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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

Pompano vs Rainbow trout 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.
Contains more Calcium +72%
Contains more Iron +116.1%
Contains more Magnesium +24%
Contains more Phosphorus +50.9%
Contains more Potassium +68.7%
Contains more Zinc +53.3%
Contains more Copper +69.6%
Contains more Manganese +127.3%
Contains more Selenium +98.3%
Contains less Sodium -32.9%
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% 12% 18% 97% 34% 7% 13% 16% 2% 129%
Contains more Calcium +72%
Contains more Iron +116.1%
Contains more Magnesium +24%
Contains more Phosphorus +50.9%
Contains more Potassium +68.7%
Contains more Zinc +53.3%
Contains more Copper +69.6%
Contains more Manganese +127.3%
Contains more 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 more Vitamin B1 +466.7%
Contains more Vitamin B2 +66.7%
Contains more Folate +54.5%
Contains more Vitamin A +133.3%
Contains more Vitamin C +∞%
Contains more Vitamin B3 +46.5%
Contains more Vitamin B5 +91.6%
Contains more Vitamin B6 +47.8%
Contains more Vitamin B12 +258.3%
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 17% 47% 477% 10% 30% 21% 105% 101% 79% 9% 538% 36% 1%
Contains more Vitamin B1 +466.7%
Contains more Vitamin B2 +66.7%
Contains more Folate +54.5%
Contains more Vitamin A +133.3%
Contains more Vitamin C +∞%
Contains more Vitamin B3 +46.5%
Contains more Vitamin B5 +91.6%
Contains more Vitamin B6 +47.8%
Contains more Vitamin B12 +258.3%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Contains more Protein +18.8%
Contains more Fats +96.4%
Contains more Other +1400%
Contains more Water +17.2%
24% 12% 63%
Protein: 23.69 g
Fats: 12.14 g
Carbs: 0 g
Water: 62.97 g
Other: 1.2 g
20% 6% 74%
Protein: 19.94 g
Fats: 6.18 g
Carbs: 0 g
Water: 73.8 g
Other: 0.08 g
Contains more Protein +18.8%
Contains more Fats +96.4%
Contains more Other +1400%
Contains more Water +17.2%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Contains more Monounsaturated Fat +67.5%
Contains less Saturated Fat -69.3%
Equal in Polyunsaturated fat - 1.507
49% 36% 16%
Saturated Fat: 4.499 g
Monounsaturated Fat: 3.315 g
Polyunsaturated fat: 1.458 g
28% 41% 31%
Saturated Fat: 1.383 g
Monounsaturated Fat: 1.979 g
Polyunsaturated fat: 1.507 g
Contains more 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.
Pompano Rainbow trout
Lower in Sodium ok
Lower in Cholesterol ok
Lower in Saturated Fat ok
Rich in vitamins ok
Lower in Sugar ok
Lower in price ok
Rich in minerals ok
Lower in Glycemic Index Equal

All nutrients comparison - raw data values

Nutrient Pompano Rainbow trout Opinion
Protein 23.69g 19.94g Pompano
Fats 12.14g 6.18g Pompano
Calories 211kcal 141kcal Pompano
Calcium 43mg 25mg Pompano
Iron 0.67mg 0.31mg Pompano
Magnesium 31mg 25mg Pompano
Phosphorus 341mg 226mg Pompano
Potassium 636mg 377mg Pompano
Sodium 76mg 51mg Rainbow trout
Zinc 0.69mg 0.45mg Pompano
Copper 0.078mg 0.046mg Pompano
Manganese 0.025mg 0.011mg Pompano
Selenium 46.8µg 23.6µg Pompano
Vitamin A 120IU 280IU Rainbow trout
Vitamin A RAE 36µg 84µg Rainbow trout
Vitamin E 2.34mg Rainbow trout
Vitamin D 635IU Rainbow trout
Vitamin D 15.9µg Rainbow trout
Vitamin C 0mg 2.9mg Rainbow trout
Vitamin B1 0.68mg 0.12mg Pompano
Vitamin B2 0.15mg 0.09mg Pompano
Vitamin B3 3.8mg 5.567mg Rainbow trout
Vitamin B5 0.87mg 1.667mg Rainbow trout
Vitamin B6 0.23mg 0.34mg Rainbow trout
Folate 17µg 11µg Pompano
Vitamin B12 1.2µg 4.3µg Rainbow trout
Choline 65mg Rainbow trout
Vitamin K 0.1µg Rainbow trout
Tryptophan 0.265mg 0.234mg Pompano
Threonine 1.038mg 0.915mg Pompano
Isoleucine 1.092mg 0.962mg Pompano
Leucine 1.925mg 1.696mg Pompano
Lysine 2.175mg 1.916mg Pompano
Methionine 0.701mg 0.618mg Pompano
Phenylalanine 0.925mg 0.815mg Pompano
Valine 1.22mg 1.075mg Pompano
Histidine 0.697mg 0.614mg Pompano
Cholesterol 64mg 59mg Rainbow trout
Trans Fat 0.047g Pompano
Saturated Fat 4.499g 1.383g Rainbow trout
Omega-3 - DHA 0.504g 0.516g Rainbow trout
Omega-3 - EPA 0.224g 0.217g Pompano
Omega-3 - DPA 0.259g 0.091g Pompano
Monounsaturated Fat 3.315g 1.979g Pompano
Polyunsaturated fat 1.458g 1.507g Rainbow trout
Omega-6 - Eicosadienoic acid 0.04g Rainbow trout
Omega-6 - Linoleic acid 0.466g Rainbow trout
Omega-6 - Gamma-linoleic acid 0.008g Rainbow trout
Omega-3 - ALA 0.059g Rainbow trout
Omega-3 - Eicosatrienoic acid 0.007g Rainbow trout
Omega-6 - Dihomo-gamma-linoleic acid 0.02g Rainbow trout

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Pompano Rainbow trout
Low Fats diet ok
Low Carbs diet Equal
Low Calories diet ok
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
42%
Pompano
113%
Rainbow trout
Minerals Daily Need Coverage Score
58%
Pompano
33%
Rainbow trout

Comparison summary

Which food contains less Sodium?
Rainbow trout
Rainbow trout contains less Sodium (difference - 25mg)
Which food is lower in Cholesterol?
Rainbow trout
Rainbow trout is lower in Cholesterol (difference - 5mg)
Which food is lower in Saturated Fat?
Rainbow trout
Rainbow trout is lower in Saturated Fat (difference - 3.116g)
Which food is richer in vitamins?
Rainbow trout
Rainbow trout is relatively richer in vitamins
Which food is lower in Sugar?
Pompano
Pompano is lower in Sugar (difference - 0g)
Which food is cheaper?
Pompano
Pompano is cheaper (difference - $7)
Which food is richer in minerals?
Pompano
Pompano is relatively richer in minerals
Which food is lower in glycemic index?
?
The foods have equal glycemic indexes (0)

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. Rainbow trout - https://fdc.nal.usda.gov/fdc-app.html#/food-details/173717/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.