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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, 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

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 0% 13% 3.6% 165% 140% 28% 56% 45% 46% 163% 0.25% 11%
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 0% 31% 0% 0% 25% 21% 75% 45% 69% 188% 0% 11%
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 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%
~equal in Vitamin C ~0mg
~equal in Vitamin B5 ~0.75mg
~equal in Folate ~15µg

All nutrients comparison - raw data values

Nutrient Pompano raw Sablefish raw DV% diff.
Vitamin D 439 IU 55%
Vitamin D 11µg 55%
Vitamin B1 0.56mg 0.1mg 38%
Monounsaturated fat 2.586g 8.057g 14%
Protein 18.48g 13.41g 10%
Fats 9.47g 15.3g 9%
Iron 0.6mg 1.28mg 9%
Choline 51.5mg 9%
Vitamin B6 0.2mg 0.3mg 8%
Vitamin B12 1.3µg 1.5µg 8%
Magnesium 27mg 55mg 7%
Vitamin A 40µg 93µg 6%
Vitamin B3 3mg 4mg 6%
Polyunsaturated fat 1.137g 2.042g 6%
Zinc 0.72mg 0.32mg 4%
Phosphorus 195mg 168mg 4%
Calories 164kcal 195kcal 2%
Copper 0.038mg 0.022mg 2%
Vitamin B2 0.12mg 0.09mg 2%
Calcium 22mg 35mg 1%
Potassium 381mg 358mg 1%
Vitamin E 0.18mg 1%
Saturated fat 3.509g 3.201g 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

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

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.