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  6. Pompano vs. Mullet fish

Pompano vs. Mullet fish — In-Depth Nutrition Comparison

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A recap on differences between pompano and mullet fish

  • Pompano is higher in vitamin B1, vitamin B12, phosphorus, potassium, and monounsaturated fat, yet mullet fish is higher in vitamin B6, vitamin B3, iron, and copper.
  • Pompano covers your daily vitamin B1 needs 48% more than mullet fish.
  • Pompano contains 5 times more vitamin B12 than mullet fish. While pompano contains 1.2µg of vitamin B12, mullet fish contains only 0.25µg.
  • The amount of saturated fat in mullet fish is lower.

Food varieties used in this article are Fish, pompano, florida, cooked, dry heat and Fish, mullet, striped, cooked, dry heat.

Infographic

Pompano vs Mullet fish 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.
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 22% 13% 56% 25% 26% 19% 146% 9.9% 3.3% 255%
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 24% 9.3% 40% 53% 47% 24% 105% 9.3% 2.9% 255%
Contains more CalciumCalcium +38.7%
Contains more PotassiumPotassium +38.9%
Contains more PhosphorusPhosphorus +39.8%
Contains more ManganeseManganese +13.6%
Contains more IronIron +110.4%
Contains more CopperCopper +80.8%
Contains more ZincZinc +27.5%
~equal in Magnesium ~33mg
~equal in Sodium ~71mg
~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.
Vitamin C Vit. C Vitamin A Vit. A Vitamin E Vit. E Vitamin D Vit. D Vitamin B1 Vit. B1 Vitamin B2 Vit. B2 Vitamin B3 Vit. B3 Vitamin B5 Vit. B5 Vitamin B6 Vit. B6 Vitamin B12 Vit. B12 Vitamin K Vit. K Folate Folate Choline Choline 0% 12% 0% 0% 170% 35% 71% 52% 53% 150% 0% 13% 0%
Vitamin C Vit. C Vitamin A Vit. A Vitamin E Vit. E Vitamin D Vit. D Vitamin B1 Vit. B1 Vitamin B2 Vit. B2 Vitamin B3 Vit. B3 Vitamin B5 Vit. B5 Vitamin B6 Vit. B6 Vitamin B12 Vit. B12 Vitamin K Vit. K Folate Folate Choline Choline 4% 14% 0% 0% 25% 23% 118% 53% 113% 31% 0% 7.5% 0%
Contains more Vitamin B1Vitamin B1 +580%
Contains more Vitamin B2Vitamin B2 +50%
Contains more Vitamin B12Vitamin B12 +380%
Contains more FolateFolate +70%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +16.7%
Contains more Vitamin B3Vitamin B3 +65.8%
Contains more Vitamin B6Vitamin B6 +113%
~equal in Vitamin E ~mg
~equal in Vitamin D ~µg
~equal in Vitamin B5 ~0.88mg
~equal in Vitamin K ~µg
~equal in Choline ~mg

All nutrients comparison - raw data values

Nutrient Pompano Mullet fish DV% diff.
Vitamin B1 0.68mg 0.1mg 48%
Vitamin B12 1.2µg 0.25µg 40%
Vitamin B6 0.23mg 0.49mg 20%
Vitamin B3 3.8mg 6.3mg 16%
Saturated fat 4.499g 1.431g 14%
Phosphorus 341mg 244mg 14%
Fats 12.14g 4.86g 11%
Iron 0.67mg 1.41mg 9%
Copper 0.078mg 0.141mg 7%
Monounsaturated fat 3.315g 1.382g 5%
Potassium 636mg 458mg 5%
Vitamin B2 0.15mg 0.1mg 4%
Polyunsaturated fat 1.458g 0.917g 4%
Calories 211kcal 150kcal 3%
Zinc 0.69mg 0.88mg 2%
Protein 23.69g 24.81g 2%
Folate 17µg 10µg 2%
Vitamin A 36µg 42µg 1%
Calcium 43mg 31mg 1%
Vitamin C 0mg 1.2mg 1%
Cholesterol 64mg 63mg 0%
Magnesium 31mg 33mg 0%
Sodium 76mg 71mg 0%
Manganese 0.025mg 0.022mg 0%
Selenium 46.8µg 46.8µg 0%
Vitamin B5 0.87mg 0.88mg 0%
Tryptophan 0.265mg 0.278mg 0%
Threonine 1.038mg 1.088mg 0%
Isoleucine 1.092mg 1.143mg 0%
Leucine 1.925mg 2.016mg 0%
Lysine 2.175mg 2.278mg 0%
Methionine 0.701mg 0.734mg 0%
Phenylalanine 0.925mg 0.968mg 0%
Valine 1.22mg 1.278mg 0%
Histidine 0.697mg 0.73mg 0%
Omega-3 - EPA 0.224g 0.18g N/A
Omega-3 - DHA 0.504g 0.148g N/A
Omega-3 - DPA 0.259g 0.092g N/A

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
24% 12% 63%
Protein: 23.69 g
Fats: 12.14 g
Carbs: 0 g
Water: 62.97 g
Other: 1.2 g
25% 5% 71%
Protein: 24.81 g
Fats: 4.86 g
Carbs: 0 g
Water: 70.52 g
Other: 0 g
Contains more FatsFats +149.8%
Contains more OtherOther +-731.6%
Contains more WaterWater +12%
~equal in Protein ~24.81g
~equal in Carbs ~0g

Fat Type Comparison

Fat type breakdown side-by-side comparison
49% 36% 16%
Saturated fat: Sat. Fat 4.499 g
Monounsaturated fat: Mono. Fat 3.315 g
Polyunsaturated fat: Poly. Fat 1.458 g
38% 37% 25%
Saturated fat: Sat. Fat 1.431 g
Monounsaturated fat: Mono. Fat 1.382 g
Polyunsaturated fat: Poly. Fat 0.917 g
Contains more Mono. FatMonounsaturated fat +139.9%
Contains more Poly. FatPolyunsaturated fat +59%
Contains less Sat. FatSaturated fat -68.2%

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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. Mullet fish - https://fdc.nal.usda.gov/fdc-app.html#/food-details/175124/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.