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  6. Pompano vs. Croaker

Pompano vs. Croaker — In-Depth Nutrition Comparison

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Significant differences between Pompano and Croaker

  • Pompano has more Vitamin B1, Phosphorus, Selenium, and Potassium, however, Croaker is richer in Vitamin B12.
  • Pompano covers your daily Vitamin B1 needs 49% more than Croaker.
  • Croaker has 2 times less Potassium than Pompano. Pompano has 636mg of Potassium, while Croaker has 340mg.
  • Croaker contains less Saturated Fat.

Specific food types used in this comparison are Fish, pompano, florida, cooked, dry heat and Fish, croaker, Atlantic, cooked, breaded and fried.

Infographic

Pompano vs Croaker 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.
Pompano
Pompano
7
:
3
Croaker
Croaker
Contains more Calcium +34.4%
Contains more Phosphorus +57.1%
Contains more Potassium +87.1%
Contains less Sodium -78.2%
Contains more Zinc +32.7%
Contains more Copper +20%
Contains more Selenium +20.6%
Contains more Iron +28.4%
Contains more Magnesium +35.5%
Contains more Manganese +220%
Pompano
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 13% 26% 23% 147% 57% 10% 19% 27% 4% 256%
Croaker
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 10% 33% 30% 93% 30% 46% 15% 22% 11% 212%
Contains more Calcium +34.4%
Contains more Phosphorus +57.1%
Contains more Potassium +87.1%
Contains less Sodium -78.2%
Contains more Zinc +32.7%
Contains more Copper +20%
Contains more Selenium +20.6%
Contains more Iron +28.4%
Contains more Magnesium +35.5%
Contains more Manganese +220%

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.
Pompano
Pompano
4
:
4
Croaker
Croaker
Contains more Vitamin A +60%
Contains more Vitamin B1 +655.6%
Contains more Vitamin B2 +15.4%
Contains more Vitamin B5 +17.6%
Contains more Vitamin B3 +13.2%
Contains more Vitamin B6 +13%
Contains more Folate +100%
Contains more Vitamin B12 +75%
Pompano
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 8% 0% 0% 0% 171% 35% 72% 53% 54% 13% 150% 0%
Croaker
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 5% 0% 0% 0% 23% 30% 81% 45% 60% 26% 263% 0%
Contains more Vitamin A +60%
Contains more Vitamin B1 +655.6%
Contains more Vitamin B2 +15.4%
Contains more Vitamin B5 +17.6%
Contains more Vitamin B3 +13.2%
Contains more Vitamin B6 +13%
Contains more Folate +100%
Contains more Vitamin B12 +75%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Pompano
Pompano
2
:
3
Croaker
Croaker
Contains more Protein +30.2%
Contains more Carbs +∞%
Contains more Other +52.5%
Equal in Fats - 12.67
Equal in Water - 59.76
Pompano
24% 12% 63%
Protein: 23.69 g
Fats: 12.14 g
Carbs: 0 g
Water: 62.97 g
Other: 1.2 g
Croaker
18% 13% 8% 60% 2%
Protein: 18.2 g
Fats: 12.67 g
Carbs: 7.54 g
Water: 59.76 g
Other: 1.83 g
Contains more Protein +30.2%
Contains more Carbs +∞%
Contains more Other +52.5%
Equal in Fats - 12.67
Equal in Water - 59.76

Fat Type Comparison

Fat type breakdown side-by-side comparison
Pompano
Pompano
0
:
3
Croaker
Croaker
Contains less Saturated Fat -22.7%
Contains more Monounsaturated Fat +60.5%
Contains more Polyunsaturated fat +100.1%
Pompano
49% 36% 16%
Saturated Fat: 4.499 g
Monounsaturated Fat: 3.315 g
Polyunsaturated fat: 1.458 g
Croaker
30% 45% 25%
Saturated Fat: 3.476 g
Monounsaturated Fat: 5.32 g
Polyunsaturated fat: 2.917 g
Contains less Saturated Fat -22.7%
Contains more Monounsaturated Fat +60.5%
Contains more Polyunsaturated fat +100.1%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Pompano Croaker Opinion
Net carbs 0g 7.14g Croaker
Protein 23.69g 18.2g Pompano
Fats 12.14g 12.67g Croaker
Carbs 0g 7.54g Croaker
Calories 211kcal 221kcal Croaker
Fiber 0g 0.4g Croaker
Calcium 43mg 32mg Pompano
Iron 0.67mg 0.86mg Croaker
Magnesium 31mg 42mg Croaker
Phosphorus 341mg 217mg Pompano
Potassium 636mg 340mg Pompano
Sodium 76mg 348mg Pompano
Zinc 0.69mg 0.52mg Pompano
Copper 0.078mg 0.065mg Pompano
Manganese 0.025mg 0.08mg Croaker
Selenium 46.8µg 38.8µg Pompano
Vitamin A 120IU 75IU Pompano
Vitamin A RAE 36µg 23µg Pompano
Vitamin B1 0.68mg 0.09mg Pompano
Vitamin B2 0.15mg 0.13mg Pompano
Vitamin B3 3.8mg 4.3mg Croaker
Vitamin B5 0.87mg 0.74mg Pompano
Vitamin B6 0.23mg 0.26mg Croaker
Folate 17µg 34µg Croaker
Vitamin B12 1.2µg 2.1µg Croaker
Tryptophan 0.265mg 0.208mg Pompano
Threonine 1.038mg 0.788mg Pompano
Isoleucine 1.092mg 0.847mg Pompano
Leucine 1.925mg 1.48mg Pompano
Lysine 2.175mg 1.571mg Pompano
Methionine 0.701mg 0.525mg Pompano
Phenylalanine 0.925mg 0.742mg Pompano
Valine 1.22mg 0.947mg Pompano
Histidine 0.697mg 0.525mg Pompano
Cholesterol 64mg 84mg Pompano
Saturated Fat 4.499g 3.476g Croaker
Omega-3 - DHA 0.504g 0.089g Pompano
Omega-3 - EPA 0.224g 0.113g Pompano
Omega-3 - DPA 0.259g 0.079g Pompano
Monounsaturated Fat 3.315g 5.32g Croaker
Polyunsaturated fat 1.458g 2.917g Croaker

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Pompano Croaker
Low Fats diet ok
Low Carbs diet ok
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
46%
Pompano
44%
Croaker
Minerals Daily Need Coverage Score
58%
Pompano
50%
Croaker

Comparison summary

Which food contains less Sodium?
Pompano
Pompano contains less Sodium (difference - 272mg)
Which food is lower in Cholesterol?
Pompano
Pompano is lower in Cholesterol (difference - 20mg)
Which food is lower in Saturated Fat?
Croaker
Croaker is lower in Saturated Fat (difference - 1.023g)
Which food contains less Sugar?
?
The foods are relatively equal in Sugar ( g)
Which food is lower in glycemic index?
?
The foods have equal glycemic indexes (0)
Which food is cheaper?
?
The foods are relatively equal in price ($)
Which food is richer in minerals?
?
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.
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. Croaker - https://fdc.nal.usda.gov/fdc-app.html#/food-details/171957/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.