Pompano raw vs. Orange roughy raw — In-Depth Nutrition Comparison
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Differences between Pompano raw and Orange roughy raw
- Pompano raw has more Vitamin B1, Vitamin B12, Vitamin B5, Phosphorus, Vitamin B6, Vitamin B3, and Potassium, while Orange roughy raw has more Selenium, and Vitamin E.
- Orange roughy raw's daily need coverage for Selenium is 55% higher.
- Orange roughy raw contains 234 times less Saturated Fat than Pompano raw. Pompano raw contains 3.509g of Saturated Fat, while Orange roughy raw contains 0.015g.
The food types used in this comparison are Fish, pompano, florida, raw and Fish, roughy, orange, raw.
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 | +58.8% |
| Contains more CalciumCalcium | +144.4% |
| Contains more PotassiumPotassium | +128.1% |
| Contains more ZincZinc | +213% |
| Contains more PhosphorusPhosphorus | +82.2% |
| Contains less SodiumSodium | -9.7% |
| Contains more IronIron | +68.3% |
| Contains more CopperCopper | +97.4% |
| Contains more ManganeseManganese | +284.6% |
| Contains more SeleniumSelenium | +82.7% |
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 AVitamin A | +88.6% |
| Contains more Vitamin DVitamin D | +∞% |
| Contains more Vitamin B1Vitamin B1 | +1706.5% |
| Contains more Vitamin B2Vitamin B2 | +166.7% |
| Contains more Vitamin B3Vitamin B3 | +96.1% |
| Contains more Vitamin B5Vitamin B5 | +1370.6% |
| Contains more Vitamin B6Vitamin B6 | +284.6% |
| Contains more Vitamin B12Vitamin B12 | +242.1% |
| Contains more CholineCholine | +∞% |
| Contains more Vitamin EVitamin E | +566.7% |
| Contains more Vitamin KVitamin K | +600% |
| Contains more FolateFolate | +73.3% |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
Protein:
18.48 g
Fats:
9.47 g
Carbs:
0 g
Water:
71.12 g
Other:
0.93 g
Protein:
16.41 g
Fats:
0.7 g
Carbs:
0 g
Water:
75.67 g
Other:
7.22 g
| Contains more ProteinProtein | +12.6% |
| Contains more FatsFats | +1252.9% |
| Contains more OtherOther | +676.3% |
~equal in
Carbs
~0g
~equal in
Water
~75.67g
Fat Type Comparison
Fat type breakdown side-by-side comparison
Saturated Fat:
Sat. Fat
3.509 g
Monounsaturated Fat:
Mono. Fat
2.586 g
Polyunsaturated fat:
Poly. Fat
1.137 g
Saturated Fat:
Sat. Fat
0.015 g
Monounsaturated Fat:
Mono. Fat
0.239 g
Polyunsaturated fat:
Poly. Fat
0.109 g
| Contains more Mono. FatMonounsaturated Fat | +982% |
| Contains more Poly. FatPolyunsaturated fat | +943.1% |
| Contains less Sat. FatSaturated Fat | -99.6% |
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 Saturated Fat |
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| Lower in Sugar | Equal | ||
| Lower in Glycemic Index | Equal | ||
| Lower in price | Equal | ||
| Rich in minerals | Equal | ||
All nutrients comparison - raw data values
| Nutrient | |
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Opinion |
| Calories | 164kcal | 76kcal |
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| Protein | 18.48g | 16.41g |
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| Fats | 9.47g | 0.7g |
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| Cholesterol | 50mg | 60mg |
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| Vitamin D | 439IU |
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| Magnesium | 27mg | 17mg |
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| Calcium | 22mg | 9mg |
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| Potassium | 381mg | 167mg |
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| Iron | 0.6mg | 1.01mg |
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| Copper | 0.038mg | 0.075mg |
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| Zinc | 0.72mg | 0.23mg |
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| Phosphorus | 195mg | 107mg |
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| Sodium | 65mg | 72mg |
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| Vitamin A | 132IU | 70IU |
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| Vitamin A | 40µg | 21µg |
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| Vitamin E | 0.18mg | 1.2mg |
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| Vitamin D | 11µg |
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| Manganese | 0.013mg | 0.05mg |
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| Selenium | 36.5µg | 66.7µg |
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| Vitamin B1 | 0.56mg | 0.031mg |
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| Vitamin B2 | 0.12mg | 0.045mg |
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| Vitamin B3 | 3mg | 1.53mg |
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| Vitamin B5 | 0.75mg | 0.051mg |
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| Vitamin B6 | 0.2mg | 0.052mg |
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| Vitamin B12 | 1.3µg | 0.38µg |
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| Vitamin K | 0.1µg | 0.7µg |
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| Folate | 15µg | 26µg |
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| Choline | 51.5mg |
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| Saturated Fat | 3.509g | 0.015g |
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| Monounsaturated Fat | 2.586g | 0.239g |
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| Polyunsaturated fat | 1.137g | 0.109g |
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| Tryptophan | 0.207mg | 0.184mg |
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| Threonine | 0.81mg | 0.74mg |
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| Isoleucine | 0.851mg | 0.767mg |
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| Leucine | 1.502mg | 1.293mg |
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| Lysine | 1.697mg | 1.49mg |
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| Methionine | 0.547mg | 0.526mg |
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| Phenylalanine | 0.721mg | 0.626mg |
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| Valine | 0.952mg | 0.789mg |
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| Histidine | 0.544mg | 0.338mg |
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| Omega-3 - EPA | 0.175g | 0.004g |
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| Omega-3 - DHA | 0.393g | 0.015g |
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| Omega-3 - ALA | 0.003g |
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| Omega-3 - DPA | 0.202g | 0.001g |
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| Omega-6 - Eicosadienoic acid | 0.037g |
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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
66%
12%
Minerals Daily Need Coverage Score
41%
52%
Comparison summary
Which food is lower in Cholesterol?
Pompano raw is lower in Cholesterol (difference - 10mg)
Which food contains less Sodium?
Pompano raw contains less Sodium (difference - 7mg)
Which food is richer in vitamins?
Pompano raw is relatively richer in vitamins
Which food is lower in Saturated Fat?
Orange roughy raw is lower in Saturated Fat (difference - 3.494g)
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 minerals?
?
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.