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  6. Pompano raw vs. Rockfish

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 monounsaturated fat, while rockfish is higher in selenium and vitamin B2.
  • Rockfish covers your daily need for 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

Pompano raw vs Rockfish 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.
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 19% 6.6% 34% 23% 13% 20% 84% 8.5% 1.7% 199%
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 19% 4.2% 34% 11% 11% 9.8% 88% 9.7% 1.4% 344%
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%
~equal in Magnesium ~27mg
~equal in Potassium ~386mg
~equal in Phosphorus ~205mg

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.
Vitamin C Vit. C Vitamin A Vit. A Vitamin E Vit. E Vitamin D Vit. D Vitamin B1 Vit. B1 Vitamin B2 Vit. B2 Vitamin B3 Vit. B3 Vitamin B5 Vit. B5 Vitamin B6 Vit. B6 Vitamin B12 Vit. B12 Vitamin K Vit. K Folate Folate Choline Choline 0% 13% 3.6% 165% 140% 28% 56% 45% 46% 163% 0.25% 11% 28%
Vitamin C Vit. C Vitamin A Vit. A Vitamin E Vit. E Vitamin D Vit. D Vitamin B1 Vit. B1 Vitamin B2 Vit. B2 Vitamin B3 Vit. B3 Vitamin B5 Vit. B5 Vitamin B6 Vit. B6 Vitamin B12 Vit. B12 Vitamin K Vit. K Folate Folate Choline Choline 0% 1.3% 7.2% 57% 5.8% 43% 45% 20% 48% 174% 0% 6.8% 35%
Contains more Vitamin AVitamin A +900%
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%
~equal in Vitamin C ~0mg
~equal in Vitamin B6 ~0.21mg
~equal in Vitamin B12 ~1.39µg

All nutrients comparison - raw data values

Nutrient Pompano raw Rockfish DV% diff.
Selenium 36.5µg 63µg 48%
Vitamin B1 0.56mg 0.023mg 45%
Vitamin D 439IU 151IU 36%
Vitamin D 11µg 3.8µg 36%
Saturated fat 3.509g 0.347g 14%
Fats 9.47g 1.34g 13%
Vitamin B5 0.75mg 0.333mg 8%
Monounsaturated fat 2.586g 0.385g 6%
Polyunsaturated fat 1.137g 0.401g 5%
Vitamin B2 0.12mg 0.187mg 5%
Vitamin B12 1.3µg 1.39µg 4%
Vitamin B3 3mg 2.393mg 4%
Calories 164kcal 90kcal 4%
Iron 0.6mg 0.3mg 4%
Vitamin A 40µg 4µg 4%
Zinc 0.72mg 0.36mg 3%
Folate 15µg 9µg 2%
Choline 51.5mg 65mg 2%
Phosphorus 195mg 205mg 1%
Calcium 22mg 14mg 1%
Vitamin B6 0.2mg 0.21mg 1%
Vitamin E 0.18mg 0.36mg 1%
Protein 18.48g 18.36g 0%
Cholesterol 50mg 50mg 0%
Magnesium 27mg 27mg 0%
Potassium 381mg 386mg 0%
Copper 0.038mg 0.034mg 0%
Sodium 65mg 74mg 0%
Manganese 0.013mg 0.011mg 0%
Vitamin K 0.1µg 0µg 0%
Trans fat 0.02g N/A
Tryptophan 0.207mg 0.245mg 0%
Threonine 0.81mg 0.838mg 0%
Isoleucine 0.851mg 0.876mg 0%
Leucine 1.502mg 1.516mg 0%
Lysine 1.697mg 1.808mg 0%
Methionine 0.547mg 0.584mg 0%
Phenylalanine 0.721mg 0.772mg 0%
Valine 0.952mg 0.913mg 0%
Histidine 0.544mg 0.414mg 0%
Omega-3 - EPA 0.175g 0.089g N/A
Omega-3 - DHA 0.393g 0.197g N/A
Omega-3 - ALA 0.011g N/A
Omega-3 - DPA 0.202g 0.023g N/A
Omega-3 - Eicosatrienoic acid 0.003g N/A
Omega-6 - Gamma-linoleic acid 0.001g N/A
Omega-6 - Dihomo-gamma-linoleic acid 0.002g N/A
Omega-6 - Eicosadienoic acid 0.004g N/A
Omega-6 - Linoleic acid 0.022g N/A

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
18% 9% 71%
Protein: 18.48 g
Fats: 9.47 g
Carbs: 0 g
Water: 71.12 g
Other: 0.93 g
18% 79%
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
49% 36% 16%
Saturated fat: Sat. Fat 3.509 g
Monounsaturated fat: Mono. Fat 2.586 g
Polyunsaturated fat: Poly. Fat 1.137 g
31% 34% 35%
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%

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. Rockfish - https://fdc.nal.usda.gov/fdc-app.html#/food-details/173684/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.