Pompano vs. Rainbow trout — In-Depth Nutrition Comparison
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How are Pompano and Rainbow trout different?
- Pompano is higher in Vitamin B1, Selenium, Phosphorus, and Potassium, however, Rainbow trout is richer in Vitamin B12, Vitamin B5, Vitamin B3, Vitamin B6, and Vitamin A RAE.
- Daily need coverage for Vitamin B12 from Rainbow trout is 129% higher.
- Pompano contains 6 times more Vitamin B1 than Rainbow trout. While Pompano contains 0.68mg of Vitamin B1, Rainbow trout contains only 0.12mg.
- Rainbow trout has less Saturated Fat.
Fish, pompano, florida, cooked, dry heat and Fish, trout, rainbow, farmed, raw are the varieties used in this article.
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
+72%
Contains
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Iron
+116.1%
Contains
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Magnesium
+24%
Contains
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Phosphorus
+50.9%
Contains
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Potassium
+68.7%
Contains
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Zinc
+53.3%
Contains
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Copper
+69.6%
Contains
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Manganese
+127.3%
Contains
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Selenium
+98.3%
Contains
less
Sodium
-32.9%
Contains
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Calcium
+72%
Contains
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Iron
+116.1%
Contains
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Magnesium
+24%
Contains
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Phosphorus
+50.9%
Contains
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Potassium
+68.7%
Contains
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Zinc
+53.3%
Contains
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Copper
+69.6%
Contains
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Manganese
+127.3%
Contains
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Selenium
+98.3%
Contains
less
Sodium
-32.9%
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
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Vitamin B1
+466.7%
Contains
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Vitamin B2
+66.7%
Contains
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Folate
+54.5%
Contains
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Vitamin A
+133.3%
Contains
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Vitamin C
+∞%
Contains
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Vitamin B3
+46.5%
Contains
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Vitamin B5
+91.6%
Contains
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Vitamin B6
+47.8%
Contains
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Vitamin B12
+258.3%
Contains
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Vitamin B1
+466.7%
Contains
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Vitamin B2
+66.7%
Contains
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Folate
+54.5%
Contains
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Vitamin A
+133.3%
Contains
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Vitamin C
+∞%
Contains
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Vitamin B3
+46.5%
Contains
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Vitamin B5
+91.6%
Contains
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Vitamin B6
+47.8%
Contains
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Vitamin B12
+258.3%
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
Contains
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Protein
+18.8%
Contains
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Fats
+96.4%
Contains
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Other
+1400%
Contains
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Water
+17.2%
Protein:
23.69 g
Fats:
12.14 g
Carbs:
0 g
Water:
62.97 g
Other:
1.2 g
Protein:
19.94 g
Fats:
6.18 g
Carbs:
0 g
Water:
73.8 g
Other:
0.08 g
Contains
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Protein
+18.8%
Contains
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Fats
+96.4%
Contains
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Other
+1400%
Contains
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Water
+17.2%
Fat Type Comparison
Fat type breakdown side-by-side comparison
Contains
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Monounsaturated Fat
+67.5%
Contains
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Saturated Fat
-69.3%
Equal in Polyunsaturated fat - 1.507
Saturated Fat:
4.499 g
Monounsaturated Fat:
3.315 g
Polyunsaturated fat:
1.458 g
Saturated Fat:
1.383 g
Monounsaturated Fat:
1.979 g
Polyunsaturated fat:
1.507 g
Contains
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Monounsaturated Fat
+67.5%
Contains
less
Saturated Fat
-69.3%
Equal in Polyunsaturated fat - 1.507
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 | |
|
Opinion |
| Protein | 23.69g | 19.94g |
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| Fats | 12.14g | 6.18g |
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| Calories | 211kcal | 141kcal |
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| Calcium | 43mg | 25mg |
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| Iron | 0.67mg | 0.31mg |
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| Magnesium | 31mg | 25mg |
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| Phosphorus | 341mg | 226mg |
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| Potassium | 636mg | 377mg |
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| Sodium | 76mg | 51mg |
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| Zinc | 0.69mg | 0.45mg |
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| Copper | 0.078mg | 0.046mg |
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| Manganese | 0.025mg | 0.011mg |
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| Selenium | 46.8µg | 23.6µg |
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| Vitamin A | 120IU | 280IU |
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| Vitamin A RAE | 36µg | 84µg |
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| Vitamin E | 2.34mg |
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| Vitamin D | 635IU |
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| Vitamin D | 15.9µg |
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| Vitamin C | 0mg | 2.9mg |
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| Vitamin B1 | 0.68mg | 0.12mg |
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| Vitamin B2 | 0.15mg | 0.09mg |
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| Vitamin B3 | 3.8mg | 5.567mg |
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| Vitamin B5 | 0.87mg | 1.667mg |
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| Vitamin B6 | 0.23mg | 0.34mg |
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| Folate | 17µg | 11µg |
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| Vitamin B12 | 1.2µg | 4.3µg |
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| Vitamin K | 0.1µg |
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| Tryptophan | 0.265mg | 0.234mg |
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| Threonine | 1.038mg | 0.915mg |
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| Isoleucine | 1.092mg | 0.962mg |
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| Leucine | 1.925mg | 1.696mg |
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| Lysine | 2.175mg | 1.916mg |
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| Methionine | 0.701mg | 0.618mg |
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| Phenylalanine | 0.925mg | 0.815mg |
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| Valine | 1.22mg | 1.075mg |
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| Histidine | 0.697mg | 0.614mg |
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| Cholesterol | 64mg | 59mg |
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| Trans Fat | 0.047g |
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| Saturated Fat | 4.499g | 1.383g |
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| Omega-3 - DHA | 0.504g | 0.516g |
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| Omega-3 - EPA | 0.224g | 0.217g |
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| Omega-3 - DPA | 0.259g | 0.091g |
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| Monounsaturated Fat | 3.315g | 1.979g |
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| Polyunsaturated fat | 1.458g | 1.507g |
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| Omega-6 - Eicosadienoic acid | 0.04g |
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| Omega-6 - Linoleic acid | 0.466g |
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| Omega-6 - Gamma-linoleic acid | 0.008g |
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| Omega-3 - ALA | 0.059g |
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| Omega-3 - Eicosatrienoic acid | 0.007g |
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| Omega-6 - Dihomo-gamma-linoleic acid | 0.02g |
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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 | |
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%
119%
Minerals Daily Need Coverage Score
58%
33%
Comparison summary
Which food contains less Sodium?
Rainbow trout contains less Sodium (difference - 25mg)
Which food is lower in Cholesterol?
Rainbow trout is lower in Cholesterol (difference - 5mg)
Which food is lower in Saturated Fat?
Rainbow trout is lower in Saturated Fat (difference - 3.116g)
Which food is richer in vitamins?
Rainbow trout 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 - $7)
Which food is richer in minerals?
Pompano is relatively richer in minerals
Which food is lower in glycemic index?
?
The foods have equal glycemic indexes (0)