Pompano vs. Herring — In-Depth Nutrition Comparison
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How are Pompano and Herring different?
- Pompano is higher in Vitamin B1, Potassium, and Phosphorus, however, Herring is richer in Vitamin B12, Vitamin B2, Iron, Vitamin B6, and Zinc.
- Daily need coverage for Vitamin B12 from Herring is 498% higher.
- Pompano contains 6 times more Vitamin B1 than Herring. While Pompano contains 0.68mg of Vitamin B1, Herring contains only 0.112mg.
- Herring has less Saturated Fat.
Fish, pompano, florida, cooked, dry heat and Fish, herring, Atlantic, cooked, dry heat are the varieties 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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Phosphorus
+12.5%
Contains
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Potassium
+51.8%
Contains
less
Sodium
-33.9%
Contains
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Calcium
+72.1%
Contains
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Iron
+110.4%
Contains
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Magnesium
+32.3%
Contains
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Zinc
+84.1%
Contains
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Copper
+51.3%
Contains
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Manganese
+60%
Equal in Selenium - 46.8
Contains
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Phosphorus
+12.5%
Contains
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Potassium
+51.8%
Contains
less
Sodium
-33.9%
Contains
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Calcium
+72.1%
Contains
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Iron
+110.4%
Contains
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Magnesium
+32.3%
Contains
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Zinc
+84.1%
Contains
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Copper
+51.3%
Contains
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Manganese
+60%
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
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Vitamin B1
+507.1%
Contains
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Vitamin B5
+17.6%
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Folate
+41.7%
Contains
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Vitamin C
+∞%
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Vitamin B2
+99.3%
Contains
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Vitamin B6
+51.3%
Contains
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Vitamin B12
+995%
Equal in Vitamin A - 120
Equal in Vitamin B3 - 4.124
Contains
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Vitamin B1
+507.1%
Contains
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Vitamin B5
+17.6%
Contains
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Folate
+41.7%
Contains
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Vitamin C
+∞%
Contains
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Vitamin B2
+99.3%
Contains
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Vitamin B6
+51.3%
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Vitamin B12
+995%
Equal in Vitamin A - 120
Equal in Vitamin B3 - 4.124
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
Equal in Protein - 23.03
Equal in Fats - 11.59
Equal in Water - 64.16
Equal in Other - 1.22
Equal in Protein - 23.03
Equal in Fats - 11.59
Equal in Water - 64.16
Equal in Other - 1.22
Fat Type Comparison
Fat type breakdown side-by-side comparison
Contains
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Saturated Fat
-41.9%
Contains
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Monounsaturated Fat
+44.5%
Contains
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Polyunsaturated fat
+87.6%
Contains
less
Saturated Fat
-41.9%
Contains
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Monounsaturated Fat
+44.5%
Contains
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Polyunsaturated fat
+87.6%
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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| Lower in Cholesterol |
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| Lower in Saturated Fat |
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| Rich in minerals |
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| Rich in vitamins |
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| Lower in Glycemic Index | Equal | ||
| Lower in price | Equal | ||
All nutrients comparison - raw data values
| Nutrient | |
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Opinion |
| Protein | 23.69g | 23.03g |
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| Fats | 12.14g | 11.59g |
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| Calories | 211kcal | 203kcal |
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| Calcium | 43mg | 74mg |
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| Iron | 0.67mg | 1.41mg |
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| Magnesium | 31mg | 41mg |
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| Phosphorus | 341mg | 303mg |
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| Potassium | 636mg | 419mg |
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| Sodium | 76mg | 115mg |
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| Zinc | 0.69mg | 1.27mg |
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| Copper | 0.078mg | 0.118mg |
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| Manganese | 0.025mg | 0.04mg |
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| Selenium | 46.8µg | 46.8µg | |
| Vitamin A | 120IU | 120IU | |
| Vitamin A RAE | 36µg | 36µg | |
| Vitamin E | 1.37mg |
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| Vitamin D | 214IU |
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| Vitamin D | 5.4µg |
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| Vitamin C | 0mg | 0.7mg |
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| Vitamin B1 | 0.68mg | 0.112mg |
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| Vitamin B2 | 0.15mg | 0.299mg |
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| Vitamin B3 | 3.8mg | 4.124mg |
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| Vitamin B5 | 0.87mg | 0.74mg |
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| Vitamin B6 | 0.23mg | 0.348mg |
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| Folate | 17µg | 12µg |
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| Vitamin B12 | 1.2µg | 13.14µg |
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| Vitamin K | 0.1µg |
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| Tryptophan | 0.265mg | 0.258mg |
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| Threonine | 1.038mg | 1.01mg |
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| Isoleucine | 1.092mg | 1.061mg |
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| Leucine | 1.925mg | 1.872mg |
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| Lysine | 2.175mg | 2.115mg |
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| Methionine | 0.701mg | 0.682mg |
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| Phenylalanine | 0.925mg | 0.899mg |
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| Valine | 1.22mg | 1.187mg |
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| Histidine | 0.697mg | 0.678mg |
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| Cholesterol | 64mg | 77mg |
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| Saturated Fat | 4.499g | 2.615g |
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| Omega-3 - DHA | 0.504g | 1.105g |
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| Omega-3 - EPA | 0.224g | 0.909g |
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| Omega-3 - DPA | 0.259g | 0.071g |
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| Monounsaturated Fat | 3.315g | 4.79g |
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| Polyunsaturated fat | 1.458g | 2.735g |
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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%
179%
Minerals Daily Need Coverage Score
58%
62%
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 - 39mg)
Which food is lower in Cholesterol?
Pompano is lower in Cholesterol (difference - 13mg)
Which food is lower in Saturated Fat?
Herring is lower in Saturated Fat (difference - 1.884g)
Which food is richer in minerals?
Herring is relatively richer in minerals
Which food is richer in vitamins?
Herring is relatively richer in vitamins
Which food is lower in glycemic index?
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The foods have equal glycemic indexes (0)
Which food is cheaper?
?
The foods are relatively equal in price ($)