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Pompano vs. Cod liver oil — In-Depth Nutrition Comparison

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How are pompano and cod liver oil different?

  • Pompano has more selenium, vitamin B12, phosphorus, vitamin B3, potassium, vitamin B6, and vitamin B5; however, cod liver oil is richer in vitamin A.
  • Cod liver oil covers your daily need for vitamin A, 3329% more than pompano.
  • Pompano contains less saturated fat.

Fish, pompano, florida, cooked, dry heat and Fish oil, cod liver types were used in this article.

Infographic

Pompano vs Cod liver oil 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.
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 0% 0% 0% 0% 0% 0% 0% 0% 0% 0%
Contains more MagnesiumMagnesium +∞%
Contains more CalciumCalcium +∞%
Contains more PotassiumPotassium +∞%
Contains more IronIron +∞%
Contains more CopperCopper +∞%
Contains more ZincZinc +∞%
Contains more PhosphorusPhosphorus +∞%
Contains more ManganeseManganese +∞%
Contains more SeleniumSelenium +∞%
Contains less SodiumSodium -100%

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% 10000% 0% 3750% 0% 0% 0% 0% 0% 0% 0% 0% 0%
Contains more Vitamin B1Vitamin B1 +∞%
Contains more Vitamin B2Vitamin B2 +∞%
Contains more Vitamin B3Vitamin B3 +∞%
Contains more Vitamin B5Vitamin B5 +∞%
Contains more Vitamin B6Vitamin B6 +∞%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more FolateFolate +∞%
Contains more Vitamin AVitamin A +83233.3%
~equal in Vitamin C ~0mg
~equal in Vitamin E ~mg
~equal in Vitamin K ~µg
~equal in Choline ~mg

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
100%
Protein: 0 g
Fats: 100 g
Carbs: 0 g
Water: 0 g
Other: 0 g
Contains more ProteinProtein +∞%
Contains more WaterWater +∞%
Contains more OtherOther +∞%
Contains more FatsFats +723.7%
~equal in Carbs ~0g

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
25% 51% 25%
Saturated fat: Sat. Fat 22.608 g
Monounsaturated fat: Mono. Fat 46.711 g
Polyunsaturated fat: Poly. Fat 22.541 g
Contains less Sat. FatSaturated fat -80.1%
Contains more Mono. FatMonounsaturated fat +1309.1%
Contains more Poly. FatPolyunsaturated fat +1446%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Pompano Cod liver oil DV% diff.
Vitamin A 36µg 30000µg 3329%
Vitamin D 250µg 1250%
Vitamin D 10000IU 1250%
Cholesterol 64mg 570mg 169%
Polyunsaturated fat 1.458g 22.541g 141%
Fats 12.14g 100g 135%
Monounsaturated fat 3.315g 46.711g 108%
Selenium 46.8µg 0µg 85%
Saturated fat 4.499g 22.608g 82%
Vitamin B1 0.68mg 57%
Vitamin B12 1.2µg 0µg 50%
Phosphorus 341mg 0mg 49%
Protein 23.69g 0g 47%
Calories 211kcal 902kcal 35%
Vitamin B3 3.8mg 0mg 24%
Potassium 636mg 0mg 19%
Vitamin B6 0.23mg 0mg 18%
Vitamin B5 0.87mg 0mg 17%
Vitamin B2 0.15mg 0mg 12%
Copper 0.078mg 0mg 9%
Iron 0.67mg 0mg 8%
Magnesium 31mg 0mg 7%
Zinc 0.69mg 0mg 6%
Folate 17µg 0µg 4%
Calcium 43mg 0mg 4%
Sodium 76mg 0mg 3%
Manganese 0.025mg 0mg 1%
Tryptophan 0.265mg 0%
Threonine 1.038mg 0%
Isoleucine 1.092mg 0%
Leucine 1.925mg 0%
Lysine 2.175mg 0%
Methionine 0.701mg 0%
Phenylalanine 0.925mg 0%
Valine 1.22mg 0%
Histidine 0.697mg 0%
Omega-3 - EPA 0.224g 6.898g N/A
Omega-3 - DHA 0.504g 10.968g N/A
Omega-3 - DPA 0.259g 0.935g N/A

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Pompano Cod liver oil
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
1058%
Cod liver oil
Minerals Daily Need Coverage Score
58%
Pompano
0%
Cod liver oil

Comparison summary

Which food is lower in Cholesterol?
Pompano
Pompano is lower in Cholesterol (difference - 506mg)
Which food is lower in Saturated fat?
Pompano
Pompano is lower in Saturated fat (difference - 18.109g)
Which food is cheaper?
Pompano
Pompano is cheaper (difference - $5)
Which food is richer in minerals?
Pompano
Pompano is relatively richer in minerals
Which food is richer in vitamins?
Pompano
Pompano is relatively richer in vitamins
Which food contains less Sodium?
Cod liver oil
Cod liver oil contains less Sodium (difference - 76mg)
Which food contains less Sugar?
?
The foods are relatively equal in Sugar ( g)
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. Cod liver oil - https://fdc.nal.usda.gov/fdc-app.html#/food-details/173577/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.