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 of 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
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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 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% |
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 B12Vitamin B12 | +46.2% |
| Contains more CholineCholine | +26.2% |
| Contains more Vitamin AVitamin A | +340% |
| 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% |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
Protein:
19.39 g
Fats:
0.92 g
Carbs:
0 g
Water:
79.13 g
Other:
0.56 g
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
Saturated Fat:
Sat. Fat
0.185 g
Monounsaturated Fat:
Mono. Fat
0.152 g
Polyunsaturated fat:
Poly. Fat
0.368 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 | -94.7% |
| Contains more Mono. FatMonounsaturated Fat | +1601.3% |
| Contains more Poly. FatPolyunsaturated fat | +209% |
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 Saturated Fat |
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| Rich in minerals |
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| Lower in Sugar | Equal | ||
| Lower in Glycemic Index | Equal | ||
| Lower in price | Equal | ||
| Rich in vitamins | Equal | ||
All nutrients comparison - raw data values
| Nutrient | |
|
Opinion |
| Calories | 91kcal | 164kcal |
|
| Protein | 19.39g | 18.48g |
|
| Fats | 0.92g | 9.47g |
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| Vitamin C | 1.7mg | 0mg |
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| Cholesterol | 90mg | 50mg |
|
| Vitamin D | 118IU | 439IU |
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| Magnesium | 30mg | 27mg |
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| Calcium | 80mg | 22mg |
|
| Potassium | 269mg | 381mg |
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| Iron | 0.9mg | 0.6mg |
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| Copper | 0.15mg | 0.038mg |
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| Zinc | 1.11mg | 0.72mg |
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| Phosphorus | 200mg | 195mg |
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| Sodium | 62mg | 65mg |
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| Vitamin A | 30IU | 132IU |
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| Vitamin A RAE | 9µg | 40µg |
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| Vitamin E | 0.2mg | 0.18mg |
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| Vitamin D | 3µg | 11µg |
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| Manganese | 0.7mg | 0.013mg |
|
| Selenium | 12.6µg | 36.5µg |
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| Vitamin B1 | 0.07mg | 0.56mg |
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| Vitamin B2 | 0.1mg | 0.12mg |
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| Vitamin B3 | 1.52mg | 3mg |
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| Vitamin B5 | 0.75mg | 0.75mg | |
| Vitamin B6 | 0.12mg | 0.2mg |
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| Vitamin B12 | 1.9µg | 1.3µg |
|
| Vitamin K | 0.1µg | 0.1µg | |
| Folate | 5µg | 15µg |
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| Choline | 65mg | 51.5mg |
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| Saturated Fat | 0.185g | 3.509g |
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| Monounsaturated Fat | 0.152g | 2.586g |
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| Polyunsaturated fat | 0.368g | 1.137g |
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| Tryptophan | 0.217mg | 0.207mg |
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| Threonine | 0.85mg | 0.81mg |
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| Isoleucine | 0.893mg | 0.851mg |
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| Leucine | 1.576mg | 1.502mg |
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| Lysine | 1.781mg | 1.697mg |
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| Methionine | 0.574mg | 0.547mg |
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| Phenylalanine | 0.757mg | 0.721mg |
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| Valine | 0.999mg | 0.952mg |
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| Histidine | 0.571mg | 0.544mg |
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| Omega-3 - EPA | 0.079g | 0.175g |
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| Omega-3 - DHA | 0.174g | 0.393g |
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| Omega-3 - DPA | 0.028g | 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
40%
66%
Minerals Daily Need Coverage Score
44%
41%
Comparison summary
Which food is lower in Cholesterol?
Pompano raw is lower in Cholesterol (difference - 40mg)
Which food contains less Sodium?
Perch contains less Sodium (difference - 3mg)
Which food is lower in Saturated Fat?
Perch is lower in Saturated Fat (difference - 3.324g)
Which food is richer in minerals?
Perch is relatively richer in minerals
Which food contains less Sugar?
?
The foods are relatively equal in Sugar (0 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 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.