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Pompano vs. Eel — In-Depth Nutrition Comparison

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A recap on differences between Pompano and Eel

  • Pompano is higher in Selenium, Vitamin B1, Vitamin B5, Vitamin B6, Phosphorus, and Potassium, yet Eel is higher in Vitamin A RAE, Vitamin B12, and Zinc.
  • Eel covers your daily Vitamin A RAE needs 122% more than Pompano.
  • Pompano contains 6 times more Selenium than Eel. While Pompano contains 46.8µg of Selenium, Eel contains only 8.3µg.
  • The amount of Cholesterol in Pompano is lower.

Food varieties used in this article are Fish, pompano, florida, cooked, dry heat and Fish, eel, mixed species, cooked, dry heat.

Infographic

Pompano vs Eel 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.
:
3
Eel
Contains more Calcium +65.4%
Contains more Magnesium +19.2%
Contains more Phosphorus +23.1%
Contains more Potassium +82.2%
Contains more Copper +169%
Contains more Selenium +463.9%
Contains less Sodium -14.5%
Contains more Zinc +201.4%
Contains more Manganese +60%
Equal in Iron - 0.64
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 8% 24% 19% 119% 31% 9% 57% 10% 6% 46%
Contains more Calcium +65.4%
Contains more Magnesium +19.2%
Contains more Phosphorus +23.1%
Contains more Potassium +82.2%
Contains more Copper +169%
Contains more Selenium +463.9%
Contains less Sodium -14.5%
Contains more Zinc +201.4%
Contains more Manganese +60%
Equal in Iron - 0.64

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.
:
4
Eel
Contains more Vitamin B1 +271.6%
Contains more Vitamin B2 +194.1%
Contains more Vitamin B5 +210.7%
Contains more Vitamin B6 +198.7%
Contains more Vitamin A +3055.8%
Contains more Vitamin C +∞%
Contains more Vitamin B3 +18.1%
Contains more Vitamin B12 +140.8%
Equal in Folate - 17
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 228% 0% 0% 6% 46% 12% 85% 17% 18% 13% 362% 0% 0%
Contains more Vitamin B1 +271.6%
Contains more Vitamin B2 +194.1%
Contains more Vitamin B5 +210.7%
Contains more Vitamin B6 +198.7%
Contains more Vitamin A +3055.8%
Contains more Vitamin C +∞%
Contains more Vitamin B3 +18.1%
Contains more Vitamin B12 +140.8%
Equal in Folate - 17

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
:
2
Eel
Contains more Fats +23.1%
Contains more Other +74.2%
Equal in Protein - 23.65
Equal in Water - 59.31
24% 12% 63%
Protein: 23.69 g
Fats: 12.14 g
Carbs: 0 g
Water: 62.97 g
Other: 1.2 g
24% 15% 59% 2%
Protein: 23.65 g
Fats: 14.95 g
Carbs: 0 g
Water: 59.31 g
Other: 2.09 g
Contains more Fats +23.1%
Contains more Other +74.2%
Equal in Protein - 23.65
Equal in Water - 59.31

Fat Type Comparison

Fat type breakdown side-by-side comparison
:
2
Eel
Contains more Polyunsaturated fat +20.1%
Contains less Saturated Fat -32.8%
Contains more Monounsaturated Fat +178.1%
49% 36% 16%
Saturated Fat: 4.499 g
Monounsaturated Fat: 3.315 g
Polyunsaturated fat: 1.458 g
22% 69% 9%
Saturated Fat: 3.023 g
Monounsaturated Fat: 9.218 g
Polyunsaturated fat: 1.214 g
Contains more Polyunsaturated fat +20.1%
Contains less Saturated Fat -32.8%
Contains more Monounsaturated Fat +178.1%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Pompano Eel Opinion
Protein 23.69g 23.65g Pompano
Fats 12.14g 14.95g Eel
Calories 211kcal 236kcal Eel
Calcium 43mg 26mg Pompano
Iron 0.67mg 0.64mg Pompano
Magnesium 31mg 26mg Pompano
Phosphorus 341mg 277mg Pompano
Potassium 636mg 349mg Pompano
Sodium 76mg 65mg Eel
Zinc 0.69mg 2.08mg Eel
Copper 0.078mg 0.029mg Pompano
Manganese 0.025mg 0.04mg Eel
Selenium 46.8µg 8.3µg Pompano
Vitamin A 120IU 3787IU Eel
Vitamin A RAE 36µg 1137µg Eel
Vitamin C 0mg 1.8mg Eel
Vitamin B1 0.68mg 0.183mg Pompano
Vitamin B2 0.15mg 0.051mg Pompano
Vitamin B3 3.8mg 4.487mg Eel
Vitamin B5 0.87mg 0.28mg Pompano
Vitamin B6 0.23mg 0.077mg Pompano
Folate 17µg 17µg
Vitamin B12 1.2µg 2.89µg Eel
Tryptophan 0.265mg 0.265mg
Threonine 1.038mg 1.037mg Pompano
Isoleucine 1.092mg 1.09mg Pompano
Leucine 1.925mg 1.922mg Pompano
Lysine 2.175mg 2.171mg Pompano
Methionine 0.701mg 0.7mg Pompano
Phenylalanine 0.925mg 0.923mg Pompano
Valine 1.22mg 1.218mg Pompano
Histidine 0.697mg 0.696mg Pompano
Cholesterol 64mg 161mg Pompano
Saturated Fat 4.499g 3.023g Eel
Omega-3 - DHA 0.504g 0.081g Pompano
Omega-3 - EPA 0.224g 0.108g Pompano
Omega-3 - DPA 0.259g 0.095g Pompano
Monounsaturated Fat 3.315g 9.218g Eel
Polyunsaturated fat 1.458g 1.214g Pompano

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Pompano Eel
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
60%
Eel
Minerals Daily Need Coverage Score
58%
Pompano
33%
Eel

Comparison summary

Which food is richer in minerals?
Pompano
Pompano is relatively richer in minerals
Which food is lower in Cholesterol?
Pompano
Pompano is lower in Cholesterol (difference - 97mg)
Which food contains less Sodium?
Eel
Eel contains less Sodium (difference - 11mg)
Which food is lower in Saturated Fat?
Eel
Eel is lower in Saturated Fat (difference - 1.476g)
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 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. Eel - https://fdc.nal.usda.gov/fdc-app.html#/food-details/174194/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.