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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 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

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.
Pompano raw
Pompano raw
6
:
3
Rockfish
Rockfish
Contains more Calcium +57.1%
Contains more Iron +100%
Contains less Sodium -12.2%
Contains more Zinc +100%
Contains more Copper +11.8%
Contains more Manganese +18.2%
Contains more Selenium +72.6%
Equal in Magnesium - 27
Equal in Phosphorus - 205
Equal in Potassium - 386
Pompano raw
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 7% 23% 20% 84% 34% 9% 20% 13% 2% 200%
Rockfish
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 5% 12% 20% 88% 35% 10% 10% 12% 2% 344%
Contains more Calcium +57.1%
Contains more Iron +100%
Contains less Sodium -12.2%
Contains more Zinc +100%
Contains more Copper +11.8%
Contains more Manganese +18.2%
Contains more Selenium +72.6%
Equal in Magnesium - 27
Equal in Phosphorus - 205
Equal in Potassium - 386

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
7
:
4
Rockfish
Rockfish
Contains more Vitamin A +780%
Contains more Vitamin D +189.5%
Contains more Vitamin B1 +2334.8%
Contains more Vitamin B3 +25.4%
Contains more Vitamin B5 +125.2%
Contains more Folate +66.7%
Contains more Vitamin K +∞%
Contains more Vitamin E +100%
Contains more Vitamin B2 +55.8%
Equal in Vitamin B6 - 0.21
Equal in Vitamin B12 - 1.39
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%
Rockfish
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 1% 8% 114% 0% 6% 44% 45% 20% 49% 7% 174% 0%
Contains more Vitamin A +780%
Contains more Vitamin D +189.5%
Contains more Vitamin B1 +2334.8%
Contains more Vitamin B3 +25.4%
Contains more Vitamin B5 +125.2%
Contains more Folate +66.7%
Contains more Vitamin K +∞%
Contains more Vitamin E +100%
Contains more Vitamin B2 +55.8%
Equal in Vitamin B6 - 0.21
Equal in Vitamin B12 - 1.39

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Pompano raw
Pompano raw
2
:
2
Rockfish
Rockfish
Contains more Fats +606.7%
Contains more Water +11.2%
Contains more Other +31.2%
Equal in Protein - 18.36
Pompano raw
18% 9% 71%
Protein: 18.48 g
Fats: 9.47 g
Carbs: 0 g
Water: 71.12 g
Other: 0.93 g
Rockfish
18% 79%
Protein: 18.36 g
Fats: 1.34 g
Carbs: 0 g
Water: 79.08 g
Other: 1.22 g
Contains more Fats +606.7%
Contains more Water +11.2%
Contains more Other +31.2%
Equal in Protein - 18.36

Fat Type Comparison

Fat type breakdown side-by-side comparison
Pompano raw
Pompano raw
2
:
1
Rockfish
Rockfish
Contains more Monounsaturated Fat +571.7%
Contains more Polyunsaturated fat +183.5%
Contains less Saturated Fat -90.1%
Pompano raw
49% 36% 16%
Saturated Fat: 3.509 g
Monounsaturated Fat: 2.586 g
Polyunsaturated fat: 1.137 g
Rockfish
31% 34% 35%
Saturated Fat: 0.347 g
Monounsaturated Fat: 0.385 g
Polyunsaturated fat: 0.401 g
Contains more Monounsaturated Fat +571.7%
Contains more Polyunsaturated fat +183.5%
Contains less Saturated 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.
Pompano raw Rockfish
Lower in Saturated Fat ok
Lower in Sodium ok
Lower in Sugar Equal
Lower in Cholesterol 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 Pompano raw Rockfish Opinion
Protein 18.48g 18.36g Pompano raw
Fats 9.47g 1.34g Pompano raw
Calories 164kcal 90kcal Pompano raw
Calcium 22mg 14mg Pompano raw
Iron 0.6mg 0.3mg Pompano raw
Magnesium 27mg 27mg
Phosphorus 195mg 205mg Rockfish
Potassium 381mg 386mg Rockfish
Sodium 65mg 74mg Pompano raw
Zinc 0.72mg 0.36mg Pompano raw
Copper 0.038mg 0.034mg Pompano raw
Manganese 0.013mg 0.011mg Pompano raw
Selenium 36.5µg 63µg Rockfish
Vitamin A 132IU 15IU Pompano raw
Vitamin A RAE 40µg 4µg Pompano raw
Vitamin E 0.18mg 0.36mg Rockfish
Vitamin D 439IU 151IU Pompano raw
Vitamin D 11µg 3.8µg Pompano raw
Vitamin B1 0.56mg 0.023mg Pompano raw
Vitamin B2 0.12mg 0.187mg Rockfish
Vitamin B3 3mg 2.393mg Pompano raw
Vitamin B5 0.75mg 0.333mg Pompano raw
Vitamin B6 0.2mg 0.21mg Rockfish
Folate 15µg 9µg Pompano raw
Vitamin B12 1.3µg 1.39µg Rockfish
Vitamin K 0.1µg 0µg Pompano raw
Tryptophan 0.207mg 0.245mg Rockfish
Threonine 0.81mg 0.838mg Rockfish
Isoleucine 0.851mg 0.876mg Rockfish
Leucine 1.502mg 1.516mg Rockfish
Lysine 1.697mg 1.808mg Rockfish
Methionine 0.547mg 0.584mg Rockfish
Phenylalanine 0.721mg 0.772mg Rockfish
Valine 0.952mg 0.913mg Pompano raw
Histidine 0.544mg 0.414mg Pompano raw
Cholesterol 50mg 50mg
Trans Fat 0.02g Pompano raw
Saturated Fat 3.509g 0.347g Rockfish
Omega-3 - DHA 0.393g 0.197g Pompano raw
Omega-3 - EPA 0.175g 0.089g Pompano raw
Omega-3 - DPA 0.202g 0.023g Pompano raw
Monounsaturated Fat 2.586g 0.385g Pompano raw
Polyunsaturated fat 1.137g 0.401g Pompano raw
Omega-6 - Eicosadienoic acid 0.004g Rockfish
Omega-6 - Linoleic acid 0.022g Rockfish
Omega-6 - Gamma-linoleic acid 0.001g Rockfish
Omega-3 - ALA 0.011g Rockfish
Omega-3 - Eicosatrienoic acid 0.003g Rockfish
Omega-6 - Dihomo-gamma-linoleic acid 0.002g Rockfish

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Pompano raw Rockfish
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
39%
Rockfish
Minerals Daily Need Coverage Score
41%
Pompano raw
53%
Rockfish

Comparison summary

Which food is lower in Saturated Fat?
Rockfish
Rockfish is lower in Saturated Fat (difference - 3.162g)
Which food contains less Sodium?
Pompano raw
Pompano raw contains less Sodium (difference - 9mg)
Which food contains less Sugar?
?
The foods are relatively equal in Sugar (0 g)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (50 mg)
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.

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.