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Pompano vs. Sardine — In-Depth Nutrition Comparison

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What are the differences between pompano and sardine?

  • Pompano is higher in vitamin B1; however, sardine is richer in vitamin B12, calcium, iron, phosphorus, copper, and selenium.
  • Sardine's daily need coverage for vitamin B12 is 323% more.
  • Sardine contains 9 times less vitamin B1 than pompano. Pompano contains 0.68mg of vitamin B1, while sardine contains 0.08mg.
  • Sardine has less saturated fat.

We used Fish, pompano, florida, cooked, dry heat and Fish, sardine, Atlantic, canned in oil, drained solids with bone types in this article.

Infographic

Pompano vs Sardine 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.
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 22% 13% 56% 25% 26% 19% 146% 9.9% 3.3% 255%
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 28% 115% 35% 110% 62% 36% 210% 40% 14% 287%
Contains more PotassiumPotassium +60.2%
Contains less SodiumSodium -75.2%
Contains more MagnesiumMagnesium +25.8%
Contains more CalciumCalcium +788.4%
Contains more IronIron +335.8%
Contains more CopperCopper +138.5%
Contains more ZincZinc +89.9%
Contains more PhosphorusPhosphorus +43.7%
Contains more ManganeseManganese +332%
Contains more SeleniumSelenium +12.6%

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.
Vitamin C Vit. C Vitamin A Vit. A Vitamin E Vit. E Vitamin D Vit. D Vitamin B1 Vit. B1 Vitamin B2 Vit. B2 Vitamin B3 Vit. B3 Vitamin B5 Vit. B5 Vitamin B6 Vit. B6 Vitamin B12 Vit. B12 Vitamin K Vit. K Folate Folate Choline Choline 0% 12% 0% 0% 170% 35% 71% 52% 53% 150% 0% 13% 0%
Vitamin C Vit. C Vitamin A Vit. A Vitamin E Vit. E Vitamin D Vit. D Vitamin B1 Vit. B1 Vitamin B2 Vit. B2 Vitamin B3 Vit. B3 Vitamin B5 Vit. B5 Vitamin B6 Vit. B6 Vitamin B12 Vit. B12 Vitamin K Vit. K Folate Folate Choline Choline 0% 11% 41% 72% 20% 52% 98% 39% 39% 1118% 6.5% 7.5% 41%
Contains more Vitamin AVitamin A +12.5%
Contains more Vitamin B1Vitamin B1 +750%
Contains more Vitamin B5Vitamin B5 +35.5%
Contains more Vitamin B6Vitamin B6 +37.7%
Contains more FolateFolate +70%
Contains more Vitamin B2Vitamin B2 +51.3%
Contains more Vitamin B3Vitamin B3 +38%
Contains more Vitamin B12Vitamin B12 +645%
~equal in Vitamin C ~0mg

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
24% 12% 63%
Protein: 23.69 g
Fats: 12.14 g
Carbs: 0 g
Water: 62.97 g
Other: 1.2 g
25% 11% 60% 4%
Protein: 24.62 g
Fats: 11.45 g
Carbs: 0 g
Water: 59.61 g
Other: 4.32 g
Contains more OtherOther +260%
~equal in Protein ~24.62g
~equal in Fats ~11.45g
~equal in Carbs ~0g
~equal in Water ~59.61g

Fat Type Comparison

Fat type breakdown side-by-side comparison
49% 36% 16%
Saturated fat: Sat. Fat 4.499 g
Monounsaturated fat: Mono. Fat 3.315 g
Polyunsaturated fat: Poly. Fat 1.458 g
14% 37% 49%
Saturated fat: Sat. Fat 1.528 g
Monounsaturated fat: Mono. Fat 3.869 g
Polyunsaturated fat: Poly. Fat 5.148 g
Contains less Sat. FatSaturated fat -66%
Contains more Mono. FatMonounsaturated fat +16.7%
Contains more Poly. FatPolyunsaturated fat +253.1%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Pompano Sardine DV% diff.
Vitamin B12 1.2µg 8.94µg 323%
Vitamin B1 0.68mg 0.08mg 50%
Calcium 43mg 382mg 34%
Iron 0.67mg 2.92mg 28%
Cholesterol 64mg 142mg 26%
Polyunsaturated fat 1.458g 5.148g 25%
Vitamin D 193IU 24%
Vitamin D 4.8µg 24%
Phosphorus 341mg 490mg 21%
Saturated fat 4.499g 1.528g 14%
Choline 75mg 14%
Vitamin E 2.04mg 14%
Copper 0.078mg 0.186mg 12%
Selenium 46.8µg 52.7µg 11%
Sodium 76mg 307mg 10%
Vitamin B3 3.8mg 5.245mg 9%
Potassium 636mg 397mg 7%
Zinc 0.69mg 1.31mg 6%
Vitamin B2 0.15mg 0.227mg 6%
Vitamin B6 0.23mg 0.167mg 5%
Vitamin B5 0.87mg 0.642mg 5%
Manganese 0.025mg 0.108mg 4%
Protein 23.69g 24.62g 2%
Magnesium 31mg 39mg 2%
Vitamin K 2.6µg 2%
Folate 17µg 10µg 2%
Monounsaturated fat 3.315g 3.869g 1%
Fats 12.14g 11.45g 1%
Calories 211kcal 208kcal 0%
Vitamin A 36µg 32µg 0%
Tryptophan 0.265mg 0.276mg 0%
Threonine 1.038mg 1.079mg 0%
Isoleucine 1.092mg 1.134mg 0%
Leucine 1.925mg 2.001mg 0%
Lysine 2.175mg 2.26mg 0%
Methionine 0.701mg 0.729mg 0%
Phenylalanine 0.925mg 0.961mg 0%
Valine 1.22mg 1.268mg 0%
Histidine 0.697mg 0.725mg 0%
Omega-3 - EPA 0.224g 0.473g N/A
Omega-3 - DHA 0.504g 0.509g N/A
Omega-3 - DPA 0.259g 0g N/A

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Pompano Sardine
Low Calories diet ok
Low Fats diet ok
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
43%
Pompano
119%
Sardine
Minerals Daily Need Coverage Score
58%
Pompano
94%
Sardine

Comparison summary

Which food is richer in minerals?
Sardine
Sardine is relatively richer in minerals
Which food is lower in Saturated fat?
Sardine
Sardine is lower in Saturated fat (difference - 2.971g)
Which food is lower in Cholesterol?
Pompano
Pompano is lower in Cholesterol (difference - 78mg)
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 - 231mg)
Which food is cheaper?
Pompano
Pompano is cheaper (difference - $7)
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. Sardine - https://fdc.nal.usda.gov/fdc-app.html#/food-details/175139/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.