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Pompano vs. Grouper fish — In-Depth Nutrition Comparison

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Differences between Pompano and Grouper fish

  • Pompano has more Vitamin B1, Phosphorus, Vitamin B3, Vitamin B12, and Vitamin B2, while Grouper fish has more Vitamin B6, and Iron.
  • Pompano's daily need coverage for Vitamin B1 is 50% higher.
  • Grouper fish contains 25 times less Vitamin B2 than Pompano. Pompano contains 0.15mg of Vitamin B2, while Grouper fish contains 0.006mg.
  • The amount of Saturated Fat in Grouper fish is lower.

The food types used in this comparison are Fish, pompano, florida, cooked, dry heat and Fish, grouper, mixed species, cooked, dry heat.

Infographic

Pompano vs Grouper fish 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 +104.8%
Contains more Phosphorus +138.5%
Contains more Potassium +33.9%
Contains more Zinc +35.3%
Contains more Copper +73.3%
Contains more Manganese +108.3%
Contains more Iron +70.1%
Contains more Magnesium +19.4%
Contains less Sodium -30.3%
Equal in Selenium - 46.8
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 7% 43% 27% 62% 42% 7% 14% 15% 2% 256%
Contains more Calcium +104.8%
Contains more Phosphorus +138.5%
Contains more Potassium +33.9%
Contains more Zinc +35.3%
Contains more Copper +73.3%
Contains more Manganese +108.3%
Contains more Iron +70.1%
Contains more Magnesium +19.4%
Contains less Sodium -30.3%
Equal in Selenium - 46.8

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 B1 +739.5%
Contains more Vitamin B2 +2400%
Contains more Vitamin B3 +897.4%
Contains more Folate +70%
Contains more Vitamin B12 +73.9%
Contains more Vitamin A +37.5%
Contains more Vitamin B6 +52.2%
Equal in Vitamin B5 - 0.87
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 10% 0% 0% 0% 21% 2% 8% 53% 81% 8% 87% 0% 0%
Contains more Vitamin B1 +739.5%
Contains more Vitamin B2 +2400%
Contains more Vitamin B3 +897.4%
Contains more Folate +70%
Contains more Vitamin B12 +73.9%
Contains more Vitamin A +37.5%
Contains more Vitamin B6 +52.2%
Equal in Vitamin B5 - 0.87

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Contains more Fats +833.8%
Contains more Other +140%
Contains more Water +16.5%
Equal in Protein - 24.84
24% 12% 63%
Protein: 23.69 g
Fats: 12.14 g
Carbs: 0 g
Water: 62.97 g
Other: 1.2 g
25% 73%
Protein: 24.84 g
Fats: 1.3 g
Carbs: 0 g
Water: 73.36 g
Other: 0.5 g
Contains more Fats +833.8%
Contains more Other +140%
Contains more Water +16.5%
Equal in Protein - 24.84

Fat Type Comparison

Fat type breakdown side-by-side comparison
Contains more Monounsaturated Fat +1136.9%
Contains more Polyunsaturated fat +261.8%
Contains less Saturated Fat -93.4%
49% 36% 16%
Saturated Fat: 4.499 g
Monounsaturated Fat: 3.315 g
Polyunsaturated fat: 1.458 g
31% 28% 42%
Saturated Fat: 0.299 g
Monounsaturated Fat: 0.268 g
Polyunsaturated fat: 0.403 g
Contains more Monounsaturated Fat +1136.9%
Contains more Polyunsaturated fat +261.8%
Contains less Saturated Fat -93.4%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Pompano Grouper fish Opinion
Protein 23.69g 24.84g Grouper fish
Fats 12.14g 1.3g Pompano
Calories 211kcal 118kcal Pompano
Calcium 43mg 21mg Pompano
Iron 0.67mg 1.14mg Grouper fish
Magnesium 31mg 37mg Grouper fish
Phosphorus 341mg 143mg Pompano
Potassium 636mg 475mg Pompano
Sodium 76mg 53mg Grouper fish
Zinc 0.69mg 0.51mg Pompano
Copper 0.078mg 0.045mg Pompano
Manganese 0.025mg 0.012mg Pompano
Selenium 46.8µg 46.8µg
Vitamin A 120IU 165IU Grouper fish
Vitamin A RAE 36µg 50µg Grouper fish
Vitamin B1 0.68mg 0.081mg Pompano
Vitamin B2 0.15mg 0.006mg Pompano
Vitamin B3 3.8mg 0.381mg Pompano
Vitamin B5 0.87mg 0.87mg
Vitamin B6 0.23mg 0.35mg Grouper fish
Folate 17µg 10µg Pompano
Vitamin B12 1.2µg 0.69µg Pompano
Tryptophan 0.265mg 0.278mg Grouper fish
Threonine 1.038mg 1.089mg Grouper fish
Isoleucine 1.092mg 1.145mg Grouper fish
Leucine 1.925mg 2.019mg Grouper fish
Lysine 2.175mg 2.282mg Grouper fish
Methionine 0.701mg 0.735mg Grouper fish
Phenylalanine 0.925mg 0.97mg Grouper fish
Valine 1.22mg 1.28mg Grouper fish
Histidine 0.697mg 0.731mg Grouper fish
Cholesterol 64mg 47mg Grouper fish
Saturated Fat 4.499g 0.299g Grouper fish
Omega-3 - DHA 0.504g 0.213g Pompano
Omega-3 - EPA 0.224g 0.035g Pompano
Omega-3 - DPA 0.259g 0.017g Pompano
Monounsaturated Fat 3.315g 0.268g Pompano
Polyunsaturated fat 1.458g 0.403g Pompano

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Pompano Grouper fish
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
20%
Grouper fish
Minerals Daily Need Coverage Score
58%
Pompano
47%
Grouper fish

Comparison summary

Which food is richer in minerals?
Pompano
Pompano is relatively richer in minerals
Which food contains less Sodium?
Grouper fish
Grouper fish contains less Sodium (difference - 23mg)
Which food is lower in Cholesterol?
Grouper fish
Grouper fish is lower in Cholesterol (difference - 17mg)
Which food is lower in Saturated Fat?
Grouper fish
Grouper fish is lower in Saturated Fat (difference - 4.2g)
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)
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. Grouper fish - https://fdc.nal.usda.gov/fdc-app.html#/food-details/171963/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.