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 of 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
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Calcium
+72%
Contains
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Iron
+191.3%
Contains
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Magnesium
+40.9%
Contains
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Phosphorus
+10.4%
Contains
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Potassium
+222.8%
Contains
less
Sodium
-79.1%
Contains
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Zinc
+76.9%
Contains
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Copper
+239.1%
Contains
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Manganese
+47.1%
Contains
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Selenium
+43.6%
Equal in Phosphorus - 309
Contains
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Calcium
+72%
Contains
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Iron
+191.3%
Contains
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Magnesium
+40.9%
Contains
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Phosphorus
+10.4%
Contains
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Potassium
+222.8%
Contains
less
Sodium
-79.1%
Contains
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Zinc
+76.9%
Contains
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Copper
+239.1%
Contains
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Manganese
+47.1%
Contains
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Selenium
+43.6%
Equal in Phosphorus - 309
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 A
+224.3%
Contains
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Vitamin B1
+2515.4%
Contains
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Vitamin B2
+500%
Contains
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Vitamin B3
+197.3%
Contains
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Vitamin B5
+283.3%
Contains
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Vitamin B6
+100%
Contains
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Folate
+183.3%
Equal in Vitamin B12 - 1.31
Contains
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Vitamin A
+224.3%
Contains
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Vitamin B1
+2515.4%
Contains
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Vitamin B2
+500%
Contains
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Vitamin B3
+197.3%
Contains
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Vitamin B5
+283.3%
Contains
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Vitamin B6
+100%
Contains
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Folate
+183.3%
Equal in Vitamin B12 - 1.31
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
Contains
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Protein
+55.4%
Contains
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Fats
+412.2%
Contains
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Water
+28.8%
Equal in Other - 1.28
Contains
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Protein
+55.4%
Contains
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Fats
+412.2%
Contains
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Water
+28.8%
Equal in Other - 1.28
Fat Type Comparison
Fat type breakdown side-by-side comparison
Contains
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Monounsaturated Fat
+404.6%
Contains
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Polyunsaturated fat
+217.6%
Contains
less
Saturated Fat
-88%
Contains
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Monounsaturated Fat
+404.6%
Contains
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Polyunsaturated fat
+217.6%
Contains
less
Saturated Fat
-88%
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 Sugar |
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| Lower in Sodium |
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| Rich in minerals |
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| Lower in Cholesterol |
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| Lower in Saturated Fat |
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| Lower in Glycemic Index | Equal | ||
| Lower in price | Equal | ||
| Rich in vitamins | Equal | ||
All nutrients comparison - raw data values
| Nutrient | |
|
Opinion |
| Protein | 23.69g | 15.24g |
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| Fats | 12.14g | 2.37g |
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| Calories | 211kcal | 86kcal |
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| Calcium | 43mg | 25mg |
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| Iron | 0.67mg | 0.23mg |
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| Magnesium | 31mg | 22mg |
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| Phosphorus | 341mg | 309mg |
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| Potassium | 636mg | 197mg |
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| Sodium | 76mg | 363mg |
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| Zinc | 0.69mg | 0.39mg |
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| Copper | 0.078mg | 0.023mg |
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| Manganese | 0.025mg | 0.017mg |
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| Selenium | 46.8µg | 32.6µg |
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| Vitamin A | 120IU | 37IU |
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| Vitamin A RAE | 36µg | 12µg |
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| Vitamin E | 0.77mg |
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| Vitamin D | 139IU |
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| Vitamin D | 3.5µg |
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| Vitamin B1 | 0.68mg | 0.026mg |
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| Vitamin B2 | 0.15mg | 0.025mg |
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| Vitamin B3 | 3.8mg | 1.278mg |
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| Vitamin B5 | 0.87mg | 0.227mg |
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| Vitamin B6 | 0.23mg | 0.115mg |
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| Folate | 17µg | 6µg |
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| Vitamin B12 | 1.2µg | 1.31µg |
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| Vitamin K | 0.1µg |
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| Tryptophan | 0.265mg | 0.197mg |
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| Threonine | 1.038mg | 0.719mg |
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| Isoleucine | 1.092mg | 0.754mg |
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| Leucine | 1.925mg | 1.335mg |
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| Lysine | 2.175mg | 1.561mg |
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| Methionine | 0.701mg | 0.56mg |
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| Phenylalanine | 0.925mg | 0.624mg |
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| Valine | 1.22mg | 0.8mg |
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| Histidine | 0.697mg | 0.374mg |
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| Cholesterol | 64mg | 56mg |
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| Trans Fat | 0.014g |
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| Saturated Fat | 4.499g | 0.542g |
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| Omega-3 - DHA | 0.504g | 0.132g |
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| Omega-3 - EPA | 0.224g | 0.168g |
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| Omega-3 - DPA | 0.259g | 0.034g |
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| Monounsaturated Fat | 3.315g | 0.657g |
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| Polyunsaturated fat | 1.458g | 0.459g |
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| Omega-6 - Eicosadienoic acid | 0.006g |
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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 | |
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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
46%
31%
Minerals Daily Need Coverage Score
58%
43%
Comparison summary
Which food is lower in Sugar?
Pompano is lower in Sugar (difference - 0g)
Which food contains less Sodium?
Pompano contains less Sodium (difference - 287mg)
Which food is richer in minerals?
Pompano is relatively richer in minerals
Which food is lower in Cholesterol?
Flatfish is lower in Cholesterol (difference - 8mg)
Which food is lower in Saturated Fat?
Flatfish is lower in Saturated Fat (difference - 3.957g)
Which food is lower in glycemic index?
?
The foods have equal glycemic indexes (0)
Which food is cheaper?
?
The foods are relatively equal in price ($)
Which food is richer in vitamins?
?
It cannot be stated which food is richer in vitamins. See the charts below for detailed information. See the charts below for detailed information. See the charts below for detailed information.