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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

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.
Contains more Calcium +363.6%
Contains more Iron +93.3%
Contains more Magnesium +40.7%
Contains more Phosphorus +31.8%
Contains more Zinc +98.6%
Contains more Copper +405.3%
Contains more Manganese +6823.1%
Contains more Potassium +10.8%
Contains less Sodium -17.7%
Contains more Selenium +126.7%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 31% 44% 28% 111% 31% 11% 39% 64% 118% 88%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 7% 23% 20% 84% 34% 9% 20% 13% 2% 200%
Contains more Calcium +363.6%
Contains more Iron +93.3%
Contains more Magnesium +40.7%
Contains more Phosphorus +31.8%
Contains more Zinc +98.6%
Contains more Copper +405.3%
Contains more Manganese +6823.1%
Contains more Potassium +10.8%
Contains less Sodium -17.7%
Contains more Selenium +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.
Perch
3
:
Contains more Vitamin C +∞%
Contains more Vitamin B5 +16%
Contains more Vitamin B12 +69.2%
Contains more Vitamin A +312.5%
Contains more Vitamin B1 +600%
Contains more Vitamin B3 +57.9%
Contains more Vitamin B6 +42.9%
Contains more Folate +150%
Equal in Vitamin B2 - 0.12
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Choline Vitamin K 2% 0% 0% 6% 20% 28% 36% 53% 33% 5% 275% 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 B5 +16%
Contains more Vitamin B12 +69.2%
Contains more Vitamin A +312.5%
Contains more Vitamin B1 +600%
Contains more Vitamin B3 +57.9%
Contains more Vitamin B6 +42.9%
Contains more Folate +150%
Equal in Vitamin B2 - 0.12

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Contains more Protein +34.5%
Contains more Fats +702.5%
Contains more Other +31%
Equal in Water - 71.12
25% 73%
Protein: 24.86 g
Fats: 1.18 g
Carbs: 0 g
Water: 73.25 g
Other: 0.71 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 +34.5%
Contains more Fats +702.5%
Contains more Other +31%
Equal in Water - 71.12

Fat Type Comparison

Fat type breakdown side-by-side comparison
Contains less Saturated Fat -93.2%
Contains more Monounsaturated Fat +1226.2%
Contains more Polyunsaturated fat +140.9%
26% 22% 52%
Saturated Fat: 0.237 g
Monounsaturated Fat: 0.195 g
Polyunsaturated fat: 0.472 g
49% 36% 16%
Saturated Fat: 3.509 g
Monounsaturated Fat: 2.586 g
Polyunsaturated fat: 1.137 g
Contains less Saturated Fat -93.2%
Contains more Monounsaturated Fat +1226.2%
Contains more Polyunsaturated 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.
Perch Pompano raw
Lower in Sodium ok
Lower in Cholesterol ok
Rich in vitamins ok
Lower in Sugar ok
Lower in Saturated Fat ok
Rich in minerals ok
Lower in Glycemic Index Equal
Lower in price Equal

All nutrients comparison - raw data values

Nutrient Perch Pompano raw Opinion
Protein 24.86g 18.48g Perch
Fats 1.18g 9.47g Pompano raw
Calories 117kcal 164kcal Pompano raw
Calcium 102mg 22mg Perch
Iron 1.16mg 0.6mg Perch
Magnesium 38mg 27mg Perch
Phosphorus 257mg 195mg Perch
Potassium 344mg 381mg Pompano raw
Sodium 79mg 65mg Pompano raw
Zinc 1.43mg 0.72mg Perch
Copper 0.192mg 0.038mg Perch
Manganese 0.9mg 0.013mg Perch
Selenium 16.1µg 36.5µg Pompano raw
Vitamin A 32IU 132IU Pompano raw
Vitamin A RAE 10µg 40µg Pompano raw
Vitamin E 0.18mg Pompano raw
Vitamin D 439IU Pompano raw
Vitamin D 11µg Pompano raw
Vitamin C 1.7mg 0mg Perch
Vitamin B1 0.08mg 0.56mg Pompano raw
Vitamin B2 0.12mg 0.12mg
Vitamin B3 1.9mg 3mg Pompano raw
Vitamin B5 0.87mg 0.75mg Perch
Vitamin B6 0.14mg 0.2mg Pompano raw
Folate 6µg 15µg Pompano raw
Vitamin B12 2.2µg 1.3µg Perch
Choline 51.5mg Pompano raw
Vitamin K 0.1µg Pompano raw
Tryptophan 0.278mg 0.207mg Perch
Threonine 1.09mg 0.81mg Perch
Isoleucine 1.145mg 0.851mg Perch
Leucine 2.02mg 1.502mg Perch
Lysine 2.283mg 1.697mg Perch
Methionine 0.736mg 0.547mg Perch
Phenylalanine 0.97mg 0.721mg Perch
Valine 1.281mg 0.952mg Perch
Histidine 0.732mg 0.544mg Perch
Cholesterol 115mg 50mg Pompano raw
Saturated Fat 0.237g 3.509g Perch
Omega-3 - DHA 0.223g 0.393g Pompano raw
Omega-3 - EPA 0.101g 0.175g Pompano raw
Omega-3 - DPA 0.036g 0.202g Pompano raw
Monounsaturated Fat 0.195g 2.586g Pompano raw
Polyunsaturated fat 0.472g 1.137g Pompano raw

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Perch 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
35%
Perch
66%
Pompano raw
Minerals Daily Need Coverage Score
56%
Perch
41%
Pompano raw

Comparison summary

Which food contains less Sodium?
Pompano raw
Pompano raw contains less Sodium (difference - 14mg)
Which food is lower in Cholesterol?
Pompano raw
Pompano raw is lower in Cholesterol (difference - 65mg)
Which food is richer in vitamins?
Pompano raw
Pompano raw is relatively richer in vitamins
Which food is lower in Sugar?
Perch
Perch is lower in Sugar (difference - 0g)
Which food is lower in Saturated Fat?
Perch
Perch is lower in Saturated Fat (difference - 3.272g)
Which food is richer in minerals?
Perch
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 ($)

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 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.