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  6. Pompano raw vs. Orange roughy raw

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

Pompano raw vs Orange roughy 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.
Pompano raw
Pompano raw
6
:
4
Orange roughy raw
Orange roughy raw
Contains more Calcium +144.4%
Contains more Magnesium +58.8%
Contains more Phosphorus +82.2%
Contains more Potassium +128.1%
Contains more Zinc +213%
Contains more Iron +68.3%
Contains more Copper +97.4%
Contains more Manganese +284.6%
Contains more Selenium +82.7%
Pompano raw
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 7% 23% 20% 84% 34% 9% 20% 13% 2% 200%
Orange roughy raw
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 3% 38% 13% 46% 15% 10% 7% 25% 7% 364%
Contains more Calcium +144.4%
Contains more Magnesium +58.8%
Contains more Phosphorus +82.2%
Contains more Potassium +128.1%
Contains more Zinc +213%
Contains more Iron +68.3%
Contains more Copper +97.4%
Contains more Manganese +284.6%
Contains more Selenium +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.
Pompano raw
Pompano raw
8
:
3
Orange roughy raw
Orange roughy raw
Contains more Vitamin A +88.6%
Contains more Vitamin B1 +1706.5%
Contains more Vitamin B2 +166.7%
Contains more Vitamin B3 +96.1%
Contains more Vitamin B5 +1370.6%
Contains more Vitamin B6 +284.6%
Contains more Vitamin B12 +242.1%
Contains more Vitamin E +566.7%
Contains more Folate +73.3%
Contains more Vitamin K +600%
Pompano raw
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 8% 4% 331% 0% 140% 28% 57% 45% 47% 12% 163% 1%
Orange roughy raw
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 5% 24% 0% 0% 8% 11% 29% 4% 12% 20% 48% 2%
Contains more Vitamin A +88.6%
Contains more Vitamin B1 +1706.5%
Contains more Vitamin B2 +166.7%
Contains more Vitamin B3 +96.1%
Contains more Vitamin B5 +1370.6%
Contains more Vitamin B6 +284.6%
Contains more Vitamin B12 +242.1%
Contains more Vitamin E +566.7%
Contains more Folate +73.3%
Contains more Vitamin K +600%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Pompano raw
Pompano raw
2
:
2
Orange roughy raw
Orange roughy raw
Contains more Protein +12.6%
Contains more Fats +1252.9%
Contains more Other +676.3%
Equal in Water - 75.67
Pompano raw
18% 9% 71%
Protein: 18.48 g
Fats: 9.47 g
Carbs: 0 g
Water: 71.12 g
Other: 0.93 g
Orange roughy raw
16% 76% 7%
Protein: 16.41 g
Fats: 0.7 g
Carbs: 0 g
Water: 75.67 g
Other: 7.22 g
Contains more Protein +12.6%
Contains more Fats +1252.9%
Contains more Other +676.3%
Equal in Water - 75.67

Fat Type Comparison

Fat type breakdown side-by-side comparison
Pompano raw
Pompano raw
2
:
1
Orange roughy raw
Orange roughy raw
Contains more Monounsaturated Fat +982%
Contains more Polyunsaturated fat +943.1%
Contains less Saturated Fat -99.6%
Pompano raw
49% 36% 16%
Saturated Fat: 3.509 g
Monounsaturated Fat: 2.586 g
Polyunsaturated fat: 1.137 g
Orange roughy raw
4% 66% 30%
Saturated Fat: 0.015 g
Monounsaturated Fat: 0.239 g
Polyunsaturated fat: 0.109 g
Contains more Monounsaturated Fat +982%
Contains more Polyunsaturated fat +943.1%
Contains less Saturated 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.
Pompano raw Orange roughy raw
Lower in Sodium ok
Lower in Cholesterol ok
Rich in vitamins ok
Lower in Saturated Fat ok
Lower in Sugar Equal
Lower in Glycemic Index Equal
Lower in price Equal
Rich in minerals Equal

All nutrients comparison - raw data values

Nutrient Pompano raw Orange roughy raw Opinion
Protein 18.48g 16.41g Pompano raw
Fats 9.47g 0.7g Pompano raw
Calories 164kcal 76kcal Pompano raw
Calcium 22mg 9mg Pompano raw
Iron 0.6mg 1.01mg Orange roughy raw
Magnesium 27mg 17mg Pompano raw
Phosphorus 195mg 107mg Pompano raw
Potassium 381mg 167mg Pompano raw
Sodium 65mg 72mg Pompano raw
Zinc 0.72mg 0.23mg Pompano raw
Copper 0.038mg 0.075mg Orange roughy raw
Manganese 0.013mg 0.05mg Orange roughy raw
Selenium 36.5µg 66.7µg Orange roughy raw
Vitamin A 132IU 70IU Pompano raw
Vitamin A RAE 40µg 21µg Pompano raw
Vitamin E 0.18mg 1.2mg Orange roughy raw
Vitamin D 439IU Pompano raw
Vitamin D 11µg Pompano raw
Vitamin B1 0.56mg 0.031mg Pompano raw
Vitamin B2 0.12mg 0.045mg Pompano raw
Vitamin B3 3mg 1.53mg Pompano raw
Vitamin B5 0.75mg 0.051mg Pompano raw
Vitamin B6 0.2mg 0.052mg Pompano raw
Folate 15µg 26µg Orange roughy raw
Vitamin B12 1.3µg 0.38µg Pompano raw
Vitamin K 0.1µg 0.7µg Orange roughy raw
Tryptophan 0.207mg 0.184mg Pompano raw
Threonine 0.81mg 0.74mg Pompano raw
Isoleucine 0.851mg 0.767mg Pompano raw
Leucine 1.502mg 1.293mg Pompano raw
Lysine 1.697mg 1.49mg Pompano raw
Methionine 0.547mg 0.526mg Pompano raw
Phenylalanine 0.721mg 0.626mg Pompano raw
Valine 0.952mg 0.789mg Pompano raw
Histidine 0.544mg 0.338mg Pompano raw
Cholesterol 50mg 60mg Pompano raw
Saturated Fat 3.509g 0.015g Orange roughy raw
Omega-3 - DHA 0.393g 0.015g Pompano raw
Omega-3 - EPA 0.175g 0.004g Pompano raw
Omega-3 - DPA 0.202g 0.001g Pompano raw
Monounsaturated Fat 2.586g 0.239g Pompano raw
Polyunsaturated fat 1.137g 0.109g Pompano raw
Omega-6 - Eicosadienoic acid 0.037g Orange roughy raw
Omega-3 - ALA 0.003g Orange roughy raw

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Pompano raw Orange roughy 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
69%
Pompano raw
13%
Orange roughy raw
Minerals Daily Need Coverage Score
41%
Pompano raw
52%
Orange roughy raw

Comparison summary

Which food contains less Sodium?
Pompano raw
Pompano raw contains less Sodium (difference - 7mg)
Which food is lower in Cholesterol?
Pompano raw
Pompano raw is lower in Cholesterol (difference - 10mg)
Which food is richer in vitamins?
Pompano raw
Pompano raw is relatively richer in vitamins
Which food is lower in Saturated Fat?
Orange roughy raw
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.

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. Pompano raw - https://fdc.nal.usda.gov/fdc-app.html#/food-details/173682/nutrients
  2. Orange roughy raw - https://fdc.nal.usda.gov/fdc-app.html#/food-details/175133/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.