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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.

Infographic

Pompano vs Flatfish infographic
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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.
Pompano
10
:
Contains more Calcium +72%
Contains more Iron +191.3%
Contains more Magnesium +40.9%
Contains more Phosphorus +10.4%
Contains more Potassium +222.8%
Contains less Sodium -79.1%
Contains more Zinc +76.9%
Contains more Copper +239.1%
Contains more Manganese +47.1%
Contains more Selenium +43.6%
Equal in Phosphorus - 309
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% 9% 16% 133% 18% 48% 11% 8% 3% 178%
Contains more Calcium +72%
Contains more Iron +191.3%
Contains more Magnesium +40.9%
Contains more Phosphorus +10.4%
Contains more Potassium +222.8%
Contains less Sodium -79.1%
Contains more Zinc +76.9%
Contains more Copper +239.1%
Contains more Manganese +47.1%
Contains more 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 more Vitamin A +224.3%
Contains more Vitamin B1 +2515.4%
Contains more Vitamin B2 +500%
Contains more Vitamin B3 +197.3%
Contains more Vitamin B5 +283.3%
Contains more Vitamin B6 +100%
Contains more Folate +183.3%
Equal in Vitamin B12 - 1.31
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 3% 16% 105% 0% 7% 6% 24% 14% 27% 5% 164% 44% 1%
Contains more Vitamin A +224.3%
Contains more Vitamin B1 +2515.4%
Contains more Vitamin B2 +500%
Contains more Vitamin B3 +197.3%
Contains more Vitamin B5 +283.3%
Contains more Vitamin B6 +100%
Contains more Folate +183.3%
Equal in Vitamin B12 - 1.31

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Contains more Protein +55.4%
Contains more Fats +412.2%
Contains more Water +28.8%
Equal in Other - 1.28
24% 12% 63%
Protein: 23.69 g
Fats: 12.14 g
Carbs: 0 g
Water: 62.97 g
Other: 1.2 g
15% 2% 81%
Protein: 15.24 g
Fats: 2.37 g
Carbs: 0 g
Water: 81.11 g
Other: 1.28 g
Contains more Protein +55.4%
Contains more Fats +412.2%
Contains more Water +28.8%
Equal in Other - 1.28

Fat Type Comparison

Fat type breakdown side-by-side comparison
Contains more Monounsaturated Fat +404.6%
Contains more Polyunsaturated fat +217.6%
Contains less Saturated Fat -88%
49% 36% 16%
Saturated Fat: 4.499 g
Monounsaturated Fat: 3.315 g
Polyunsaturated fat: 1.458 g
33% 40% 28%
Saturated Fat: 0.542 g
Monounsaturated Fat: 0.657 g
Polyunsaturated fat: 0.459 g
Contains more Monounsaturated Fat +404.6%
Contains more 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.
Pompano Flatfish
Lower in Sugar ok
Lower in Sodium ok
Rich in minerals ok
Lower in Cholesterol ok
Lower in Saturated Fat ok
Lower in Glycemic Index Equal
Lower in price Equal
Rich in vitamins Equal

All nutrients comparison - raw data values

Nutrient Pompano Flatfish Opinion
Protein 23.69g 15.24g Pompano
Fats 12.14g 2.37g Pompano
Calories 211kcal 86kcal Pompano
Calcium 43mg 25mg Pompano
Iron 0.67mg 0.23mg Pompano
Magnesium 31mg 22mg Pompano
Phosphorus 341mg 309mg Pompano
Potassium 636mg 197mg Pompano
Sodium 76mg 363mg Pompano
Zinc 0.69mg 0.39mg Pompano
Copper 0.078mg 0.023mg Pompano
Manganese 0.025mg 0.017mg Pompano
Selenium 46.8µg 32.6µg Pompano
Vitamin A 120IU 37IU Pompano
Vitamin A RAE 36µg 12µg Pompano
Vitamin E 0.77mg Flatfish
Vitamin D 139IU Flatfish
Vitamin D 3.5µg Flatfish
Vitamin B1 0.68mg 0.026mg Pompano
Vitamin B2 0.15mg 0.025mg Pompano
Vitamin B3 3.8mg 1.278mg Pompano
Vitamin B5 0.87mg 0.227mg Pompano
Vitamin B6 0.23mg 0.115mg Pompano
Folate 17µg 6µg Pompano
Vitamin B12 1.2µg 1.31µg Flatfish
Choline 79.9mg Flatfish
Vitamin K 0.1µg Flatfish
Tryptophan 0.265mg 0.197mg Pompano
Threonine 1.038mg 0.719mg Pompano
Isoleucine 1.092mg 0.754mg Pompano
Leucine 1.925mg 1.335mg Pompano
Lysine 2.175mg 1.561mg Pompano
Methionine 0.701mg 0.56mg Pompano
Phenylalanine 0.925mg 0.624mg Pompano
Valine 1.22mg 0.8mg Pompano
Histidine 0.697mg 0.374mg Pompano
Cholesterol 64mg 56mg Flatfish
Trans Fat 0.014g Pompano
Saturated Fat 4.499g 0.542g Flatfish
Omega-3 - DHA 0.504g 0.132g Pompano
Omega-3 - EPA 0.224g 0.168g Pompano
Omega-3 - DPA 0.259g 0.034g Pompano
Monounsaturated Fat 3.315g 0.657g Pompano
Polyunsaturated fat 1.458g 0.459g Pompano
Omega-6 - Eicosadienoic acid 0.006g Flatfish

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Pompano Flatfish
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
32%
Flatfish
Minerals Daily Need Coverage Score
58%
Pompano
43%
Flatfish

Comparison summary

Which food is lower in Sugar?
Pompano
Pompano is lower in Sugar (difference - 0g)
Which food contains less Sodium?
Pompano
Pompano contains less Sodium (difference - 287mg)
Which food is richer in minerals?
Pompano
Pompano is relatively richer in minerals
Which food is lower in Cholesterol?
Flatfish
Flatfish is lower in Cholesterol (difference - 8mg)
Which food is lower in Saturated Fat?
Flatfish
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.

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. Flatfish - https://fdc.nal.usda.gov/fdc-app.html#/food-details/174197/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.