Pompano raw vs. Sablefish raw — In-Depth Nutrition Comparison
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Important differences between pompano raw and sablefish raw
- Pompano raw has more vitamin B1; however, sablefish raw has more iron, vitamin B12, vitamin B6, magnesium, vitamin B3, polyunsaturated fat, and monounsaturated fat.
- Pompano raw's daily need coverage for vitamin B1 is 38% more.
- Pompano raw has 2 times more zinc than sablefish raw. Pompano raw has 0.72mg of zinc, while sablefish raw has 0.32mg.
The food varieties used in the comparison are Fish, pompano, florida, raw and Fish, sablefish, 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 CopperCopper | +72.7% |
| Contains more ZincZinc | +125% |
| Contains more PhosphorusPhosphorus | +16.1% |
| Contains more MagnesiumMagnesium | +103.7% |
| Contains more CalciumCalcium | +59.1% |
| Contains more IronIron | +113.3% |
| Contains less SodiumSodium | -13.8% |
| Contains more ManganeseManganese | +15.4% |
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 EVitamin E | +∞% |
| Contains more Vitamin DVitamin D | +∞% |
| Contains more Vitamin B1Vitamin B1 | +460% |
| Contains more Vitamin B2Vitamin B2 | +33.3% |
| Contains more Vitamin KVitamin K | +∞% |
| Contains more CholineCholine | +∞% |
| Contains more Vitamin AVitamin A | +132.5% |
| Contains more Vitamin B3Vitamin B3 | +33.3% |
| Contains more Vitamin B6Vitamin B6 | +50% |
| Contains more Vitamin B12Vitamin B12 | +15.4% |
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:
13.41 g
Fats:
15.3 g
Carbs:
0 g
Water:
71.02 g
Other:
0.27 g
| Contains more ProteinProtein | +37.8% |
| Contains more OtherOther | +244.4% |
| Contains more FatsFats | +61.6% |
~equal in
Carbs
~0g
~equal in
Water
~71.02g
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
3.201 g
Monounsaturated fat:
Mono. Fat
8.057 g
Polyunsaturated fat:
Poly. Fat
2.042 g
| Contains more Mono. FatMonounsaturated fat | +211.6% |
| Contains more Poly. FatPolyunsaturated fat | +79.6% |
~equal in
Saturated fat
~3.201g
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 Sugar |
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| Lower in Sodium |
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| Lower in Saturated fat |
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| Lower in Glycemic Index | Equal | ||
| Lower in price | Equal | ||
| Rich in minerals | Equal | ||
| Rich in vitamins | Equal | ||
All nutrients comparison - raw data values
| Nutrient | |
|
DV% diff. |
| Vitamin D | 11µg | 55% | |
| Vitamin D | 439IU | 55% | |
| Vitamin B1 | 0.56mg | 0.1mg | 38% |
| Monounsaturated fat | 2.586g | 8.057g | 14% |
| Protein | 18.48g | 13.41g | 10% |
| Choline | 51.5mg | 9% | |
| Fats | 9.47g | 15.3g | 9% |
| Iron | 0.6mg | 1.28mg | 9% |
| Vitamin B12 | 1.3µg | 1.5µg | 8% |
| Vitamin B6 | 0.2mg | 0.3mg | 8% |
| Magnesium | 27mg | 55mg | 7% |
| Polyunsaturated fat | 1.137g | 2.042g | 6% |
| Vitamin B3 | 3mg | 4mg | 6% |
| Vitamin A | 40µg | 93µg | 6% |
| Phosphorus | 195mg | 168mg | 4% |
| Zinc | 0.72mg | 0.32mg | 4% |
| Vitamin B2 | 0.12mg | 0.09mg | 2% |
| Copper | 0.038mg | 0.022mg | 2% |
| Calories | 164kcal | 195kcal | 2% |
| Vitamin E | 0.18mg | 1% | |
| Saturated fat | 3.509g | 3.201g | 1% |
| Potassium | 381mg | 358mg | 1% |
| Calcium | 22mg | 35mg | 1% |
| Cholesterol | 50mg | 49mg | 0% |
| Sodium | 65mg | 56mg | 0% |
| Manganese | 0.013mg | 0.015mg | 0% |
| Selenium | 36.5µg | 36.5µg | 0% |
| Vitamin B5 | 0.75mg | 0.75mg | 0% |
| Vitamin K | 0.1µg | 0% | |
| Folate | 15µg | 15µg | 0% |
| Tryptophan | 0.207mg | 0.15mg | 0% |
| Threonine | 0.81mg | 0.588mg | 0% |
| Isoleucine | 0.851mg | 0.618mg | 0% |
| Leucine | 1.502mg | 1.09mg | 0% |
| Lysine | 1.697mg | 1.232mg | 0% |
| Methionine | 0.547mg | 0.397mg | 0% |
| Phenylalanine | 0.721mg | 0.524mg | 0% |
| Valine | 0.952mg | 0.691mg | 0% |
| Histidine | 0.544mg | 0.395mg | 0% |
| Omega-3 - EPA | 0.175g | 0.677g | N/A |
| Omega-3 - DHA | 0.393g | 0.718g | N/A |
| Omega-3 - DPA | 0.202g | 0.169g | N/A |
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
54%
36%
Minerals Daily Need Coverage Score
41%
43%
Comparison summary
Which food is lower in Cholesterol?
Sablefish raw is lower in Cholesterol (difference - 1mg)
Which food is lower in Sugar?
Sablefish raw is lower in Sugar (difference - 0g)
Which food contains less Sodium?
Sablefish raw contains less Sodium (difference - 9mg)
Which food is lower in Saturated fat?
Sablefish raw is lower in Saturated fat (difference - 0.308g)
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?
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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.