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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, Vitamin A, and Polyunsaturated 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

Pompano raw vs Sablefish 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.
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 39% 11% 32% 48% 7.3% 8.7% 72% 7.3% 2% 199%
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%
~equal in Potassium ~358mg
~equal in Selenium ~36.5µg

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% 7.9% 3.6% 330% 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% 19% 0% 0% 25% 21% 75% 45% 69% 188% 0% 11% 0%
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 +134.8%
Contains more Vitamin B3Vitamin B3 +33.3%
Contains more Vitamin B6Vitamin B6 +50%
Contains more Vitamin B12Vitamin B12 +15.4%
~equal in Vitamin C ~0mg
~equal in Vitamin B5 ~0.75mg
~equal in Folate ~15µg

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
13% 15% 71%
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
49% 36% 16%
Saturated Fat: Sat. Fat 3.509 g
Monounsaturated Fat: Mono. Fat 2.586 g
Polyunsaturated fat: Poly. Fat 1.137 g
24% 61% 15%
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.
Pompano raw Sablefish raw
Lower in Cholesterol ok
Lower in Sugar ok
Lower in Sodium ok
Lower in Saturated Fat ok
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 Sablefish raw Opinion
Calories 164kcal 195kcal Sablefish raw
Protein 18.48g 13.41g Pompano raw
Fats 9.47g 15.3g Sablefish raw
Cholesterol 50mg 49mg Sablefish raw
Vitamin D 439IU Pompano raw
Magnesium 27mg 55mg Sablefish raw
Calcium 22mg 35mg Sablefish raw
Potassium 381mg 358mg Pompano raw
Iron 0.6mg 1.28mg Sablefish raw
Copper 0.038mg 0.022mg Pompano raw
Zinc 0.72mg 0.32mg Pompano raw
Phosphorus 195mg 168mg Pompano raw
Sodium 65mg 56mg Sablefish raw
Vitamin A 132IU 310IU Sablefish raw
Vitamin A 40µg 93µg Sablefish raw
Vitamin E 0.18mg Pompano raw
Vitamin D 11µg Pompano raw
Manganese 0.013mg 0.015mg Sablefish raw
Selenium 36.5µg 36.5µg
Vitamin B1 0.56mg 0.1mg Pompano raw
Vitamin B2 0.12mg 0.09mg Pompano raw
Vitamin B3 3mg 4mg Sablefish raw
Vitamin B5 0.75mg 0.75mg
Vitamin B6 0.2mg 0.3mg Sablefish raw
Vitamin B12 1.3µg 1.5µg Sablefish raw
Vitamin K 0.1µg Pompano raw
Folate 15µg 15µg
Choline 51.5mg Pompano raw
Saturated Fat 3.509g 3.201g Sablefish raw
Monounsaturated Fat 2.586g 8.057g Sablefish raw
Polyunsaturated fat 1.137g 2.042g Sablefish raw
Tryptophan 0.207mg 0.15mg Pompano raw
Threonine 0.81mg 0.588mg Pompano raw
Isoleucine 0.851mg 0.618mg Pompano raw
Leucine 1.502mg 1.09mg Pompano raw
Lysine 1.697mg 1.232mg Pompano raw
Methionine 0.547mg 0.397mg Pompano raw
Phenylalanine 0.721mg 0.524mg Pompano raw
Valine 0.952mg 0.691mg Pompano raw
Histidine 0.544mg 0.395mg Pompano raw
Omega-3 - EPA 0.175g 0.677g Sablefish raw
Omega-3 - DHA 0.393g 0.718g Sablefish raw
Omega-3 - DPA 0.202g 0.169g Pompano raw

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Pompano raw Sablefish raw
Low Calories diet ok
Low Fats diet ok
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%
Pompano raw
35%
Sablefish raw
Minerals Daily Need Coverage Score
41%
Pompano raw
43%
Sablefish raw

Comparison summary

Which food is lower in Cholesterol?
Sablefish raw
Sablefish raw is lower in Cholesterol (difference - 1mg)
Which food is lower in Sugar?
Sablefish raw
Sablefish raw is lower in Sugar (difference - 0g)
Which food contains less Sodium?
Sablefish raw
Sablefish raw contains less Sodium (difference - 9mg)
Which food is lower in Saturated Fat?
Sablefish raw
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?
?
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. Sablefish raw - https://fdc.nal.usda.gov/fdc-app.html#/food-details/175134/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.