Pompano vs. Orange roughy raw — In-Depth Nutrition Comparison
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Important differences between pompano and orange roughy raw
- Pompano has more vitamin B1, vitamin B12, phosphorus, vitamin B5, vitamin B3, potassium, vitamin B6, and vitamin B2; however, orange roughy raw has more selenium.
- Pompano's daily need coverage for vitamin B1 is 54% more.
- Pompano has 300 times more saturated fat than orange roughy raw. Pompano has 4.499g of saturated fat, while orange roughy raw has 0.015g.
The food varieties used in the comparison are Fish, pompano, florida, cooked, dry heat and Fish, roughy, orange, raw.
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 more MagnesiumMagnesium | +82.4% |
| Contains more CalciumCalcium | +377.8% |
| Contains more PotassiumPotassium | +280.8% |
| Contains more ZincZinc | +200% |
| Contains more PhosphorusPhosphorus | +218.7% |
| Contains more IronIron | +50.7% |
| Contains more ManganeseManganese | +100% |
| Contains more SeleniumSelenium | +42.5% |
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 more Vitamin AVitamin A | +71.4% |
| Contains more Vitamin B1Vitamin B1 | +2093.5% |
| Contains more Vitamin B2Vitamin B2 | +233.3% |
| Contains more Vitamin B3Vitamin B3 | +148.4% |
| Contains more Vitamin B5Vitamin B5 | +1605.9% |
| Contains more Vitamin B6Vitamin B6 | +342.3% |
| Contains more Vitamin B12Vitamin B12 | +215.8% |
| Contains more FolateFolate | +52.9% |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
Protein:
23.69 g
Fats:
12.14 g
Carbs:
0 g
Water:
62.97 g
Other:
1.2 g
Protein:
16.41 g
Fats:
0.7 g
Carbs:
0 g
Water:
75.67 g
Other:
7.22 g
| Contains more ProteinProtein | +44.4% |
| Contains more FatsFats | +1634.3% |
| Contains more WaterWater | +20.2% |
| Contains more OtherOther | +501.7% |
~equal in
Carbs
~0g
Fat Type Comparison
Fat type breakdown side-by-side comparison
Saturated fat:
Sat. Fat
4.499 g
Monounsaturated fat:
Mono. Fat
3.315 g
Polyunsaturated fat:
Poly. Fat
1.458 g
Saturated fat:
Sat. Fat
0.015 g
Monounsaturated fat:
Mono. Fat
0.239 g
Polyunsaturated fat:
Poly. Fat
0.109 g
| Contains more Mono. FatMonounsaturated fat | +1287% |
| Contains more Poly. FatPolyunsaturated fat | +1237.6% |
| Contains less Sat. FatSaturated fat | -99.7% |
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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| Lower in Sugar |
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| Rich in vitamins |
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| Lower in Cholesterol |
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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 | |
|
DV% diff. |
| Vitamin B1 | 0.68mg | 0.031mg | 54% |
| Selenium | 46.8µg | 66.7µg | 36% |
| Vitamin B12 | 1.2µg | 0.38µg | 34% |
| Phosphorus | 341mg | 107mg | 33% |
| Saturated fat | 4.499g | 0.015g | 20% |
| Fats | 12.14g | 0.7g | 18% |
| Vitamin B5 | 0.87mg | 0.051mg | 16% |
| Protein | 23.69g | 16.41g | 15% |
| Vitamin B6 | 0.23mg | 0.052mg | 14% |
| Potassium | 636mg | 167mg | 14% |
| Vitamin B3 | 3.8mg | 1.53mg | 14% |
| Polyunsaturated fat | 1.458g | 0.109g | 9% |
| Monounsaturated fat | 3.315g | 0.239g | 8% |
| Vitamin B2 | 0.15mg | 0.045mg | 8% |
| Vitamin E | 1.2mg | 8% | |
| Calories | 211kcal | 76kcal | 7% |
| Zinc | 0.69mg | 0.23mg | 4% |
| Iron | 0.67mg | 1.01mg | 4% |
| Calcium | 43mg | 9mg | 3% |
| Magnesium | 31mg | 17mg | 3% |
| Vitamin A | 36µg | 21µg | 2% |
| Folate | 17µg | 26µg | 2% |
| Manganese | 0.025mg | 0.05mg | 1% |
| Vitamin K | 0.7µg | 1% | |
| Cholesterol | 64mg | 60mg | 1% |
| Copper | 0.078mg | 0.075mg | 0% |
| Sodium | 76mg | 72mg | 0% |
| Tryptophan | 0.265mg | 0.184mg | 0% |
| Threonine | 1.038mg | 0.74mg | 0% |
| Isoleucine | 1.092mg | 0.767mg | 0% |
| Leucine | 1.925mg | 1.293mg | 0% |
| Lysine | 2.175mg | 1.49mg | 0% |
| Methionine | 0.701mg | 0.526mg | 0% |
| Phenylalanine | 0.925mg | 0.626mg | 0% |
| Valine | 1.22mg | 0.789mg | 0% |
| Histidine | 0.697mg | 0.338mg | 0% |
| Omega-3 - EPA | 0.224g | 0.004g | N/A |
| Omega-3 - DHA | 0.504g | 0.015g | N/A |
| Omega-3 - ALA | 0.003g | N/A | |
| Omega-3 - DPA | 0.259g | 0.001g | N/A |
| Omega-6 - Eicosadienoic acid | 0.037g | N/A |
Which food is preferable for your diet?
is better in case of low diet
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| Low Calories diet |
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| Low Fats diet |
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| Low Carbs diet | Equal | |
| Low Glycemic Index diet | Equal | |
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
43%
12%
Minerals Daily Need Coverage Score
58%
52%
Comparison summary
Which food is richer in minerals?
Pompano is relatively richer in minerals
Which food is lower in Sugar?
Pompano is lower in Sugar (difference - 0g)
Which food is richer in vitamins?
Pompano is relatively richer in vitamins
Which food is lower in Cholesterol?
Orange roughy raw is lower in Cholesterol (difference - 4mg)
Which food contains less Sodium?
Orange roughy raw contains less Sodium (difference - 4mg)
Which food is lower in Saturated fat?
Orange roughy raw is lower in Saturated fat (difference - 4.484g)
Which food is lower in glycemic index?
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The foods have equal glycemic indexes (0)
Which food is cheaper?
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The foods are relatively equal in price ($)