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Pompano vs. Cod — In-Depth Nutrition Comparison

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A recap on differences between Pompano and Cod

  • Pompano is higher than Cod in Vitamin B1, Phosphorus, Selenium, Vitamin B5, Potassium, Vitamin B3, Vitamin B12, and Vitamin B2.
  • Pompano covers your daily Vitamin B1 needs 49% more than Cod.
  • Pompano contains 27 times more Saturated Fat than Cod. While Pompano contains 4.499g of Saturated Fat, Cod contains only 0.168g.

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

Infographic

Pompano vs Cod infographic
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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.
:
1
Cod
Contains more Calcium +207.1%
Contains more Iron +36.7%
Contains more Phosphorus +147.1%
Contains more Potassium +160.7%
Contains more Zinc +19%
Contains more Copper +116.7%
Contains more Manganese +25%
Contains more Selenium +24.5%
Contains more Magnesium +35.5%
Equal in Sodium - 78
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 13% 26% 23% 147% 57% 10% 19% 27% 4% 256%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 5% 19% 30% 60% 22% 11% 16% 12% 3% 206%
Contains more Calcium +207.1%
Contains more Iron +36.7%
Contains more Phosphorus +147.1%
Contains more Potassium +160.7%
Contains more Zinc +19%
Contains more Copper +116.7%
Contains more Manganese +25%
Contains more Selenium +24.5%
Contains more Magnesium +35.5%
Equal in Sodium - 78

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.
:
6
Cod
Contains more Vitamin A +155.3%
Contains more Vitamin B1 +672.7%
Contains more Vitamin B2 +89.9%
Contains more Vitamin B3 +51.2%
Contains more Vitamin B5 +383.3%
Contains more Folate +112.5%
Contains more Vitamin B12 +14.3%
Contains more Vitamin C +∞%
Contains more Vitamin B6 +23%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Choline Vitamin K 8% 0% 0% 0% 171% 35% 72% 53% 54% 13% 150% 0% 0%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Choline Vitamin K 3% 17% 36% 4% 22% 19% 48% 11% 66% 6% 132% 46% 1%
Contains more Vitamin A +155.3%
Contains more Vitamin B1 +672.7%
Contains more Vitamin B2 +89.9%
Contains more Vitamin B3 +51.2%
Contains more Vitamin B5 +383.3%
Contains more Folate +112.5%
Contains more Vitamin B12 +14.3%
Contains more Vitamin C +∞%
Contains more Vitamin B6 +23%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
:
1
Cod
Contains more Fats +1311.6%
Contains more Other +207.7%
Contains more Water +20.6%
Equal in Protein - 22.83
24% 12% 63%
Protein: 23.69 g
Fats: 12.14 g
Carbs: 0 g
Water: 62.97 g
Other: 1.2 g
23% 76%
Protein: 22.83 g
Fats: 0.86 g
Carbs: 0 g
Water: 75.92 g
Other: 0.39 g
Contains more Fats +1311.6%
Contains more Other +207.7%
Contains more Water +20.6%
Equal in Protein - 22.83

Fat Type Comparison

Fat type breakdown side-by-side comparison
:
1
Cod
Contains more Monounsaturated Fat +2573.4%
Contains more Polyunsaturated fat +399.3%
Contains less Saturated Fat -96.3%
49% 36% 16%
Saturated Fat: 4.499 g
Monounsaturated Fat: 3.315 g
Polyunsaturated fat: 1.458 g
29% 21% 50%
Saturated Fat: 0.168 g
Monounsaturated Fat: 0.124 g
Polyunsaturated fat: 0.292 g
Contains more Monounsaturated Fat +2573.4%
Contains more Polyunsaturated fat +399.3%
Contains less Saturated Fat -96.3%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Pompano Cod
Lower in Sugar ok
Lower in Sodium ok
Lower in price ok
Rich in minerals ok
Lower in Cholesterol ok
Lower in Saturated Fat ok
Lower in Glycemic Index Equal
Rich in vitamins Equal

All nutrients comparison - raw data values

Nutrient Pompano Cod Opinion
Protein 23.69g 22.83g Pompano
Fats 12.14g 0.86g Pompano
Calories 211kcal 105kcal Pompano
Calcium 43mg 14mg Pompano
Iron 0.67mg 0.49mg Pompano
Magnesium 31mg 42mg Cod
Phosphorus 341mg 138mg Pompano
Potassium 636mg 244mg Pompano
Sodium 76mg 78mg Pompano
Zinc 0.69mg 0.58mg Pompano
Copper 0.078mg 0.036mg Pompano
Manganese 0.025mg 0.02mg Pompano
Selenium 46.8µg 37.6µg Pompano
Vitamin A 120IU 47IU Pompano
Vitamin A RAE 36µg 14µg Pompano
Vitamin E 0.81mg Cod
Vitamin D 46IU Cod
Vitamin D 1.2µg Cod
Vitamin C 0mg 1mg Cod
Vitamin B1 0.68mg 0.088mg Pompano
Vitamin B2 0.15mg 0.079mg Pompano
Vitamin B3 3.8mg 2.513mg Pompano
Vitamin B5 0.87mg 0.18mg Pompano
Vitamin B6 0.23mg 0.283mg Cod
Folate 17µg 8µg Pompano
Vitamin B12 1.2µg 1.05µg Pompano
Choline 83.7mg Cod
Vitamin K 0.1µg Cod
Tryptophan 0.265mg 0.256mg Pompano
Threonine 1.038mg 1.001mg Pompano
Isoleucine 1.092mg 1.052mg Pompano
Leucine 1.925mg 1.856mg Pompano
Lysine 2.175mg 2.097mg Pompano
Methionine 0.701mg 0.676mg Pompano
Phenylalanine 0.925mg 0.891mg Pompano
Valine 1.22mg 1.176mg Pompano
Histidine 0.697mg 0.672mg Pompano
Cholesterol 64mg 55mg Cod
Saturated Fat 4.499g 0.168g Cod
Omega-3 - DHA 0.504g 0.154g Pompano
Omega-3 - EPA 0.224g 0.004g Pompano
Omega-3 - DPA 0.259g 0.013g Pompano
Monounsaturated Fat 3.315g 0.124g Pompano
Polyunsaturated fat 1.458g 0.292g Pompano

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Pompano Cod
Low Fats diet ok
Low Carbs diet Equal
Low Calories diet ok
Low Glycemic Index diet Equal

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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
42%
Pompano
31%
Cod
Minerals Daily Need Coverage Score
58%
Pompano
38%
Cod

Comparison summary

Which food is lower in Sugar?
Pompano
Pompano is lower in Sugar (difference - 0g)
Which food contains less Sodium?
Pompano
Pompano contains less Sodium (difference - 2mg)
Which food is cheaper?
Pompano
Pompano is cheaper (difference - $1.3)
Which food is richer in minerals?
Pompano
Pompano is relatively richer in minerals
Which food is lower in Cholesterol?
Cod
Cod is lower in Cholesterol (difference - 9mg)
Which food is lower in Saturated Fat?
Cod
Cod is lower in Saturated Fat (difference - 4.331g)
Which food is lower in glycemic index?
?
The foods have equal glycemic indexes (0)
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 - https://fdc.nal.usda.gov/fdc-app.html#/food-details/173683/nutrients
  2. Cod - https://fdc.nal.usda.gov/fdc-app.html#/food-details/171956/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.