Pompano vs. Salmon — In-Depth Nutrition Comparison
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What are the main differences between Pompano and Salmon?
- Pompano is richer in Vitamin B1, Phosphorus, Selenium, and Potassium, while Salmon is higher in Vitamin B12, Vitamin B6, Vitamin B3, and Vitamin B5.
- Salmon's daily need coverage for Vitamin B12 is 67% higher.
- Salmon has 2 times less Vitamin B1 than Pompano. Pompano has 0.68mg of Vitamin B1, while Salmon has 0.34mg.
- Salmon is lower in Saturated Fat.
We used Fish, pompano, florida, cooked, dry heat and Fish, salmon, Atlantic, farmed, cooked, dry heat types in this comparison.
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.
Contains
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Calcium
+186.7%
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Iron
+97.1%
Contains
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Phosphorus
+35.3%
Contains
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Potassium
+65.6%
Contains
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Zinc
+60.5%
Contains
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Copper
+59.2%
Contains
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Manganese
+56.3%
Contains
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Selenium
+13%
Contains
less
Sodium
-19.7%
Equal in Magnesium - 30
Contains
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Calcium
+186.7%
Contains
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Iron
+97.1%
Contains
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Phosphorus
+35.3%
Contains
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Potassium
+65.6%
Contains
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Zinc
+60.5%
Contains
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Copper
+59.2%
Contains
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Manganese
+56.3%
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Selenium
+13%
Contains
less
Sodium
-19.7%
Equal in Magnesium - 30
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.
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Contains
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Vitamin B1
+100%
Contains
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Vitamin B2
+11.1%
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Vitamin A
+91.7%
Contains
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Vitamin C
+∞%
Contains
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Vitamin B3
+111.7%
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Vitamin B5
+69.5%
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Vitamin B6
+181.3%
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Folate
+100%
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Vitamin B12
+133.3%
Equal in Vitamin B2 - 0.135
Contains
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Vitamin B1
+100%
Contains
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Vitamin B2
+11.1%
Contains
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Vitamin A
+91.7%
Contains
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Vitamin C
+∞%
Contains
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Vitamin B3
+111.7%
Contains
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Vitamin B5
+69.5%
Contains
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Vitamin B6
+181.3%
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Folate
+100%
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Vitamin B12
+133.3%
Equal in Vitamin B2 - 0.135
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
Contains
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Other
+50%
Equal in Protein - 22.1
Equal in Fats - 12.35
Equal in Water - 64.75
Contains
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Other
+50%
Equal in Protein - 22.1
Equal in Fats - 12.35
Equal in Water - 64.75
Fat Type Comparison
Fat type breakdown side-by-side comparison
Contains
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Saturated Fat
-46.7%
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Monounsaturated Fat
+26.1%
Contains
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Polyunsaturated fat
+212.3%
Contains
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Saturated Fat
-46.7%
Contains
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Monounsaturated Fat
+26.1%
Contains
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Polyunsaturated fat
+212.3%
Comparison summary table
Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
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| Lower in Sodium |
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| Lower in Cholesterol |
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| Lower in Saturated Fat |
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| Rich in vitamins |
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| Lower in Sugar |
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| Lower in price |
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| Rich in minerals |
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| Lower in Glycemic Index | Equal | ||
All nutrients comparison - raw data values
| Nutrient | |
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Opinion |
| Protein | 23.69g | 22.1g |
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| Fats | 12.14g | 12.35g |
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| Calories | 211kcal | 206kcal |
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| Calcium | 43mg | 15mg |
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| Iron | 0.67mg | 0.34mg |
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| Magnesium | 31mg | 30mg |
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| Phosphorus | 341mg | 252mg |
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| Potassium | 636mg | 384mg |
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| Sodium | 76mg | 61mg |
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| Zinc | 0.69mg | 0.43mg |
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| Copper | 0.078mg | 0.049mg |
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| Manganese | 0.025mg | 0.016mg |
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| Selenium | 46.8µg | 41.4µg |
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| Vitamin A | 120IU | 230IU |
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| Vitamin A RAE | 36µg | 69µg |
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| Vitamin E | 1.14mg |
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| Vitamin D | 526IU |
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| Vitamin D | 13.1µg |
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| Vitamin C | 0mg | 3.7mg |
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| Vitamin B1 | 0.68mg | 0.34mg |
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| Vitamin B2 | 0.15mg | 0.135mg |
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| Vitamin B3 | 3.8mg | 8.045mg |
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| Vitamin B5 | 0.87mg | 1.475mg |
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| Vitamin B6 | 0.23mg | 0.647mg |
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| Folate | 17µg | 34µg |
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| Vitamin B12 | 1.2µg | 2.8µg |
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| Vitamin K | 0.1µg |
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| Tryptophan | 0.265mg | 0.248mg |
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| Threonine | 1.038mg | 0.969mg |
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| Isoleucine | 1.092mg | 1.018mg |
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| Leucine | 1.925mg | 1.796mg |
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| Lysine | 2.175mg | 2.03mg |
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| Methionine | 0.701mg | 0.654mg |
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| Phenylalanine | 0.925mg | 0.863mg |
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| Valine | 1.22mg | 1.139mg |
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| Histidine | 0.697mg | 0.651mg |
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| Cholesterol | 64mg | 63mg |
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| Saturated Fat | 4.499g | 2.397g |
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| Omega-3 - DHA | 0.504g | 1.457g |
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| Omega-3 - EPA | 0.224g | 0.69g |
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| Omega-3 - DPA | 0.259g | 0.17g |
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| Monounsaturated Fat | 3.315g | 4.181g |
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| Polyunsaturated fat | 1.458g | 4.553g |
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Which food is preferable for your diet?
is better in case of low diet
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| Low Fats diet |
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| Low Carbs diet | Equal | |
| Low Calories diet |
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| 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%
110%
Minerals Daily Need Coverage Score
58%
44%
Comparison summary
Which food contains less Sodium?
Salmon contains less Sodium (difference - 15mg)
Which food is lower in Cholesterol?
Salmon is lower in Cholesterol (difference - 1mg)
Which food is lower in Saturated Fat?
Salmon is lower in Saturated Fat (difference - 2.102g)
Which food is richer in vitamins?
Salmon is relatively richer in vitamins
Which food is lower in Sugar?
Pompano is lower in Sugar (difference - 0g)
Which food is cheaper?
Pompano is cheaper (difference - $13)
Which food is richer in minerals?
Pompano is relatively richer in minerals
Which food is lower in glycemic index?
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The foods have equal glycemic indexes (0)