Pompano vs. Lingcod — In-Depth Nutrition Comparison

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How are pompano and lingcod different?

Pompano has more vitamin B1, phosphorus, vitamin B3, polyunsaturated fat, and monounsaturated fat; however, lingcod is richer in vitamin B12 and vitamin B6.
Lingcod covers your daily need for vitamin B12, 123% more than pompano.
Pompano has 19 times more vitamin B1 than lingcod. Pompano has 0.68mg of vitamin B1, while lingcod has 0.035mg.
Lingcod contains less saturated fat.

Fish, pompano, florida, cooked, dry heat and Fish, lingcod, cooked, dry heat types were 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.

Pompano

Lingcod

Contains more CalciumCalcium	+138.9%
Contains more PotassiumPotassium	+13.6%
Contains more IronIron	+63.4%
Contains more CopperCopper	+122.9%
Contains more ZincZinc	+19%
Contains more PhosphorusPhosphorus	+32.2%

~equal in Magnesium ~33mg

~equal in Sodium ~76mg

~equal in Manganese ~0.026mg

~equal in Selenium ~46.8µg

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

Lingcod

Contains more Vitamin AVitamin A	+111.8%
Contains more Vitamin B1Vitamin B1	+1842.9%
Contains more Vitamin B3Vitamin B3	+64.2%
Contains more FolateFolate	+70%

Contains more Vitamin B6Vitamin B6	+50.4%
Contains more Vitamin B12Vitamin B12	+245.8%

~equal in Vitamin C ~0mg

~equal in Vitamin E ~mg

~equal in Vitamin D ~µg

~equal in Vitamin B2 ~0.139mg

~equal in Vitamin B5 ~0.865mg

~equal in Vitamin K ~µg

~equal in Choline ~mg

All nutrients comparison - raw data values

Nutrient			DV% diff.
Vitamin B12	1.2µg	4.15µg	123%
Vitamin B1	0.68mg	0.035mg	54%
Saturated fat	4.499g	0.255g	19%
Fats	12.14g	1.36g	17%
Phosphorus	341mg	258mg	12%
Vitamin B6	0.23mg	0.346mg	9%
Vitamin B3	3.8mg	2.314mg	9%
Monounsaturated fat	3.315g	0.447g	7%
Polyunsaturated fat	1.458g	0.383g	7%
Calories	211kcal	109kcal	5%
Copper	0.078mg	0.035mg	5%
Iron	0.67mg	0.41mg	3%
Calcium	43mg	18mg	3%
Potassium	636mg	560mg	2%
Protein	23.69g	22.64g	2%
Folate	17µg	10µg	2%
Vitamin A	36µg	17µg	2%
Zinc	0.69mg	0.58mg	1%
Vitamin B2	0.15mg	0.139mg	1%
Cholesterol	64mg	67mg	1%
Magnesium	31mg	33mg	0%
Sodium	76mg	76mg	0%
Manganese	0.025mg	0.026mg	0%
Selenium	46.8µg	46.8µg	0%
Vitamin B5	0.87mg	0.865mg	0%
Tryptophan	0.265mg	0.254mg	0%
Threonine	1.038mg	0.993mg	0%
Isoleucine	1.092mg	1.043mg	0%
Leucine	1.925mg	1.84mg	0%
Lysine	2.175mg	2.079mg	0%
Methionine	0.701mg	0.67mg	0%
Phenylalanine	0.925mg	0.884mg	0%
Valine	1.22mg	1.166mg	0%
Histidine	0.697mg	0.667mg	0%
Omega-3 - EPA	0.224g	0.133g	N/A
Omega-3 - DHA	0.504g	0.13g	N/A
Omega-3 - DPA	0.259g	0.018g	N/A