Perch vs. Pompano raw — In-Depth Nutrition Comparison
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How are Perch and Pompano raw different?
- Perch is higher in Manganese, Vitamin B12, Copper, Phosphorus, Calcium, and Iron, however, Pompano raw is richer in Vitamin B1, and Selenium.
- Daily need coverage for Vitamin B1 from Pompano raw is 40% higher.
- Perch contains 69 times more Manganese than Pompano raw. While Perch contains 0.9mg of Manganese, Pompano raw contains only 0.013mg.
- Pompano raw has less Cholesterol.
Fish, perch, mixed species, cooked, dry heat and Fish, pompano, florida, raw are the varieties 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 MagnesiumMagnesium | +40.7% |
| Contains more CalciumCalcium | +363.6% |
| Contains more IronIron | +93.3% |
| Contains more CopperCopper | +405.3% |
| Contains more ZincZinc | +98.6% |
| Contains more PhosphorusPhosphorus | +31.8% |
| Contains more ManganeseManganese | +6823.1% |
| Contains more PotassiumPotassium | +10.8% |
| Contains less SodiumSodium | -17.7% |
| Contains more SeleniumSelenium | +126.7% |
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 B5Vitamin B5 | +16% |
| Contains more Vitamin B12Vitamin B12 | +69.2% |
| Contains more Vitamin AVitamin A | +312.5% |
| Contains more Vitamin B1Vitamin B1 | +600% |
| Contains more Vitamin B3Vitamin B3 | +57.9% |
| Contains more Vitamin B6Vitamin B6 | +42.9% |
| Contains more FolateFolate | +150% |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
Protein:
24.86 g
Fats:
1.18 g
Carbs:
0 g
Water:
73.25 g
Other:
0.71 g
Protein:
18.48 g
Fats:
9.47 g
Carbs:
0 g
Water:
71.12 g
Other:
0.93 g
| Contains more ProteinProtein | +34.5% |
| Contains more FatsFats | +702.5% |
| Contains more OtherOther | +31% |
~equal in
Carbs
~0g
~equal in
Water
~71.12g
Fat Type Comparison
Fat type breakdown side-by-side comparison
Saturated Fat:
Sat. Fat
0.237 g
Monounsaturated Fat:
Mono. Fat
0.195 g
Polyunsaturated fat:
Poly. Fat
0.472 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 | -93.2% |
| Contains more Mono. FatMonounsaturated Fat | +1226.2% |
| Contains more Poly. FatPolyunsaturated fat | +140.9% |
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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| Rich in vitamins |
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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 | ||
All nutrients comparison - raw data values
| Nutrient | |
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Opinion |
| Calories | 117kcal | 164kcal |
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| Protein | 24.86g | 18.48g |
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| Fats | 1.18g | 9.47g |
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| Vitamin C | 1.7mg | 0mg |
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| Cholesterol | 115mg | 50mg |
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| Vitamin D | 439IU |
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| Magnesium | 38mg | 27mg |
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| Calcium | 102mg | 22mg |
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| Potassium | 344mg | 381mg |
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| Iron | 1.16mg | 0.6mg |
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| Copper | 0.192mg | 0.038mg |
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| Zinc | 1.43mg | 0.72mg |
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| Phosphorus | 257mg | 195mg |
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| Sodium | 79mg | 65mg |
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| Vitamin A | 32IU | 132IU |
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| Vitamin A | 10µg | 40µg |
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| Vitamin E | 0.18mg |
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| Vitamin D | 11µg |
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| Manganese | 0.9mg | 0.013mg |
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| Selenium | 16.1µg | 36.5µg |
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| Vitamin B1 | 0.08mg | 0.56mg |
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| Vitamin B2 | 0.12mg | 0.12mg | |
| Vitamin B3 | 1.9mg | 3mg |
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| Vitamin B5 | 0.87mg | 0.75mg |
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| Vitamin B6 | 0.14mg | 0.2mg |
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| Vitamin B12 | 2.2µg | 1.3µg |
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| Vitamin K | 0.1µg |
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| Folate | 6µg | 15µg |
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| Choline | 51.5mg |
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| Saturated Fat | 0.237g | 3.509g |
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| Monounsaturated Fat | 0.195g | 2.586g |
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| Polyunsaturated fat | 0.472g | 1.137g |
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| Tryptophan | 0.278mg | 0.207mg |
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| Threonine | 1.09mg | 0.81mg |
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| Isoleucine | 1.145mg | 0.851mg |
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| Leucine | 2.02mg | 1.502mg |
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| Lysine | 2.283mg | 1.697mg |
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| Methionine | 0.736mg | 0.547mg |
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| Phenylalanine | 0.97mg | 0.721mg |
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| Valine | 1.281mg | 0.952mg |
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| Histidine | 0.732mg | 0.544mg |
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| Omega-3 - EPA | 0.101g | 0.175g |
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| Omega-3 - DHA | 0.223g | 0.393g |
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| Omega-3 - DPA | 0.036g | 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
35%
66%
Minerals Daily Need Coverage Score
56%
41%
Comparison summary
Which food is lower in Cholesterol?
Pompano raw is lower in Cholesterol (difference - 65mg)
Which food contains less Sodium?
Pompano raw contains less Sodium (difference - 14mg)
Which food is richer in vitamins?
Pompano raw is relatively richer in vitamins
Which food is lower in Sugar?
Perch is lower in Sugar (difference - 0g)
Which food is lower in Saturated Fat?
Perch is lower in Saturated Fat (difference - 3.272g)
Which food is richer in minerals?
Perch 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 ($)