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  6. Pompano vs. Atlantic Mackerel

Pompano vs. Atlantic Mackerel — In-Depth Nutrition Comparison

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A recap on the differences between pompano and atlantic Mackerel

  • Pompano is higher in vitamin B1, phosphorus, and potassium, yet atlantic Mackerel is higher in vitamin B12, vitamin B3, vitamin B6, vitamin B2, iron, and magnesium.
  • Atlantic Mackerel covers your daily vitamin B12 needs 313% more than pompano.
  • Pompano contains 4 times more vitamin B1 than atlantic Mackerel. While pompano contains 0.68mg of vitamin B1, atlantic Mackerel contains only 0.176mg.
  • The amount of saturated fat in atlantic Mackerel is lower.

Food varieties used in this article are Fish, pompano, florida, cooked, dry heat and Fish, mackerel, Atlantic, raw.

Infographic

Pompano vs Atlantic Mackerel 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 22% 13% 56% 25% 26% 19% 146% 9.9% 3.3% 255%
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 54% 3.6% 28% 61% 24% 17% 93% 12% 2% 241%
Contains more CalciumCalcium +258.3%
Contains more PotassiumPotassium +102.5%
Contains more PhosphorusPhosphorus +57.1%
Contains less SodiumSodium -15.6%
Contains more ManganeseManganese +66.7%
Contains more MagnesiumMagnesium +145.2%
Contains more IronIron +143.3%
~equal in Copper ~0.073mg
~equal in Zinc ~0.63mg
~equal in Selenium ~44.1µg

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% 12% 0% 0% 170% 35% 71% 52% 53% 150% 0% 13% 0%
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 1.3% 17% 30% 242% 44% 72% 170% 51% 92% 1089% 13% 0.75% 35%
Contains more Vitamin B1Vitamin B1 +286.4%
Contains more FolateFolate +1600%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +38.9%
Contains more Vitamin B2Vitamin B2 +108%
Contains more Vitamin B3Vitamin B3 +138.9%
Contains more Vitamin B6Vitamin B6 +73.5%
Contains more Vitamin B12Vitamin B12 +625.8%
~equal in Vitamin B5 ~0.856mg

All nutrients comparison - raw data values

Nutrient Pompano Atlantic Mackerel DV% diff.
Vitamin B12 1.2µg 8.71µg 313%
Vitamin D 16.1µg 81%
Vitamin D 643IU 80%
Vitamin B1 0.68mg 0.176mg 42%
Vitamin B3 3.8mg 9.08mg 33%
Phosphorus 341mg 217mg 18%
Polyunsaturated fat 1.458g 3.35g 13%
Vitamin B6 0.23mg 0.399mg 13%
Vitamin B2 0.15mg 0.312mg 12%
Choline 65mg 12%
Iron 0.67mg 1.63mg 12%
Magnesium 31mg 76mg 11%
Protein 23.69g 18.6g 10%
Vitamin E 1.52mg 10%
Potassium 636mg 314mg 9%
Saturated fat 4.499g 3.257g 6%
Monounsaturated fat 3.315g 5.456g 5%
Selenium 46.8µg 44.1µg 5%
Vitamin K 5µg 4%
Folate 17µg 1µg 4%
Calcium 43mg 12mg 3%
Fats 12.14g 13.89g 3%
Vitamin A 36µg 50µg 2%
Cholesterol 64mg 70mg 2%
Zinc 0.69mg 0.63mg 1%
Copper 0.078mg 0.073mg 1%
Sodium 76mg 90mg 1%
Calories 211kcal 205kcal 0%
Vitamin C 0mg 0.4mg 0%
Manganese 0.025mg 0.015mg 0%
Vitamin B5 0.87mg 0.856mg 0%
Tryptophan 0.265mg 0.208mg 0%
Threonine 1.038mg 0.815mg 0%
Isoleucine 1.092mg 0.857mg 0%
Leucine 1.925mg 1.512mg 0%
Lysine 2.175mg 1.708mg 0%
Methionine 0.701mg 0.551mg 0%
Phenylalanine 0.925mg 0.726mg 0%
Valine 1.22mg 0.958mg 0%
Histidine 0.697mg 0.548mg 0%
Omega-3 - EPA 0.224g 0.898g N/A
Omega-3 - DHA 0.504g 1.401g N/A
Omega-3 - DPA 0.259g 0.212g N/A

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
24% 12% 63%
Protein: 23.69 g
Fats: 12.14 g
Carbs: 0 g
Water: 62.97 g
Other: 1.2 g
19% 14% 64% 4%
Protein: 18.6 g
Fats: 13.89 g
Carbs: 0 g
Water: 63.55 g
Other: 3.96 g
Contains more ProteinProtein +27.4%
Contains more FatsFats +14.4%
Contains more OtherOther +230%
~equal in Carbs ~0g
~equal in Water ~63.55g

Fat Type Comparison

Fat type breakdown side-by-side comparison
49% 36% 16%
Saturated fat: Sat. Fat 4.499 g
Monounsaturated fat: Mono. Fat 3.315 g
Polyunsaturated fat: Poly. Fat 1.458 g
27% 45% 28%
Saturated fat: Sat. Fat 3.257 g
Monounsaturated fat: Mono. Fat 5.456 g
Polyunsaturated fat: Poly. Fat 3.35 g
Contains less Sat. FatSaturated fat -27.6%
Contains more Mono. FatMonounsaturated fat +64.6%
Contains more Poly. FatPolyunsaturated fat +129.8%

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 - https://fdc.nal.usda.gov/fdc-app.html#/food-details/173683/nutrients
  2. Atlantic Mackerel - https://fdc.nal.usda.gov/fdc-app.html#/food-details/175119/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.