Pompano vs. Catfish — In-Depth Nutrition Comparison

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The main differences between pompano and catfish

Pompano is richer in selenium, vitamin B1, phosphorus, protein, potassium, vitamin B3, and fats, yet catfish is richer in vitamin B12.
Daily need coverage for selenium for pompano is 67% higher.
Pompano contains 28 times more vitamin B1 than catfish. Pompano contains 0.68mg of vitamin B1, while catfish contains 0.024mg.
Catfish contains less saturated fat.

Food types used in this article are Fish, pompano, florida, cooked, dry heat and Fish, catfish, channel, farmed, cooked, dry heat.

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Mineral Comparison

The mineral comparison score is based on which food has a more favorable amount of each mineral. The �coverage� charts below show how much of the daily mineral needs are covered by the selected amount of each food.

Pompano

Catfish

Contains more MagnesiumMagnesium	+34.8%
Contains more CalciumCalcium	+377.8%
Contains more PotassiumPotassium	+73.8%
Contains more IronIron	+139.3%
Contains more CopperCopper	+100%
Contains more ZincZinc	+19%
Contains more PhosphorusPhosphorus	+38.1%
Contains less SodiumSodium	-36.1%
Contains more ManganeseManganese	+38.9%
Contains more SeleniumSelenium	+372.7%

Vitamin Comparison

The vitamin comparison score is based on the number of vitamins in which one food is richer than the other. The �coverage� charts below show how much of the daily vitamin needs are covered by the selected amount of each food.

Pompano

Catfish

Contains more Vitamin AVitamin A	+3500%
Contains more Vitamin B1Vitamin B1	+2733.3%
Contains more Vitamin B2Vitamin B2	+50%
Contains more Vitamin B3Vitamin B3	+49.1%
Contains more Vitamin B6Vitamin B6	+29.9%
Contains more FolateFolate	+41.7%

Contains more Vitamin DVitamin D	+∞%
Contains more Vitamin EVitamin E	+∞%
Contains more Vitamin B12Vitamin B12	+131.7%
Contains more Vitamin KVitamin K	+∞%

~equal in Vitamin C ~0mg

~equal in Vitamin B5 ~0.811mg

All nutrients comparison - raw data values

Nutrient			DV% diff.
Selenium	46.8µg	9.9µg	67%
Vitamin B12	1.2µg	2.78µg	66%
Vitamin B1	0.68mg	0.024mg	55%
Choline		78.7mg	14%
Phosphorus	341mg	247mg	13%
Saturated fat	4.499g	1.586g	13%
Protein	23.69g	18.44g	11%
Fats	12.14g	7.19g	8%
Potassium	636mg	366mg	8%
Vitamin B3	3.8mg	2.548mg	8%
Vitamin E		0.97mg	6%
Iron	0.67mg	0.28mg	5%
Copper	0.078mg	0.039mg	4%
Vitamin A	36µg	1µg	4%
Vitamin B2	0.15mg	0.1mg	4%
Vitamin B6	0.23mg	0.177mg	4%
Calories	211kcal	144kcal	3%
Calcium	43mg	9mg	3%
Vitamin D		0.3µg	2%
Magnesium	31mg	23mg	2%
Sodium	76mg	119mg	2%
Vitamin K		2.5µg	2%
Cholesterol	64mg	66mg	1%
Vitamin D*		10 IU	1%
Zinc	0.69mg	0.58mg	1%
Vitamin B5	0.87mg	0.811mg	1%
Folate	17µg	12µg	1%
Polyunsaturated fat	1.458g	1.354g	1%
Protein per 100 calories	11g	13g	N/A
Calories per 10 g protein	89kcal	78kcal	N/A
Weight per 100 calories	47g	69g	N/A
Unsaturated / Saturated Fat ratio	1.1	2.8	N/A
Manganese	0.025mg	0.018mg	0%
Trans fat		0.063g	N/A
Monounsaturated fat	3.315g	3.115g	0%
Tryptophan	0.265mg	0.22mg	0%
Threonine	1.038mg	0.833mg	0%
Isoleucine	1.092mg	0.82mg	0%
Leucine	1.925mg	1.396mg	0%
Lysine	2.175mg	1.677mg	0%
Methionine	0.701mg	0.539mg	0%
Phenylalanine	0.925mg	0.735mg	0%
Valine	1.22mg	0.894mg	0%
Histidine	0.697mg	0.404mg	0%
Omega-3 (EPA)	0.224g	0.02g	N/A
Omega-3 (DHA)	0.504g	0.069g	N/A
Omega-3 (DPA)	0.259g	0.018g	N/A
Omega-6 (Eicosadienoic acid)		0.049g	N/A