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  6. Pompano raw vs. Sablefish raw

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 RAE, 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.
Pompano raw
Pompano raw
4
:
5
Sablefish raw
Sablefish raw
Contains more Phosphorus +16.1%
Contains more Zinc +125%
Contains more Copper +72.7%
Contains more Calcium +59.1%
Contains more Iron +113.3%
Contains more Magnesium +103.7%
Contains less Sodium -13.8%
Contains more Manganese +15.4%
Equal in Potassium - 358
Equal in Selenium - 36.5
Pompano raw
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 7% 23% 20% 84% 34% 9% 20% 13% 2% 200%
Sablefish raw
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 11% 48% 40% 72% 32% 8% 9% 8% 2% 200%
Contains more Phosphorus +16.1%
Contains more Zinc +125%
Contains more Copper +72.7%
Contains more Calcium +59.1%
Contains more Iron +113.3%
Contains more Magnesium +103.7%
Contains less Sodium -13.8%
Contains more Manganese +15.4%
Equal in Potassium - 358
Equal in Selenium - 36.5

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
5
:
4
Sablefish raw
Sablefish raw
Contains more Vitamin B1 +460%
Contains more Vitamin B2 +33.3%
Contains more Vitamin A +134.8%
Contains more Vitamin B3 +33.3%
Contains more Vitamin B6 +50%
Contains more Vitamin B12 +15.4%
Equal in Vitamin B5 - 0.75
Equal in Folate - 15
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%
Sablefish raw
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 19% 0% 0% 0% 25% 21% 75% 45% 70% 12% 188% 0%
Contains more Vitamin B1 +460%
Contains more Vitamin B2 +33.3%
Contains more Vitamin A +134.8%
Contains more Vitamin B3 +33.3%
Contains more Vitamin B6 +50%
Contains more Vitamin B12 +15.4%
Equal in Vitamin B5 - 0.75
Equal in Folate - 15

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Pompano raw
Pompano raw
3
:
1
Sablefish raw
Sablefish raw
Contains more Protein +37.8%
Contains more Other +244.4%
Contains more Fats +61.6%
Equal in Water - 71.02
Pompano raw
18% 9% 71%
Protein: 18.48 g
Fats: 9.47 g
Carbs: 0 g
Water: 71.12 g
Other: 0.93 g
Sablefish raw
13% 15% 71%
Protein: 13.41 g
Fats: 15.3 g
Carbs: 0 g
Water: 71.02 g
Other: 0.27 g
Contains more Protein +37.8%
Contains more Other +244.4%
Contains more Fats +61.6%
Equal in Water - 71.02

Fat Type Comparison

Fat type breakdown side-by-side comparison
Pompano raw
Pompano raw
0
:
3
Sablefish raw
Sablefish raw
Contains more Monounsaturated Fat +211.6%
Contains more Polyunsaturated fat +79.6%
Equal in Saturated Fat - 3.201
Pompano raw
49% 36% 16%
Saturated Fat: 3.509 g
Monounsaturated Fat: 2.586 g
Polyunsaturated fat: 1.137 g
Sablefish raw
24% 61% 15%
Saturated Fat: 3.201 g
Monounsaturated Fat: 8.057 g
Polyunsaturated fat: 2.042 g
Contains more Monounsaturated Fat +211.6%
Contains more Polyunsaturated fat +79.6%
Equal in Saturated Fat - 3.201

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 Sugar ok
Lower in Sodium ok
Lower in Cholesterol 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
Protein 18.48g 13.41g Pompano raw
Fats 9.47g 15.3g Sablefish raw
Calories 164kcal 195kcal Sablefish raw
Calcium 22mg 35mg Sablefish raw
Iron 0.6mg 1.28mg Sablefish raw
Magnesium 27mg 55mg Sablefish raw
Phosphorus 195mg 168mg Pompano raw
Potassium 381mg 358mg Pompano raw
Sodium 65mg 56mg Sablefish raw
Zinc 0.72mg 0.32mg Pompano raw
Copper 0.038mg 0.022mg Pompano raw
Manganese 0.013mg 0.015mg Sablefish raw
Selenium 36.5µg 36.5µg
Vitamin A 132IU 310IU Sablefish raw
Vitamin A RAE 40µg 93µg Sablefish raw
Vitamin E 0.18mg Pompano raw
Vitamin D 439IU Pompano raw
Vitamin D 11µg Pompano raw
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
Folate 15µg 15µg
Vitamin B12 1.3µg 1.5µg Sablefish raw
Vitamin K 0.1µg Pompano 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
Cholesterol 50mg 49mg Sablefish raw
Saturated Fat 3.509g 3.201g Sablefish raw
Omega-3 - DHA 0.393g 0.718g Sablefish raw
Omega-3 - EPA 0.175g 0.677g Sablefish raw
Omega-3 - DPA 0.202g 0.169g Pompano raw
Monounsaturated Fat 2.586g 8.057g Sablefish raw
Polyunsaturated fat 1.137g 2.042g Sablefish raw

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Pompano raw Sablefish raw
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
38%
Sablefish raw
Minerals Daily Need Coverage Score
41%
Pompano raw
43%
Sablefish raw

Comparison summary

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 Cholesterol?
Sablefish raw
Sablefish raw is lower in Cholesterol (difference - 1mg)
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.