg 0%
Methionine 0.574mg 0.547mg 0%
Phenylalanine 0.757mg 0.721mg 0%
Valine 0.999mg 0.952mg 0%
Histidine 0.571mg 0.544mg 0%
Omega-3 - EPA 0.079g 0.175g N/A
Omega-3 - DHA 0.174g 0.393g N/A
Omega-3 - DPA 0.028g 0.202g N/A

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Perch
Perch
2
19% 79%
Protein: 19.39 g
Fats: 0.92 g
Carbs: 0 g
Water: 79.13 g
Other: 0.56 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 WaterWater +11.3%
Contains more FatsFats +929.3%
Contains more OtherOther +66.1%
~equal in Protein ~18.48g
~equal in Carbs ~0g

Fat Type Comparison

Fat type breakdown side-by-side comparison
Perch
Perch
1
26% 22% 52%
Saturated fat: Sat. Fat 0.185 g
Monounsaturated fat: Mono. Fat 0.152 g
Polyunsaturated fat: Poly. Fat 0.368 g
49% 36% 16%
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 -94.7%
Contains more Mono. FatMonounsaturated fat +1601.3%
Contains more Poly. FatPolyunsaturated fat +209%

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. Perch - https://fdc.nal.usda.gov/fdc-app.html#/food-details/173678/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.