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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 of 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.

Infographic

Pompano vs Lingcod 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 +138.9%
Contains more Iron +63.4%
Contains more Phosphorus +32.2%
Contains more Potassium +13.6%
Contains more Zinc +19%
Contains more Copper +122.9%
Equal in Magnesium - 33
Equal in Sodium - 76
Equal in Manganese - 0.026
Equal in Selenium - 46.8
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 13% 25% 22% 146% 56% 9.9% 19% 26% 3.3% 255%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 5.4% 15% 24% 111% 49% 9.9% 16% 12% 3.4% 255%
Contains more Calcium +138.9%
Contains more Iron +63.4%
Contains more Phosphorus +32.2%
Contains more Potassium +13.6%
Contains more Zinc +19%
Contains more Copper +122.9%
Equal in Magnesium - 33
Equal in Sodium - 76
Equal in Manganese - 0.026
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 A +106.9%
Contains more Vitamin B1 +1842.9%
Contains more Vitamin B3 +64.2%
Contains more Folate +70%
Contains more Vitamin B6 +50.4%
Contains more Vitamin B12 +245.8%
Equal in Vitamin B2 - 0.139
Equal in Vitamin B5 - 0.865
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Choline Vitamin K 7.2% 0% 0% 0% 170% 35% 71% 52% 53% 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 3.5% 0% 0% 0% 8.8% 32% 43% 52% 80% 7.5% 519% 0% 0%
Contains more Vitamin A +106.9%
Contains more Vitamin B1 +1842.9%
Contains more Vitamin B3 +64.2%
Contains more Folate +70%
Contains more Vitamin B6 +50.4%
Contains more Vitamin B12 +245.8%
Equal in Vitamin B2 - 0.139
Equal in Vitamin B5 - 0.865

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Contains more Fats +792.6%
Contains more Other +275%
Contains more Water +20.2%
Equal in Protein - 22.64
24% 12% 63%
Protein: 23.69 g
Fats: 12.14 g
Carbs: 0 g
Water: 62.97 g
Other: 1.2 g
23% 76%
Protein: 22.64 g
Fats: 1.36 g
Carbs: 0 g
Water: 75.68 g
Other: 0.32 g
Contains more Fats +792.6%
Contains more Other +275%
Contains more Water +20.2%
Equal in Protein - 22.64

Fat Type Comparison

Fat type breakdown side-by-side comparison
Contains more Monounsaturated Fat +641.6%
Contains more Polyunsaturated fat +280.7%
Contains less Saturated Fat -94.3%
49% 36% 16%
Saturated Fat: 4.499 g
Monounsaturated Fat: 3.315 g
Polyunsaturated fat: 1.458 g
24% 41% 35%
Saturated Fat: 0.255 g
Monounsaturated Fat: 0.447 g
Polyunsaturated fat: 0.383 g
Contains more Monounsaturated Fat +641.6%
Contains more Polyunsaturated fat +280.7%
Contains less Saturated Fat -94.3%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Pompano Lingcod Opinion
Protein 23.69g 22.64g Pompano
Fats 12.14g 1.36g Pompano
Calories 211kcal 109kcal Pompano
Calcium 43mg 18mg Pompano
Iron 0.67mg 0.41mg Pompano
Magnesium 31mg 33mg Lingcod
Phosphorus 341mg 258mg Pompano
Potassium 636mg 560mg Pompano
Sodium 76mg 76mg
Zinc 0.69mg 0.58mg Pompano
Copper 0.078mg 0.035mg Pompano
Manganese 0.025mg 0.026mg Lingcod
Selenium 46.8µg 46.8µg
Vitamin A 120IU 58IU Pompano
Vitamin A RAE 36µg 17µg Pompano
Vitamin B1 0.68mg 0.035mg Pompano
Vitamin B2 0.15mg 0.139mg Pompano
Vitamin B3 3.8mg 2.314mg Pompano
Vitamin B5 0.87mg 0.865mg Pompano
Vitamin B6 0.23mg 0.346mg Lingcod
Folate 17µg 10µg Pompano
Vitamin B12 1.2µg 4.15µg Lingcod
Tryptophan 0.265mg 0.254mg Pompano
Threonine 1.038mg 0.993mg Pompano
Isoleucine 1.092mg 1.043mg Pompano
Leucine 1.925mg 1.84mg Pompano
Lysine 2.175mg 2.079mg Pompano
Methionine 0.701mg 0.67mg Pompano
Phenylalanine 0.925mg 0.884mg Pompano
Valine 1.22mg 1.166mg Pompano
Histidine 0.697mg 0.667mg Pompano
Cholesterol 64mg 67mg Pompano
Saturated Fat 4.499g 0.255g Lingcod
Omega-3 - DHA 0.504g 0.13g Pompano
Omega-3 - EPA 0.224g 0.133g Pompano
Omega-3 - DPA 0.259g 0.018g Pompano
Monounsaturated Fat 3.315g 0.447g Pompano
Polyunsaturated fat 1.458g 0.383g Pompano

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Pompano Lingcod
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
57%
Lingcod
Minerals Daily Need Coverage Score
58%
Pompano
50%
Lingcod

Comparison summary

Which food is richer in minerals?
Pompano
Pompano is relatively richer in minerals
Which food is lower in Cholesterol?
Pompano
Pompano is lower in Cholesterol (difference - 3mg)
Which food is richer in vitamins?
Pompano
Pompano is relatively richer in vitamins
Which food is lower in Saturated Fat?
Lingcod
Lingcod is lower in Saturated Fat (difference - 4.244g)
Which food contains less Sugar?
?
The foods are relatively equal in Sugar ( g)
Which food contains less Sodium?
?
The foods are relatively equal in Sodium (76 mg)
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 ($)

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. Lingcod - https://fdc.nal.usda.gov/fdc-app.html#/food-details/174235/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.