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 for 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 more PotassiumPotassium | +51.8% |
| Contains more PhosphorusPhosphorus | +12.5% |
| Contains less SodiumSodium | -33.9% |
| Contains more MagnesiumMagnesium | +32.3% |
| Contains more CalciumCalcium | +72.1% |
| Contains more IronIron | +110.4% |
| Contains more CopperCopper | +51.3% |
| Contains more ZincZinc | +84.1% |
| Contains more ManganeseManganese | +60% |
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 B1Vitamin B1 | +507.1% |
| Contains more Vitamin B5Vitamin B5 | +17.6% |
| Contains more FolateFolate | +41.7% |
| Contains more Vitamin CVitamin C | +∞% |
| Contains more Vitamin B2Vitamin B2 | +99.3% |
| Contains more Vitamin B6Vitamin B6 | +51.3% |
| Contains more Vitamin B12Vitamin B12 | +995% |
All nutrients comparison - raw data values
| Nutrient |  |
 |
DV% diff. |
| Vitamin B12 | 1.2µg | 13.14µg | 498% |
| Vitamin B1 | 0.68mg | 0.112mg | 47% |
| Vitamin D | 214IU | 27% | |
| Vitamin D | 5.4µg | 27% | |
| Choline | 83.3mg | 15% | |
| Vitamin B2 | 0.15mg | 0.299mg | 11% |
| Vitamin E | 1.37mg | 9% | |
| Saturated fat | 4.499g | 2.615g | 9% |
| Vitamin B6 | 0.23mg | 0.348mg | 9% |
| Iron | 0.67mg | 1.41mg | 9% |
| Polyunsaturated fat | 1.458g | 2.735g | 9% |
| Potassium | 636mg | 419mg | 6% |
| Zinc | 0.69mg | 1.27mg | 5% |
| Phosphorus | 341mg | 303mg | 5% |
| Monounsaturated fat | 3.315g | 4.79g | 4% |
| Copper | 0.078mg | 0.118mg | 4% |
| Cholesterol | 64mg | 77mg | 4% |
| Calcium | 43mg | 74mg | 3% |
| Vitamin B5 | 0.87mg | 0.74mg | 3% |
| Vitamin B3 | 3.8mg | 4.124mg | 2% |
| Sodium | 76mg | 115mg | 2% |
| Magnesium | 31mg | 41mg | 2% |
| Protein | 23.69g | 23.03g | 1% |
| Manganese | 0.025mg | 0.04mg | 1% |
| Vitamin C | 0mg | 0.7mg | 1% |
| Fats | 12.14g | 11.59g | 1% |
| Folate | 17µg | 12µg | 1% |
| Calories | 211kcal | 203kcal | 0% |
| Vitamin A | 36µg | 36µg | 0% |
| Selenium | 46.8µg | 46.8µg | 0% |
| Vitamin K | 0.1µg | 0% | |
| Tryptophan | 0.265mg | 0.258mg | 0% |
| Threonine | 1.038mg | 1.01mg | 0% |
| Isoleucine | 1.092mg | 1.061mg | 0% |
| Leucine | 1.925mg | 1.872mg | 0% |
| Lysine | 2.175mg | 2.115mg | 0% |
| Methionine | 0.701mg | 0.682mg | 0% |
| Phenylalanine | 0.925mg | 0.899mg | 0% |
| Valine | 1.22mg | 1.187mg | 0% |
| Histidine | 0.697mg | 0.678mg | 0% |
| Omega-3 - EPA | 0.224g | 0.909g | N/A |
| Omega-3 - DHA | 0.504g | 1.105g | N/A |
| Omega-3 - DPA | 0.259g | 0.071g | N/A |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
~equal in
Protein
~23.03g
~equal in
Fats
~11.59g
~equal in
Carbs
~0g
~equal in
Water
~64.16g
~equal in
Other
~1.22g
Fat Type Comparison
Fat type breakdown side-by-side comparison
| Contains less Sat. FatSaturated fat | -41.9% |
| Contains more Mono. FatMonounsaturated fat | +44.5% |
| Contains more Poly. FatPolyunsaturated fat | +87.6% |
