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Perch vs. Pompano — In-Depth Nutrition Comparison

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Significant differences between perch and pompano

  • Perch has more vitamin B12, manganese, and copper; however, pompano is richer in selenium, vitamin B1, phosphorus, vitamin B3, and potassium.
  • Pompano covers your daily selenium needs 56% more than perch.
  • Pompano has 36 times less manganese than perch. Perch has 0.9mg of manganese, while pompano has 0.025mg.
  • Pompano contains less cholesterol.

Specific food types used in this comparison are Fish, perch, mixed species, cooked, dry heat and Fish, pompano, florida, cooked, dry heat.

Infographic

Perch 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.
Perch
6
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 27% 31% 30% 44% 64% 39% 110% 10% 117% 88%
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 22% 13% 56% 25% 26% 19% 146% 9.9% 3.3% 255%
Contains more MagnesiumMagnesium +22.6%
Contains more CalciumCalcium +137.2%
Contains more IronIron +73.1%
Contains more CopperCopper +146.2%
Contains more ZincZinc +107.2%
Contains more ManganeseManganese +3500%
Contains more PotassiumPotassium +84.9%
Contains more PhosphorusPhosphorus +32.7%
Contains more SeleniumSelenium +190.7%
~equal in Sodium ~76mg

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
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 Choline Choline 5.7% 3.3% 0% 0% 20% 28% 36% 52% 32% 275% 0% 4.5% 0%
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 Choline Choline 0% 12% 0% 0% 170% 35% 71% 52% 53% 150% 0% 13% 0%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin B12Vitamin B12 +83.3%
Contains more Vitamin AVitamin A +260%
Contains more Vitamin B1Vitamin B1 +750%
Contains more Vitamin B2Vitamin B2 +25%
Contains more Vitamin B3Vitamin B3 +100%
Contains more Vitamin B6Vitamin B6 +64.3%
Contains more FolateFolate +183.3%
~equal in Vitamin E ~mg
~equal in Vitamin D ~µg
~equal in Vitamin B5 ~0.87mg
~equal in Vitamin K ~µg
~equal in Choline ~mg

All nutrients comparison - raw data values

Nutrient Perch Pompano DV% diff.
Selenium 16.1µg 46.8µg 56%
Vitamin B1 0.08mg 0.68mg 50%
Vitamin B12 2.2µg 1.2µg 42%
Manganese 0.9mg 0.025mg 38%
Saturated fat 0.237g 4.499g 19%
Fats 1.18g 12.14g 17%
Cholesterol 115mg 64mg 17%
Copper 0.192mg 0.078mg 13%
Phosphorus 257mg 341mg 12%
Vitamin B3 1.9mg 3.8mg 12%
Potassium 344mg 636mg 9%
Monounsaturated fat 0.195g 3.315g 8%
Polyunsaturated fat 0.472g 1.458g 7%
Vitamin B6 0.14mg 0.23mg 7%
Zinc 1.43mg 0.69mg 7%
Calcium 102mg 43mg 6%
Iron 1.16mg 0.67mg 6%
Calories 117kcal 211kcal 5%
Vitamin A 10µg 36µg 3%
Folate 6µg 17µg 3%
Vitamin B2 0.12mg 0.15mg 2%
Protein 24.86g 23.69g 2%
Magnesium 38mg 31mg 2%
Vitamin C 1.7mg 0mg 2%
Sodium 79mg 76mg 0%
Vitamin B5 0.87mg 0.87mg 0%
Tryptophan 0.278mg 0.265mg 0%
Threonine 1.09mg 1.038mg 0%
Isoleucine 1.145mg 1.092mg 0%
Leucine 2.02mg 1.925mg 0%
Lysine 2.283mg 2.175mg 0%
Methionine 0.736mg 0.701mg 0%
Phenylalanine 0.97mg 0.925mg 0%
Valine 1.281mg 1.22mg 0%
Histidine 0.732mg 0.697mg 0%
Omega-3 - EPA 0.101g 0.224g N/A
Omega-3 - DHA 0.223g 0.504g N/A
Omega-3 - DPA 0.036g 0.259g N/A

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Perch
2
25% 73%
Protein: 24.86 g
Fats: 1.18 g
Carbs: 0 g
Water: 73.25 g
Other: 0.71 g
24% 12% 63%
Protein: 23.69 g
Fats: 12.14 g
Carbs: 0 g
Water: 62.97 g
Other: 1.2 g
Contains more WaterWater +16.3%
Contains more FatsFats +928.8%
Contains more OtherOther +69%
~equal in Protein ~23.69g
~equal in Carbs ~0g

Fat Type Comparison

Fat type breakdown side-by-side comparison
Perch
1
26% 22% 52%
Saturated fat: Sat. Fat 0.237 g
Monounsaturated fat: Mono. Fat 0.195 g
Polyunsaturated fat: Poly. Fat 0.472 g
49% 36% 16%
Saturated fat: Sat. Fat 4.499 g
Monounsaturated fat: Mono. Fat 3.315 g
Polyunsaturated fat: Poly. Fat 1.458 g
Contains less Sat. FatSaturated fat -94.7%
Contains more Mono. FatMonounsaturated fat +1600%
Contains more Poly. FatPolyunsaturated fat +208.9%

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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/173679/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.