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  6. Pompano vs. Halibut

Pompano vs. Halibut — In-Depth Nutrition Comparison

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A recap on differences between Pompano and Halibut

  • Pompano is higher in Vitamin B1, Phosphorus, Vitamin B3, Vitamin B5, Vitamin B12, and Potassium, yet Halibut is higher in Vitamin B6.
  • Pompano covers your daily Vitamin B1 needs 51% more than Halibut.
  • Pompano contains 17 times more Folate than Halibut. While Pompano contains 17µg of Folate, Halibut contains only 1µg.
  • The amount of Saturated Fat in Halibut is lower.

Food varieties used in this article are Fish, pompano, florida, cooked, dry heat and Fish, halibut, greenland, cooked, dry heat.

Infographic

Pompano vs Halibut 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.
Pompano
Pompano
7
:
2
Halibut
Halibut
Contains more Calcium +975%
Contains more Phosphorus +62.4%
Contains more Potassium +84.9%
Contains less Sodium -26.2%
Contains more Zinc +35.3%
Contains more Copper +105.3%
Contains more Manganese +66.7%
Contains more Iron +26.9%
Equal in Magnesium - 33
Equal in Selenium - 46.8
Pompano
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 13% 26% 23% 147% 57% 10% 19% 27% 4% 256%
Halibut
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 2% 32% 24% 90% 31% 14% 14% 13% 2% 256%
Contains more Calcium +975%
Contains more Phosphorus +62.4%
Contains more Potassium +84.9%
Contains less Sodium -26.2%
Contains more Zinc +35.3%
Contains more Copper +105.3%
Contains more Manganese +66.7%
Contains more Iron +26.9%
Equal in Magnesium - 33
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.
Pompano
Pompano
7
:
1
Halibut
Halibut
Contains more Vitamin A +100%
Contains more Vitamin B1 +831.5%
Contains more Vitamin B2 +45.6%
Contains more Vitamin B3 +97.6%
Contains more Vitamin B5 +202.1%
Contains more Folate +1600%
Contains more Vitamin B12 +25%
Contains more Vitamin B6 +110.9%
Pompano
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 8% 0% 0% 0% 171% 35% 72% 53% 54% 13% 150% 0%
Halibut
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 4% 0% 0% 0% 19% 24% 37% 18% 112% 1% 120% 0%
Contains more Vitamin A +100%
Contains more Vitamin B1 +831.5%
Contains more Vitamin B2 +45.6%
Contains more Vitamin B3 +97.6%
Contains more Vitamin B5 +202.1%
Contains more Folate +1600%
Contains more Vitamin B12 +25%
Contains more Vitamin B6 +110.9%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Pompano
Pompano
2
:
2
Halibut
Halibut
Contains more Protein +28.6%
Contains more Fats +46.1%
Contains more Other +63.3%
Equal in Water - 61.88
Pompano
24% 12% 63%
Protein: 23.69 g
Fats: 12.14 g
Carbs: 0 g
Water: 62.97 g
Other: 1.2 g
Halibut
18% 18% 62% 2%
Protein: 18.42 g
Fats: 17.74 g
Carbs: 0 g
Water: 61.88 g
Other: 1.96 g
Contains more Protein +28.6%
Contains more Fats +46.1%
Contains more Other +63.3%
Equal in Water - 61.88

Fat Type Comparison

Fat type breakdown side-by-side comparison
Pompano
Pompano
0
:
3
Halibut
Halibut
Contains less Saturated Fat -31.1%
Contains more Monounsaturated Fat +224%
Contains more Polyunsaturated fat +20.2%
Pompano
49% 36% 16%
Saturated Fat: 4.499 g
Monounsaturated Fat: 3.315 g
Polyunsaturated fat: 1.458 g
Halibut
20% 69% 11%
Saturated Fat: 3.102 g
Monounsaturated Fat: 10.742 g
Polyunsaturated fat: 1.753 g
Contains less Saturated Fat -31.1%
Contains more Monounsaturated Fat +224%
Contains more Polyunsaturated fat +20.2%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Pompano Halibut Opinion
Protein 23.69g 18.42g Pompano
Fats 12.14g 17.74g Halibut
Calories 211kcal 239kcal Halibut
Calcium 43mg 4mg Pompano
Iron 0.67mg 0.85mg Halibut
Magnesium 31mg 33mg Halibut
Phosphorus 341mg 210mg Pompano
Potassium 636mg 344mg Pompano
Sodium 76mg 103mg Pompano
Zinc 0.69mg 0.51mg Pompano
Copper 0.078mg 0.038mg Pompano
Manganese 0.025mg 0.015mg Pompano
Selenium 46.8µg 46.8µg
Vitamin A 120IU 60IU Pompano
Vitamin A RAE 36µg 18µg Pompano
Vitamin B1 0.68mg 0.073mg Pompano
Vitamin B2 0.15mg 0.103mg Pompano
Vitamin B3 3.8mg 1.923mg Pompano
Vitamin B5 0.87mg 0.288mg Pompano
Vitamin B6 0.23mg 0.485mg Halibut
Folate 17µg 1µg Pompano
Vitamin B12 1.2µg 0.96µg Pompano
Tryptophan 0.265mg 0.206mg Pompano
Threonine 1.038mg 0.808mg Pompano
Isoleucine 1.092mg 0.849mg Pompano
Leucine 1.925mg 1.497mg Pompano
Lysine 2.175mg 1.692mg Pompano
Methionine 0.701mg 0.545mg Pompano
Phenylalanine 0.925mg 0.719mg Pompano
Valine 1.22mg 0.949mg Pompano
Histidine 0.697mg 0.542mg Pompano
Cholesterol 64mg 59mg Halibut
Saturated Fat 4.499g 3.102g Halibut
Omega-3 - DHA 0.504g 0.504g
Omega-3 - EPA 0.224g 0.674g Halibut
Omega-3 - DPA 0.259g 0.114g Pompano
Monounsaturated Fat 3.315g 10.742g Halibut
Polyunsaturated fat 1.458g 1.753g Halibut

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Pompano Halibut
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
46%
Pompano
28%
Halibut
Minerals Daily Need Coverage Score
58%
Pompano
47%
Halibut

Comparison summary

Which food contains less Sodium?
Pompano
Pompano contains less Sodium (difference - 27mg)
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 is lower in Cholesterol?
Halibut
Halibut is lower in Cholesterol (difference - 5mg)
Which food is lower in Saturated Fat?
Halibut
Halibut is lower in Saturated Fat (difference - 1.397g)
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. Halibut - https://fdc.nal.usda.gov/fdc-app.html#/food-details/174232/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.