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  6. Pompano vs. Orange roughy

Pompano vs. Orange roughy — In-Depth Nutrition Comparison

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Differences between pompano and orange roughy

  • Pompano has more vitamin B1, phosphorus, vitamin B12, vitamin B5, potassium, vitamin B6, vitamin B3, and vitamin B2, while orange roughy has more selenium.
  • Orange roughy's daily need coverage for selenium is 75% higher.
  • Orange roughy contains 132 times less saturated fat than pompano. Pompano contains 4.499g of saturated fat, while orange roughy contains 0.034g.

The food types used in this comparison are Fish, pompano, florida, cooked, dry heat and Fish, roughy, orange, cooked, dry heat.

Infographic

Pompano vs Orange roughy 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 13% 3.3% 16% 42% 25% 8.7% 44% 9% 4.8% 482%
Contains more MagnesiumMagnesium +72.2%
Contains more CalciumCalcium +290.9%
Contains more PotassiumPotassium +251.4%
Contains more ZincZinc +115.6%
Contains more PhosphorusPhosphorus +234.3%
Contains more IronIron +68.7%
Contains more ManganeseManganese +48%
Contains more SeleniumSelenium +88.7%
~equal in Copper ~0.075mg
~equal in Sodium ~69mg

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 0% 8% 37% 0% 11% 15% 34% 3.4% 15% 59% 2.8% 3.8% 0%
Contains more Vitamin AVitamin A +50%
Contains more Vitamin B1Vitamin B1 +1411.1%
Contains more Vitamin B2Vitamin B2 +138.1%
Contains more Vitamin B3Vitamin B3 +108.8%
Contains more Vitamin B5Vitamin B5 +1453.6%
Contains more Vitamin B6Vitamin B6 +243.3%
Contains more Vitamin B12Vitamin B12 +155.3%
Contains more FolateFolate +240%
~equal in Vitamin C ~0mg
~equal in Vitamin D ~µg
~equal in Choline ~mg

All nutrients comparison - raw data values

Nutrient Pompano Orange roughy DV% diff.
Selenium 46.8µg 88.3µg 75%
Vitamin B1 0.68mg 0.045mg 53%
Phosphorus 341mg 102mg 34%
Vitamin B12 1.2µg 0.47µg 30%
Saturated fat 4.499g 0.034g 20%
Fats 12.14g 0.9g 17%
Vitamin B5 0.87mg 0.056mg 16%
Vitamin B6 0.23mg 0.067mg 13%
Potassium 636mg 181mg 13%
Vitamin B3 3.8mg 1.82mg 12%
Vitamin E 1.87mg 12%
Polyunsaturated fat 1.458g 0.184g 8%
Monounsaturated fat 3.315g 0.439g 7%
Vitamin B2 0.15mg 0.063mg 7%
Iron 0.67mg 1.13mg 6%
Calories 211kcal 105kcal 5%
Cholesterol 64mg 80mg 5%
Zinc 0.69mg 0.32mg 3%
Folate 17µg 5µg 3%
Calcium 43mg 11mg 3%
Magnesium 31mg 18mg 3%
Protein 23.69g 22.64g 2%
Manganese 0.025mg 0.037mg 1%
Vitamin A 36µg 24µg 1%
Vitamin K 1.1µg 1%
Copper 0.078mg 0.075mg 0%
Sodium 76mg 69mg 0%
Tryptophan 0.265mg 0.23mg 0%
Threonine 1.038mg 1.03mg 0%
Isoleucine 1.092mg 1.058mg 0%
Leucine 1.925mg 1.797mg 0%
Lysine 2.175mg 2.092mg 0%
Methionine 0.701mg 0.728mg 0%
Phenylalanine 0.925mg 0.869mg 0%
Valine 1.22mg 1.083mg 0%
Histidine 0.697mg 0.474mg 0%
Omega-3 - EPA 0.224g 0.006g N/A
Omega-3 - DHA 0.504g 0.025g N/A
Omega-3 - DPA 0.259g 0.001g N/A
Omega-6 - Eicosadienoic acid 0.069g 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
23% 67% 9%
Protein: 22.64 g
Fats: 0.9 g
Carbs: 0 g
Water: 66.97 g
Other: 9.49 g
Contains more FatsFats +1248.9%
Contains more OtherOther +690.8%
~equal in Protein ~22.64g
~equal in Carbs ~0g
~equal in Water ~66.97g

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
5% 67% 28%
Saturated fat: Sat. Fat 0.034 g
Monounsaturated fat: Mono. Fat 0.439 g
Polyunsaturated fat: Poly. Fat 0.184 g
Contains more Mono. FatMonounsaturated fat +655.1%
Contains more Poly. FatPolyunsaturated fat +692.4%
Contains less Sat. FatSaturated fat -99.2%

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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. Orange roughy - https://fdc.nal.usda.gov/fdc-app.html#/food-details/174251/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.