Foodstruct Nutrition Search | Diet Analysis | Food Comparison | Glycemic Index Chart | Insulin Index Chart | Blog | Subscribe | Sign Up
  1. Home
  2. Foods
  3. Seafood
  4. Pompano
  5. Compare
  6. Pompano vs. Mullet fish

Pompano vs. Mullet fish — In-Depth Nutrition Comparison

Compare

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.
Pompano
Pompano
4
:
5
Mullet fish
Mullet fish
Contains more Calcium +38.7%
Contains more Phosphorus +39.8%
Contains more Potassium +38.9%
Contains more Manganese +13.6%
Contains more Iron +110.4%
Contains more Zinc +27.5%
Contains more Copper +80.8%
Equal in Magnesium - 33
Equal in Sodium - 71
Equal in Selenium - 46.8
Pompano
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 13% 26% 23% 147% 57% 10% 19% 27% 4% 256%
Mullet fish
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 10% 53% 24% 105% 41% 10% 24% 47% 3% 256%
Contains more Calcium +38.7%
Contains more Phosphorus +39.8%
Contains more Potassium +38.9%
Contains more Manganese +13.6%
Contains more Iron +110.4%
Contains more Zinc +27.5%
Contains more Copper +80.8%
Equal in Magnesium - 33
Equal in Sodium - 71
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.
Pompano
Pompano
4
:
5
Mullet fish
Mullet fish
Contains more Vitamin B1 +580%
Contains more Vitamin B2 +50%
Contains more Folate +70%
Contains more Vitamin B12 +380%
Contains more Vitamin A +17.5%
Contains more Vitamin C +∞%
Contains more Vitamin B3 +65.8%
Contains more Vitamin B6 +113%
Equal in Vitamin B5 - 0.88
Pompano
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 8% 0% 0% 0% 171% 35% 72% 53% 54% 13% 150% 0%
Mullet fish
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 9% 0% 0% 4% 25% 24% 119% 53% 114% 8% 32% 0%
Contains more Vitamin B1 +580%
Contains more Vitamin B2 +50%
Contains more Folate +70%
Contains more Vitamin B12 +380%
Contains more Vitamin A +17.5%
Contains more Vitamin C +∞%
Contains more Vitamin B3 +65.8%
Contains more Vitamin B6 +113%
Equal in Vitamin B5 - 0.88

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Pompano
Pompano
2
:
2
Mullet fish
Mullet fish
Contains more Fats +149.8%
Contains more Water +12%
Equal in Protein - 24.81
Pompano
24% 12% 63%
Protein: 23.69 g
Fats: 12.14 g
Carbs: 0 g
Water: 62.97 g
Other: 1.2 g
Mullet fish
25% 5% 71%
Protein: 24.81 g
Fats: 4.86 g
Carbs: 0 g
Water: 70.52 g
Other: 0 g
Contains more Fats +149.8%
Contains more Water +12%
Equal in Protein - 24.81

Fat Type Comparison

Fat type breakdown side-by-side comparison
Pompano
Pompano
2
:
1
Mullet fish
Mullet fish
Contains more Monounsaturated Fat +139.9%
Contains more Polyunsaturated fat +59%
Contains less Saturated Fat -68.2%
Pompano
49% 36% 16%
Saturated Fat: 4.499 g
Monounsaturated Fat: 3.315 g
Polyunsaturated fat: 1.458 g
Mullet fish
38% 37% 25%
Saturated Fat: 1.431 g
Monounsaturated Fat: 1.382 g
Polyunsaturated fat: 0.917 g
Contains more Monounsaturated Fat +139.9%
Contains more Polyunsaturated fat +59%
Contains less Saturated Fat -68.2%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Pompano Mullet fish Opinion
Protein 23.69g 24.81g Mullet fish
Fats 12.14g 4.86g Pompano
Calories 211kcal 150kcal Pompano
Calcium 43mg 31mg Pompano
Iron 0.67mg 1.41mg Mullet fish
Magnesium 31mg 33mg Mullet fish
Phosphorus 341mg 244mg Pompano
Potassium 636mg 458mg Pompano
Sodium 76mg 71mg Mullet fish
Zinc 0.69mg 0.88mg Mullet fish
Copper 0.078mg 0.141mg Mullet fish
Manganese 0.025mg 0.022mg Pompano
Selenium 46.8µg 46.8µg
Vitamin A 120IU 141IU Mullet fish
Vitamin A RAE 36µg 42µg Mullet fish
Vitamin C 0mg 1.2mg Mullet fish
Vitamin B1 0.68mg 0.1mg Pompano
Vitamin B2 0.15mg 0.1mg Pompano
Vitamin B3 3.8mg 6.3mg Mullet fish
Vitamin B5 0.87mg 0.88mg Mullet fish
Vitamin B6 0.23mg 0.49mg Mullet fish
Folate 17µg 10µg Pompano
Vitamin B12 1.2µg 0.25µg Pompano
Tryptophan 0.265mg 0.278mg Mullet fish
Threonine 1.038mg 1.088mg Mullet fish
Isoleucine 1.092mg 1.143mg Mullet fish
Leucine 1.925mg 2.016mg Mullet fish
Lysine 2.175mg 2.278mg Mullet fish
Methionine 0.701mg 0.734mg Mullet fish
Phenylalanine 0.925mg 0.968mg Mullet fish
Valine 1.22mg 1.278mg Mullet fish
Histidine 0.697mg 0.73mg Mullet fish
Cholesterol 64mg 63mg Mullet fish
Saturated Fat 4.499g 1.431g Mullet fish
Omega-3 - DHA 0.504g 0.148g Pompano
Omega-3 - EPA 0.224g 0.18g Pompano
Omega-3 - DPA 0.259g 0.092g Pompano
Monounsaturated Fat 3.315g 1.382g Pompano
Polyunsaturated fat 1.458g 0.917g Pompano

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Pompano Mullet fish
Low Fats diet ok
Low Carbs diet Equal
Low Calories diet ok
Low Glycemic Index diet Equal

People also compare

Pompano
Pompano vs Rockfish
Rockfish
Pompano
Pompano vs Orange roughy raw
Orange roughy raw
Pompano
Pompano vs Sablefish raw
Sablefish raw
Mullet fish
Mullet fish vs Perch
Perch
Mullet fish
Mullet fish vs Pompano raw
Pompano raw
Mullet fish
Mullet fish vs Rockfish
Rockfish

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%
Pompano
32%
Mullet fish
Minerals Daily Need Coverage Score
58%
Pompano
57%
Mullet fish

Comparison summary

Which food contains less Sodium?
Mullet fish
Mullet fish contains less Sodium (difference - 5mg)
Which food is lower in Cholesterol?
Mullet fish
Mullet fish is lower in Cholesterol (difference - 1mg)
Which food is lower in Saturated Fat?
Mullet fish
Mullet fish is lower in Saturated Fat (difference - 3.068g)
Which food contains less Sugar?
?
The foods are relatively equal in Sugar ( g)
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 ($)
Which food is richer in minerals?
?
It cannot be stated which food is richer in vitamins. See the charts below for detailed information. See the charts below for detailed information. See the charts below for detailed information.
Which food is richer in vitamins?
?
It cannot be stated which food is richer in vitamins. See the charts below for detailed information. See the charts below for detailed information. See the charts below for detailed information.

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.