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
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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
+290.9%
Contains
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Magnesium
+72.2%
Contains
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Phosphorus
+234.3%
Contains
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Potassium
+251.4%
Contains
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Zinc
+115.6%
Contains
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Iron
+68.7%
Contains
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Manganese
+48%
Contains
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Selenium
+88.7%
Equal in Sodium - 69
Equal in Copper - 0.075
Contains
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Calcium
+290.9%
Contains
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Magnesium
+72.2%
Contains
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Phosphorus
+234.3%
Contains
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Potassium
+251.4%
Contains
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Zinc
+115.6%
Contains
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Iron
+68.7%
Contains
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Manganese
+48%
Contains
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Selenium
+88.7%
Equal in Sodium - 69
Equal in Copper - 0.075
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
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Vitamin A
+50%
Contains
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Vitamin B1
+1411.1%
Contains
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Vitamin B2
+138.1%
Contains
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Vitamin B3
+108.8%
Contains
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Vitamin B5
+1453.6%
Contains
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Vitamin B6
+243.3%
Contains
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Folate
+240%
Contains
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Vitamin B12
+155.3%
Contains
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Vitamin A
+50%
Contains
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Vitamin B1
+1411.1%
Contains
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Vitamin B2
+138.1%
Contains
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Vitamin B3
+108.8%
Contains
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Vitamin B5
+1453.6%
Contains
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Vitamin B6
+243.3%
Contains
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Folate
+240%
Contains
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Vitamin B12
+155.3%
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
Contains
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Fats
+1248.9%
Contains
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Other
+690.8%
Equal in Protein - 22.64
Equal in Water - 66.97
Protein:
23.69 g
Fats:
12.14 g
Carbs:
0 g
Water:
62.97 g
Other:
1.2 g
Protein:
22.64 g
Fats:
0.9 g
Carbs:
0 g
Water:
66.97 g
Other:
9.49 g
Contains
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Fats
+1248.9%
Contains
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Other
+690.8%
Equal in Protein - 22.64
Equal in Water - 66.97
Fat Type Comparison
Fat type breakdown side-by-side comparison
Contains
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Monounsaturated Fat
+655.1%
Contains
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Polyunsaturated fat
+692.4%
Contains
less
Saturated Fat
-99.2%
Saturated Fat:
4.499 g
Monounsaturated Fat:
3.315 g
Polyunsaturated fat:
1.458 g
Saturated Fat:
0.034 g
Monounsaturated Fat:
0.439 g
Polyunsaturated fat:
0.184 g
Contains
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Monounsaturated Fat
+655.1%
Contains
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Polyunsaturated fat
+692.4%
Contains
less
Saturated Fat
-99.2%
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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| Lower in Sugar |
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| Lower in Cholesterol |
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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 Saturated Fat |
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| Lower in Glycemic Index | Equal | ||
| Lower in price | Equal | ||
All nutrients comparison - raw data values
| Nutrient | |
|
Opinion |
| Protein | 23.69g | 22.64g |
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| Fats | 12.14g | 0.9g |
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| Calories | 211kcal | 105kcal |
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| Calcium | 43mg | 11mg |
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| Iron | 0.67mg | 1.13mg |
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| Magnesium | 31mg | 18mg |
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| Phosphorus | 341mg | 102mg |
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| Potassium | 636mg | 181mg |
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| Sodium | 76mg | 69mg |
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| Zinc | 0.69mg | 0.32mg |
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| Copper | 0.078mg | 0.075mg |
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| Manganese | 0.025mg | 0.037mg |
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| Selenium | 46.8µg | 88.3µg |
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| Vitamin A | 120IU | 80IU |
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| Vitamin A RAE | 36µg | 24µg |
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| Vitamin E | 1.87mg |
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| Vitamin B1 | 0.68mg | 0.045mg |
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| Vitamin B2 | 0.15mg | 0.063mg |
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| Vitamin B3 | 3.8mg | 1.82mg |
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| Vitamin B5 | 0.87mg | 0.056mg |
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| Vitamin B6 | 0.23mg | 0.067mg |
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| Folate | 17µg | 5µg |
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| Vitamin B12 | 1.2µg | 0.47µg |
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| Vitamin K | 1.1µg |
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| Tryptophan | 0.265mg | 0.23mg |
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| Threonine | 1.038mg | 1.03mg |
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| Isoleucine | 1.092mg | 1.058mg |
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| Leucine | 1.925mg | 1.797mg |
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| Lysine | 2.175mg | 2.092mg |
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| Methionine | 0.701mg | 0.728mg |
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| Phenylalanine | 0.925mg | 0.869mg |
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| Valine | 1.22mg | 1.083mg |
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| Histidine | 0.697mg | 0.474mg |
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| Cholesterol | 64mg | 80mg |
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| Saturated Fat | 4.499g | 0.034g |
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| Omega-3 - DHA | 0.504g | 0.025g |
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| Omega-3 - EPA | 0.224g | 0.006g |
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| Omega-3 - DPA | 0.259g | 0.001g |
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| Monounsaturated Fat | 3.315g | 0.439g |
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| Polyunsaturated fat | 1.458g | 0.184g |
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| Omega-6 - Eicosadienoic acid | 0.069g |
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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%
16%
Minerals Daily Need Coverage Score
58%
65%
Comparison summary
Which food is lower in Sugar?
Pompano is lower in Sugar (difference - 0g)
Which food is lower in Cholesterol?
Pompano is lower in Cholesterol (difference - 16mg)
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?
Orange roughy contains less Sodium (difference - 7mg)
Which food is lower in Saturated Fat?
Orange roughy is lower in Saturated Fat (difference - 4.465g)
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 ($)