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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 RAE.
  • Cod liver oil covers your daily need of Vitamin A RAE 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.
Contains more Calcium +∞%
Contains more Iron +∞%
Contains more Magnesium +∞%
Contains more Phosphorus +∞%
Contains more Potassium +∞%
Contains more Zinc +∞%
Contains more Copper +∞%
Contains more Manganese +∞%
Contains more Selenium +∞%
Contains less Sodium -100%
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 0% 0% 0% 0% 0% 0% 0% 0% 0% 0%
Contains more Calcium +∞%
Contains more Iron +∞%
Contains more Magnesium +∞%
Contains more Phosphorus +∞%
Contains more Potassium +∞%
Contains more Zinc +∞%
Contains more Copper +∞%
Contains more Manganese +∞%
Contains more Selenium +∞%
Contains less Sodium -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.
:
Contains more Vitamin B2 +∞%
Contains more Vitamin B3 +∞%
Contains more Vitamin B5 +∞%
Contains more Vitamin B6 +∞%
Contains more Folate +∞%
Contains more Vitamin B12 +∞%
Contains more Vitamin A +83233.3%
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 6000% 0% 7500% 0% 0% 0% 0% 0% 0% 0% 0% 0% 0%
Contains more Vitamin B2 +∞%
Contains more Vitamin B3 +∞%
Contains more Vitamin B5 +∞%
Contains more Vitamin B6 +∞%
Contains more Folate +∞%
Contains more Vitamin B12 +∞%
Contains more Vitamin A +83233.3%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Contains more Protein +∞%
Contains more Water +∞%
Contains more Other +∞%
Contains more Fats +723.7%
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 Protein +∞%
Contains more Water +∞%
Contains more Other +∞%
Contains more Fats +723.7%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Contains less Saturated Fat -80.1%
Contains more Monounsaturated Fat +1309.1%
Contains more Polyunsaturated fat +1446%
49% 36% 16%
Saturated Fat: 4.499 g
Monounsaturated Fat: 3.315 g
Polyunsaturated fat: 1.458 g
25% 51% 25%
Saturated Fat: 22.608 g
Monounsaturated Fat: 46.711 g
Polyunsaturated fat: 22.541 g
Contains less Saturated Fat -80.1%
Contains more Monounsaturated Fat +1309.1%
Contains more Polyunsaturated 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 Opinion
Protein 23.69g 0g Pompano
Fats 12.14g 100g Cod liver oil
Calories 211kcal 902kcal Cod liver oil
Calcium 43mg 0mg Pompano
Iron 0.67mg 0mg Pompano
Magnesium 31mg 0mg Pompano
Phosphorus 341mg 0mg Pompano
Potassium 636mg 0mg Pompano
Sodium 76mg 0mg Cod liver oil
Zinc 0.69mg 0mg Pompano
Copper 0.078mg 0mg Pompano
Manganese 0.025mg 0mg Pompano
Selenium 46.8µg 0µg Pompano
Vitamin A 120IU 100000IU Cod liver oil
Vitamin A RAE 36µg 30000µg Cod liver oil
Vitamin D 10000IU Cod liver oil
Vitamin D 250µg Cod liver oil
Vitamin B1 0.68mg Pompano
Vitamin B2 0.15mg 0mg Pompano
Vitamin B3 3.8mg 0mg Pompano
Vitamin B5 0.87mg 0mg Pompano
Vitamin B6 0.23mg 0mg Pompano
Folate 17µg 0µg Pompano
Vitamin B12 1.2µg 0µg Pompano
Tryptophan 0.265mg Pompano
Threonine 1.038mg Pompano
Isoleucine 1.092mg Pompano
Leucine 1.925mg Pompano
Lysine 2.175mg Pompano
Methionine 0.701mg Pompano
Phenylalanine 0.925mg Pompano
Valine 1.22mg Pompano
Histidine 0.697mg Pompano
Cholesterol 64mg 570mg Pompano
Saturated Fat 4.499g 22.608g Pompano
Omega-3 - DHA 0.504g 10.968g Cod liver oil
Omega-3 - EPA 0.224g 6.898g Cod liver oil
Omega-3 - DPA 0.259g 0.935g Cod liver oil
Monounsaturated Fat 3.315g 46.711g Cod liver oil
Polyunsaturated fat 1.458g 22.541g Cod liver oil

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Pompano Cod liver oil
Low Fats diet ok
Low Carbs diet Equal
Low Calories diet ok
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%
Pompano
1038%
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.