Pompano vs. Mackerel — In-Depth Nutrition Comparison
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What are the main differences between Pompano and Mackerel?
- Pompano is richer in Vitamin B1, Phosphorus, and Potassium, while Mackerel is higher in Vitamin B12, Vitamin B2, Vitamin B3, Vitamin B6, Magnesium, Iron, and Selenium.
- Mackerel's daily need coverage for Vitamin B12 is 742% higher.
- Mackerel has 4 times less Vitamin B1 than Pompano. Pompano has 0.68mg of Vitamin B1, while Mackerel has 0.159mg.
We used Fish, pompano, florida, cooked, dry heat and Fish, mackerel, Atlantic, cooked, dry heat types in this comparison.
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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 more CalciumCalcium | +186.7% |
| Contains more PotassiumPotassium | +58.6% |
| Contains more PhosphorusPhosphorus | +22.7% |
| Contains more ManganeseManganese | +25% |
| Contains more MagnesiumMagnesium | +212.9% |
| Contains more IronIron | +134.3% |
| Contains more CopperCopper | +20.5% |
| Contains more ZincZinc | +36.2% |
| Contains more SeleniumSelenium | +10.3% |
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.
| Contains more Vitamin B1Vitamin B1 | +327.7% |
| Contains more FolateFolate | +750% |
| Contains more Vitamin CVitamin C | +∞% |
| Contains more Vitamin AVitamin A | +50% |
| Contains more Vitamin B2Vitamin B2 | +174.7% |
| Contains more Vitamin B3Vitamin B3 | +80.3% |
| Contains more Vitamin B5Vitamin B5 | +13.8% |
| Contains more Vitamin B6Vitamin B6 | +100% |
| Contains more Vitamin B12Vitamin B12 | +1483.3% |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
| Contains more WaterWater | +18.2% |
| Contains more FatsFats | +46.7% |
| Contains more OtherOther | +322.5% |
~equal in
Protein
~23.85g
~equal in
Carbs
~0g
Fat Type Comparison
Fat type breakdown side-by-side comparison
| Contains more Mono. FatMonounsaturated Fat | +111.3% |
| Contains more Poly. FatPolyunsaturated fat | +194.9% |
~equal in
Saturated Fat
~4.176g
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 Cholesterol |
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| Lower in Sodium |
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| Lower in price |
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| Lower in Saturated Fat |
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| Rich in vitamins |
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| Lower in Sugar | Equal | ||
| Lower in Glycemic Index | Equal | ||
| Rich in minerals | Equal | ||
All nutrients comparison - raw data values
| Nutrient | |
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Opinion |
| Calories | 211kcal | 262kcal |
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| Protein | 23.69g | 23.85g |
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| Fats | 12.14g | 17.81g |
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| Vitamin C | 0mg | 0.4mg |
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| Cholesterol | 64mg | 75mg |
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| Magnesium | 31mg | 97mg |
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| Calcium | 43mg | 15mg |
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| Potassium | 636mg | 401mg |
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| Iron | 0.67mg | 1.57mg |
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| Copper | 0.078mg | 0.094mg |
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| Zinc | 0.69mg | 0.94mg |
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| Phosphorus | 341mg | 278mg |
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| Sodium | 76mg | 83mg |
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| Vitamin A | 120IU | 180IU |
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| Vitamin A | 36µg | 54µg |
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| Manganese | 0.025mg | 0.02mg |
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| Selenium | 46.8µg | 51.6µg |
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| Vitamin B1 | 0.68mg | 0.159mg |
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| Vitamin B2 | 0.15mg | 0.412mg |
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| Vitamin B3 | 3.8mg | 6.85mg |
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| Vitamin B5 | 0.87mg | 0.99mg |
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| Vitamin B6 | 0.23mg | 0.46mg |
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| Vitamin B12 | 1.2µg | 19µg |
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| Folate | 17µg | 2µg |
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| Saturated Fat | 4.499g | 4.176g |
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| Monounsaturated Fat | 3.315g | 7.006g |
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| Polyunsaturated fat | 1.458g | 4.3g |
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| Tryptophan | 0.265mg | 0.267mg |
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| Threonine | 1.038mg | 1.045mg |
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| Isoleucine | 1.092mg | 1.099mg |
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| Leucine | 1.925mg | 1.938mg |
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| Lysine | 2.175mg | 2.19mg |
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| Methionine | 0.701mg | 0.706mg |
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| Phenylalanine | 0.925mg | 0.931mg |
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| Valine | 1.22mg | 1.228mg |
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| Histidine | 0.697mg | 0.702mg |
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| Omega-3 - EPA | 0.224g | 0.504g |
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| Omega-3 - DHA | 0.504g | 0.699g |
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| Omega-3 - DPA | 0.259g | 0.106g |
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Which food is preferable for your diet?
is better in case of low diet
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| Low Calories diet |
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| Low Fats diet |
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| Low Carbs diet | Equal | |
| 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%
217%
Minerals Daily Need Coverage Score
58%
64%
Comparison summary
Which food is lower in Cholesterol?
Pompano is lower in Cholesterol (difference - 11mg)
Which food contains less Sodium?
Pompano contains less Sodium (difference - 7mg)
Which food is cheaper?
Pompano is cheaper (difference - $7)
Which food is lower in Saturated Fat?
Mackerel is lower in Saturated Fat (difference - 0.323g)
Which food is richer in vitamins?
Mackerel is relatively richer in vitamins
Which food contains less Sugar?
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The foods are relatively equal in Sugar ( g)
Which food is lower in glycemic index?
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The foods have equal glycemic indexes (0)
Which food is richer in minerals?
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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.