Pompano vs. Flatfish — In-Depth Nutrition Comparison
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How are pompano and flatfish different?
- Flatfish contains less vitamin B1, selenium, vitamin B3, potassium, vitamin B5, vitamin B2, vitamin B6, and copper than pompano.
- Pompano covers your daily need for vitamin B1, 55% more than flatfish.
- Pompano has 8 times more saturated fat than flatfish. Pompano has 4.499g of saturated fat, while flatfish has 0.542g.
Fish, pompano, florida, cooked, dry heat and Fish, flatfish (flounder and sole species), cooked, dry heat types were used in this article.
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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 more MagnesiumMagnesium | +40.9% |
| Contains more CalciumCalcium | +72% |
| Contains more PotassiumPotassium | +222.8% |
| Contains more IronIron | +191.3% |
| Contains more CopperCopper | +239.1% |
| Contains more ZincZinc | +76.9% |
| Contains less SodiumSodium | -79.1% |
| Contains more ManganeseManganese | +47.1% |
| Contains more SeleniumSelenium | +43.6% |
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.
| Contains more Vitamin AVitamin A | +200% |
| Contains more Vitamin B1Vitamin B1 | +2515.4% |
| Contains more Vitamin B2Vitamin B2 | +500% |
| Contains more Vitamin B3Vitamin B3 | +197.3% |
| Contains more Vitamin B5Vitamin B5 | +283.3% |
| Contains more Vitamin B6Vitamin B6 | +100% |
| Contains more FolateFolate | +183.3% |
All nutrients comparison - raw data values
| Nutrient |  |
 |
DV% diff. |
| Vitamin B1 | 0.68mg | 0.026mg | 55% |
| Selenium | 46.8µg | 32.6µg | 26% |
| Saturated fat | 4.499g | 0.542g | 18% |
| Vitamin D | 3.5µg | 18% | |
| Vitamin D | 139IU | 17% | |
| Protein | 23.69g | 15.24g | 17% |
| Vitamin B3 | 3.8mg | 1.278mg | 16% |
| Fats | 12.14g | 2.37g | 15% |
| Choline | 79.9mg | 15% | |
| Potassium | 636mg | 197mg | 13% |
| Vitamin B5 | 0.87mg | 0.227mg | 13% |
| Sodium | 76mg | 363mg | 12% |
| Vitamin B2 | 0.15mg | 0.025mg | 10% |
| Vitamin B6 | 0.23mg | 0.115mg | 9% |
| Polyunsaturated fat | 1.458g | 0.459g | 7% |
| Monounsaturated fat | 3.315g | 0.657g | 7% |
| Calories | 211kcal | 86kcal | 6% |
| Iron | 0.67mg | 0.23mg | 6% |
| Copper | 0.078mg | 0.023mg | 6% |
| Phosphorus | 341mg | 309mg | 5% |
| Vitamin B12 | 1.2µg | 1.31µg | 5% |
| Vitamin E | 0.77mg | 5% | |
| Cholesterol | 64mg | 56mg | 3% |
| Vitamin A | 36µg | 12µg | 3% |
| Zinc | 0.69mg | 0.39mg | 3% |
| Folate | 17µg | 6µg | 3% |
| Calcium | 43mg | 25mg | 2% |
| Magnesium | 31mg | 22mg | 2% |
| Manganese | 0.025mg | 0.017mg | 0% |
| Vitamin K | 0.1µg | 0% | |
| Trans fat | 0.014g | N/A | |
| Tryptophan | 0.265mg | 0.197mg | 0% |
| Threonine | 1.038mg | 0.719mg | 0% |
| Isoleucine | 1.092mg | 0.754mg | 0% |
| Leucine | 1.925mg | 1.335mg | 0% |
| Lysine | 2.175mg | 1.561mg | 0% |
| Methionine | 0.701mg | 0.56mg | 0% |
| Phenylalanine | 0.925mg | 0.624mg | 0% |
| Valine | 1.22mg | 0.8mg | 0% |
| Histidine | 0.697mg | 0.374mg | 0% |
| Omega-3 - EPA | 0.224g | 0.168g | N/A |
| Omega-3 - DHA | 0.504g | 0.132g | N/A |
| Omega-3 - DPA | 0.259g | 0.034g | N/A |
| Omega-6 - Eicosadienoic acid | 0.006g | N/A |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
| Contains more ProteinProtein | +55.4% |
| Contains more FatsFats | +412.2% |
| Contains more WaterWater | +28.8% |
~equal in
Carbs
~0g
~equal in
Other
~1.28g
Fat Type Comparison
Fat type breakdown side-by-side comparison
| Contains more Mono. FatMonounsaturated fat | +404.6% |
| Contains more Poly. FatPolyunsaturated fat | +217.6% |
| Contains less Sat. FatSaturated fat | -88% |
