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Pompano vs. Bluefish — In-Depth Nutrition Comparison

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How are pompano and bluefish different?

  • Pompano has more vitamin B1 and phosphorus; however, bluefish is richer in vitamin B12, vitamin B3, vitamin B6, and vitamin A.
  • Bluefish covers your daily need for vitamin B12, 209% more than pompano.
  • Pompano has 10 times more vitamin B1 than bluefish. Pompano has 0.68mg of vitamin B1, while bluefish has 0.067mg.
  • Bluefish contains less saturated fat.

Fish, pompano, florida, cooked, dry heat and Fish, bluefish, cooked, dry heat types were used in this article.

Infographic

Pompano vs Bluefish 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 30% 2.7% 42% 23% 23% 28% 125% 10% 3.5% 255%
Contains more CalciumCalcium +377.8%
Contains more PotassiumPotassium +33.3%
Contains more CopperCopper +14.7%
Contains more PhosphorusPhosphorus +17.2%
Contains more MagnesiumMagnesium +35.5%
Contains more ZincZinc +50.7%
~equal in Iron ~0.62mg
~equal in Sodium ~77mg
~equal in Manganese ~0.027mg
~equal in Selenium ~46.8µg

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 0% 46% 0% 0% 17% 22% 136% 57% 107% 778% 0% 1.5% 0%
Contains more Vitamin B1Vitamin B1 +914.9%
Contains more Vitamin B2Vitamin B2 +54.6%
Contains more FolateFolate +750%
Contains more Vitamin AVitamin A +283.3%
Contains more Vitamin B3Vitamin B3 +90.7%
Contains more Vitamin B6Vitamin B6 +101.7%
Contains more Vitamin B12Vitamin B12 +418.3%
~equal in Vitamin C ~0mg
~equal in Vitamin E ~mg
~equal in Vitamin D ~µg
~equal in Vitamin B5 ~0.955mg
~equal in Vitamin K ~µg
~equal in Choline ~mg

All nutrients comparison - raw data values

Nutrient Pompano Bluefish DV% diff.
Vitamin B12 1.2µg 6.22µg 209%
Vitamin B1 0.68mg 0.067mg 51%
Vitamin B3 3.8mg 7.247mg 22%
Vitamin B6 0.23mg 0.464mg 18%
Saturated fat 4.499g 1.172g 15%
Vitamin A 36µg 138µg 11%
Fats 12.14g 5.44g 10%
Phosphorus 341mg 291mg 7%
Potassium 636mg 477mg 5%
Cholesterol 64mg 76mg 4%
Vitamin B2 0.15mg 0.097mg 4%
Protein 23.69g 25.69g 4%
Folate 17µg 2µg 4%
Calories 211kcal 159kcal 3%
Monounsaturated fat 3.315g 2.297g 3%
Calcium 43mg 9mg 3%
Magnesium 31mg 42mg 3%
Zinc 0.69mg 1.04mg 3%
Vitamin B5 0.87mg 0.955mg 2%
Copper 0.078mg 0.068mg 1%
Iron 0.67mg 0.62mg 1%
Polyunsaturated fat 1.458g 1.358g 1%
Sodium 76mg 77mg 0%
Selenium 46.8µg 46.8µg 0%
Manganese 0.025mg 0.027mg 0%
Tryptophan 0.265mg 0.288mg 0%
Threonine 1.038mg 1.126mg 0%
Isoleucine 1.092mg 1.184mg 0%
Leucine 1.925mg 2.088mg 0%
Lysine 2.175mg 2.36mg 0%
Methionine 0.701mg 0.76mg 0%
Phenylalanine 0.925mg 1.003mg 0%
Valine 1.22mg 1.324mg 0%
Histidine 0.697mg 0.756mg 0%
Omega-3 - EPA 0.224g 0.323g N/A
Omega-3 - DHA 0.504g 0.665g N/A
Omega-3 - DPA 0.259g 0.079g 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
26% 5% 63% 6%
Protein: 25.69 g
Fats: 5.44 g
Carbs: 0 g
Water: 62.64 g
Other: 6.23 g
Contains more FatsFats +123.2%
Contains more OtherOther +419.2%
~equal in Protein ~25.69g
~equal in Carbs ~0g
~equal in Water ~62.64g

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
24% 48% 28%
Saturated fat: Sat. Fat 1.172 g
Monounsaturated fat: Mono. Fat 2.297 g
Polyunsaturated fat: Poly. Fat 1.358 g
Contains more Mono. FatMonounsaturated fat +44.3%
Contains less Sat. FatSaturated fat -73.9%
~equal in Polyunsaturated fat ~1.358g

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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. Bluefish - https://fdc.nal.usda.gov/fdc-app.html#/food-details/174229/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.