Pompano raw vs. Rockfish — In-Depth Nutrition Comparison
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How are Pompano raw and Rockfish different?
- Pompano raw is richer in Vitamin D, Vitamin B1, Vitamin B5, and Polyunsaturated fat, while Rockfish is higher in Selenium, and Vitamin B2.
- Rockfish covers your daily need of Selenium 48% more than Pompano raw.
- Pompano raw contains 24 times more Vitamin B1 than Rockfish. Pompano raw contains 0.56mg of Vitamin B1, while Rockfish contains 0.023mg.
- Rockfish is lower in Saturated Fat.
Fish, pompano, florida, raw and Fish, rockfish, Pacific, mixed species, raw types were 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 CalciumCalcium | +57.1% |
| Contains more IronIron | +100% |
| Contains more CopperCopper | +11.8% |
| Contains more ZincZinc | +100% |
| Contains less SodiumSodium | -12.2% |
| Contains more ManganeseManganese | +18.2% |
| Contains more SeleniumSelenium | +72.6% |
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 | +780% |
| Contains more Vitamin DVitamin D | +189.5% |
| Contains more Vitamin B1Vitamin B1 | +2334.8% |
| Contains more Vitamin B3Vitamin B3 | +25.4% |
| Contains more Vitamin B5Vitamin B5 | +125.2% |
| Contains more Vitamin KVitamin K | +∞% |
| Contains more FolateFolate | +66.7% |
| Contains more Vitamin EVitamin E | +100% |
| Contains more Vitamin B2Vitamin B2 | +55.8% |
| Contains more CholineCholine | +26.2% |
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:
18.36 g
Fats:
1.34 g
Carbs:
0 g
Water:
79.08 g
Other:
1.22 g
| Contains more FatsFats | +606.7% |
| Contains more WaterWater | +11.2% |
| Contains more OtherOther | +31.2% |
~equal in
Protein
~18.36g
~equal in
Carbs
~0g
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
0.347 g
Monounsaturated Fat:
Mono. Fat
0.385 g
Polyunsaturated fat:
Poly. Fat
0.401 g
| Contains more Mono. FatMonounsaturated Fat | +571.7% |
| Contains more Poly. FatPolyunsaturated fat | +183.5% |
| Contains less Sat. FatSaturated Fat | -90.1% |
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 Saturated Fat |
|
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| Lower in Sodium |
|
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| Lower in Cholesterol | Equal | ||
| Lower in Sugar | Equal | ||
| Lower in Glycemic Index | Equal | ||
| Lower in price | Equal | ||
| Rich in minerals | Equal | ||
| Rich in vitamins | Equal | ||
All nutrients comparison - raw data values
| Nutrient | |
|
Opinion |
| Calories | 164kcal | 90kcal |
|
| Protein | 18.48g | 18.36g |
|
| Fats | 9.47g | 1.34g |
|
| Cholesterol | 50mg | 50mg | |
| Vitamin D | 439IU | 151IU |
|
| Magnesium | 27mg | 27mg | |
| Calcium | 22mg | 14mg |
|
| Potassium | 381mg | 386mg |
|
| Iron | 0.6mg | 0.3mg |
|
| Copper | 0.038mg | 0.034mg |
|
| Zinc | 0.72mg | 0.36mg |
|
| Phosphorus | 195mg | 205mg |
|
| Sodium | 65mg | 74mg |
|
| Vitamin A | 132IU | 15IU |
|
| Vitamin A | 40µg | 4µg |
|
| Vitamin E | 0.18mg | 0.36mg |
|
| Vitamin D | 11µg | 3.8µg |
|
| Manganese | 0.013mg | 0.011mg |
|
| Selenium | 36.5µg | 63µg |
|
| Vitamin B1 | 0.56mg | 0.023mg |
|
| Vitamin B2 | 0.12mg | 0.187mg |
|
| Vitamin B3 | 3mg | 2.393mg |
|
| Vitamin B5 | 0.75mg | 0.333mg |
|
| Vitamin B6 | 0.2mg | 0.21mg |
|
| Vitamin B12 | 1.3µg | 1.39µg |
|
| Vitamin K | 0.1µg | 0µg |
|
| Folate | 15µg | 9µg |
|
| Trans Fat | 0.02g |
|
|
| Choline | 51.5mg | 65mg |
|
| Saturated Fat | 3.509g | 0.347g |
|
| Monounsaturated Fat | 2.586g | 0.385g |
|
| Polyunsaturated fat | 1.137g | 0.401g |
|
| Tryptophan | 0.207mg | 0.245mg |
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| Threonine | 0.81mg | 0.838mg |
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| Isoleucine | 0.851mg | 0.876mg |
|
| Leucine | 1.502mg | 1.516mg |
|
| Lysine | 1.697mg | 1.808mg |
|
| Methionine | 0.547mg | 0.584mg |
|
| Phenylalanine | 0.721mg | 0.772mg |
|
| Valine | 0.952mg | 0.913mg |
|
| Histidine | 0.544mg | 0.414mg |
|
| Omega-3 - EPA | 0.175g | 0.089g |
|
| Omega-3 - DHA | 0.393g | 0.197g |
|
| Omega-3 - ALA | 0.011g |
|
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| Omega-3 - DPA | 0.202g | 0.023g |
|
| Omega-3 - Eicosatrienoic acid | 0.003g |
|
|
| Omega-6 - Gamma-linoleic acid | 0.001g |
|
|
| Omega-6 - Dihomo-gamma-linoleic acid | 0.002g |
|
|
| Omega-6 - Eicosadienoic acid | 0.004g |
|
|
| Omega-6 - Linoleic acid | 0.022g |
|
Which food is preferable for your diet?
is better in case of low diet
|
|
|
| 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%
38%
Minerals Daily Need Coverage Score
41%
53%
Comparison summary
Which food is lower in Saturated Fat?
Rockfish is lower in Saturated Fat (difference - 3.162g)
Which food contains less Sodium?
Pompano raw contains less Sodium (difference - 9mg)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (50 mg)
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.
Which food is richer in vitamins?
?
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.