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  6. Pompano vs. Orange roughy raw

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

Pompano vs Orange roughy raw 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 12% 2.7% 15% 38% 25% 6.3% 46% 9.4% 6.5% 364%
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%
~equal in Copper ~0.075mg
~equal in Sodium ~72mg

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% 7% 24% 0% 7.8% 10% 29% 3.1% 12% 48% 1.8% 20% 0%
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%
~equal in Vitamin C ~0mg
~equal in Vitamin D ~µg
~equal in Choline ~mg

All nutrients comparison - raw data values

Nutrient Pompano Orange roughy raw 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

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
16% 76% 7%
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
49% 36% 16%
Saturated fat: Sat. Fat 4.499 g
Monounsaturated fat: Mono. Fat 3.315 g
Polyunsaturated fat: Poly. Fat 1.458 g
4% 66% 30%
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%

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 raw - https://fdc.nal.usda.gov/fdc-app.html#/food-details/175133/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.