Pompano vs. Monkfish — In-Depth Nutrition Comparison
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Important differences between Pompano and Monkfish
- Monkfish has less Vitamin B1, Vitamin B5, Phosphorus, Vitamin B3, Vitamin B12, and Vitamin B2.
- Pompano's daily need coverage for Vitamin B1 is 54% more.
- Pompano has 5 times more Vitamin B5 than Monkfish. Pompano has 0.87mg of Vitamin B5, while Monkfish has 0.173mg.
- Monkfish is lower in Cholesterol.
The food varieties used in the comparison are Fish, pompano, florida, cooked, dry heat and Fish, monkfish, cooked, dry heat.
Infographic
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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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Calcium
+330%
Contains
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Iron
+63.4%
Contains
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Magnesium
+14.8%
Contains
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Phosphorus
+33.2%
Contains
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Potassium
+24%
Contains
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Zinc
+30.2%
Contains
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Copper
+116.7%
Contains
less
Sodium
-69.7%
Contains
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Manganese
+24%
Equal in Selenium - 46.8
Contains
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Calcium
+330%
Contains
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Iron
+63.4%
Contains
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Magnesium
+14.8%
Contains
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Phosphorus
+33.2%
Contains
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Potassium
+24%
Contains
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Zinc
+30.2%
Contains
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Copper
+116.7%
Contains
less
Sodium
-69.7%
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Manganese
+24%
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.
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Contains
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Vitamin A
+160.9%
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Vitamin B1
+2244.8%
Contains
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Vitamin B2
+105.5%
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Vitamin B3
+48.6%
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Vitamin B5
+402.9%
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Folate
+112.5%
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Vitamin B12
+15.4%
Contains
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Vitamin C
+∞%
Contains
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Vitamin B6
+20.4%
Contains
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Vitamin A
+160.9%
Contains
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Vitamin B1
+2244.8%
Contains
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Vitamin B2
+105.5%
Contains
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Vitamin B3
+48.6%
Contains
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Vitamin B5
+402.9%
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Folate
+112.5%
Contains
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Vitamin B12
+15.4%
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Vitamin C
+∞%
Contains
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Vitamin B6
+20.4%
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
Contains
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Protein
+27.6%
Contains
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Fats
+522.6%
Contains
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Other
+22.4%
Contains
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Water
+24.7%
Contains
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Protein
+27.6%
Contains
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Fats
+522.6%
Contains
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Other
+22.4%
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Water
+24.7%
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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| Rich in minerals |
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| Rich in vitamins |
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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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| Lower in Sugar | Equal | ||
| Lower in Glycemic Index | Equal | ||
| Lower in price | Equal | ||
All nutrients comparison - raw data values
| Nutrient | |
|
Opinion |
| Protein | 23.69g | 18.56g |
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| Fats | 12.14g | 1.95g |
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| Calories | 211kcal | 97kcal |
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| Calcium | 43mg | 10mg |
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| Iron | 0.67mg | 0.41mg |
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| Magnesium | 31mg | 27mg |
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| Phosphorus | 341mg | 256mg |
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| Potassium | 636mg | 513mg |
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| Sodium | 76mg | 23mg |
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| Zinc | 0.69mg | 0.53mg |
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| Copper | 0.078mg | 0.036mg |
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| Manganese | 0.025mg | 0.031mg |
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| Selenium | 46.8µg | 46.8µg | |
| Vitamin A | 120IU | 46IU |
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| Vitamin A RAE | 36µg | 14µg |
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| Vitamin C | 0mg | 1mg |
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| Vitamin B1 | 0.68mg | 0.029mg |
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| Vitamin B2 | 0.15mg | 0.073mg |
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| Vitamin B3 | 3.8mg | 2.558mg |
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| Vitamin B5 | 0.87mg | 0.173mg |
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| Vitamin B6 | 0.23mg | 0.277mg |
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| Folate | 17µg | 8µg |
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| Vitamin B12 | 1.2µg | 1.04µg |
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| Tryptophan | 0.265mg | 0.208mg |
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| Threonine | 1.038mg | 0.814mg |
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| Isoleucine | 1.092mg | 0.855mg |
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| Leucine | 1.925mg | 1.509mg |
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| Lysine | 2.175mg | 1.705mg |
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| Methionine | 0.701mg | 0.549mg |
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| Phenylalanine | 0.925mg | 0.725mg |
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| Valine | 1.22mg | 0.956mg |
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| Histidine | 0.697mg | 0.547mg |
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| Cholesterol | 64mg | 32mg |
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| Saturated Fat | 4.499g |
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| Omega-3 - DHA | 0.504g |
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| Omega-3 - EPA | 0.224g |
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| Omega-3 - DPA | 0.259g |
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| Monounsaturated Fat | 3.315g |
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| Polyunsaturated fat | 1.458g |
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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%
24%
Minerals Daily Need Coverage Score
58%
48%
Comparison summary
Which food is richer in minerals?
Pompano is relatively richer in minerals
Which food is richer in vitamins?
Pompano is relatively richer in vitamins
Which food contains less Sodium?
Monkfish contains less Sodium (difference - 53mg)
Which food is lower in Cholesterol?
Monkfish is lower in Cholesterol (difference - 32mg)
Which food is lower in Saturated Fat?
Monkfish is lower in Saturated Fat (difference - 4.499g)
Which food contains less Sugar?
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The foods are relatively equal in Sugar ( g)
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 ($)