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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.
Contains more Calcium +377.8%
Contains more Magnesium +82.4%
Contains more Phosphorus +218.7%
Contains more Potassium +280.8%
Contains more Zinc +200%
Contains more Iron +50.7%
Contains more Manganese +100%
Contains more Selenium +42.5%
Equal in Sodium - 72
Equal in Copper - 0.075
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 13% 26% 23% 147% 57% 10% 19% 27% 4% 256%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 3% 38% 13% 46% 15% 10% 7% 25% 7% 364%
Contains more Calcium +377.8%
Contains more Magnesium +82.4%
Contains more Phosphorus +218.7%
Contains more Potassium +280.8%
Contains more Zinc +200%
Contains more Iron +50.7%
Contains more Manganese +100%
Contains more Selenium +42.5%
Equal in Sodium - 72
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 more Vitamin A +71.4%
Contains more Vitamin B1 +2093.5%
Contains more Vitamin B2 +233.3%
Contains more Vitamin B3 +148.4%
Contains more Vitamin B5 +1605.9%
Contains more Vitamin B6 +342.3%
Contains more Vitamin B12 +215.8%
Contains more Folate +52.9%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Choline Vitamin K 8% 0% 0% 0% 171% 35% 72% 53% 54% 13% 150% 0% 0%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Choline Vitamin K 5% 24% 0% 0% 8% 11% 29% 4% 12% 20% 48% 0% 2%
Contains more Vitamin A +71.4%
Contains more Vitamin B1 +2093.5%
Contains more Vitamin B2 +233.3%
Contains more Vitamin B3 +148.4%
Contains more Vitamin B5 +1605.9%
Contains more Vitamin B6 +342.3%
Contains more Vitamin B12 +215.8%
Contains more Folate +52.9%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Contains more Protein +44.4%
Contains more Fats +1634.3%
Contains more Water +20.2%
Contains more Other +501.7%
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 Protein +44.4%
Contains more Fats +1634.3%
Contains more Water +20.2%
Contains more Other +501.7%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Contains more Monounsaturated Fat +1287%
Contains more Polyunsaturated fat +1237.6%
Contains less Saturated Fat -99.7%
49% 36% 16%
Saturated Fat: 4.499 g
Monounsaturated Fat: 3.315 g
Polyunsaturated fat: 1.458 g
4% 66% 30%
Saturated Fat: 0.015 g
Monounsaturated Fat: 0.239 g
Polyunsaturated fat: 0.109 g
Contains more Monounsaturated Fat +1287%
Contains more Polyunsaturated fat +1237.6%
Contains less Saturated 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.
Pompano Orange roughy raw
Rich in minerals ok
Lower in Sugar ok
Rich in vitamins ok
Lower in Sodium ok
Lower in Cholesterol ok
Lower in Saturated Fat ok
Lower in Glycemic Index Equal
Lower in price Equal

All nutrients comparison - raw data values

Nutrient Pompano Orange roughy raw Opinion
Protein 23.69g 16.41g Pompano
Fats 12.14g 0.7g Pompano
Calories 211kcal 76kcal Pompano
Calcium 43mg 9mg Pompano
Iron 0.67mg 1.01mg Orange roughy raw
Magnesium 31mg 17mg Pompano
Phosphorus 341mg 107mg Pompano
Potassium 636mg 167mg Pompano
Sodium 76mg 72mg Orange roughy raw
Zinc 0.69mg 0.23mg Pompano
Copper 0.078mg 0.075mg Pompano
Manganese 0.025mg 0.05mg Orange roughy raw
Selenium 46.8µg 66.7µg Orange roughy raw
Vitamin A 120IU 70IU Pompano
Vitamin A RAE 36µg 21µg Pompano
Vitamin E 1.2mg Orange roughy raw
Vitamin B1 0.68mg 0.031mg Pompano
Vitamin B2 0.15mg 0.045mg Pompano
Vitamin B3 3.8mg 1.53mg Pompano
Vitamin B5 0.87mg 0.051mg Pompano
Vitamin B6 0.23mg 0.052mg Pompano
Folate 17µg 26µg Orange roughy raw
Vitamin B12 1.2µg 0.38µg Pompano
Vitamin K 0.7µg Orange roughy raw
Tryptophan 0.265mg 0.184mg Pompano
Threonine 1.038mg 0.74mg Pompano
Isoleucine 1.092mg 0.767mg Pompano
Leucine 1.925mg 1.293mg Pompano
Lysine 2.175mg 1.49mg Pompano
Methionine 0.701mg 0.526mg Pompano
Phenylalanine 0.925mg 0.626mg Pompano
Valine 1.22mg 0.789mg Pompano
Histidine 0.697mg 0.338mg Pompano
Cholesterol 64mg 60mg Orange roughy raw
Saturated Fat 4.499g 0.015g Orange roughy raw
Omega-3 - DHA 0.504g 0.015g Pompano
Omega-3 - EPA 0.224g 0.004g Pompano
Omega-3 - DPA 0.259g 0.001g Pompano
Monounsaturated Fat 3.315g 0.239g Pompano
Polyunsaturated fat 1.458g 0.109g Pompano
Omega-6 - Eicosadienoic acid 0.037g Orange roughy raw
Omega-3 - ALA 0.003g Orange roughy raw

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Pompano Orange roughy raw
Low Fats diet ok
Low Carbs diet Equal
Low Calories diet ok
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
42%
Pompano
12%
Orange roughy raw
Minerals Daily Need Coverage Score
58%
Pompano
52%
Orange roughy raw

Comparison summary

Which food is richer in minerals?
Pompano
Pompano is relatively richer in minerals
Which food is lower in Sugar?
Pompano
Pompano is lower in Sugar (difference - 0g)
Which food is richer in vitamins?
Pompano
Pompano is relatively richer in vitamins
Which food contains less Sodium?
Orange roughy raw
Orange roughy raw contains less Sodium (difference - 4mg)
Which food is lower in Cholesterol?
Orange roughy raw
Orange roughy raw is lower in Cholesterol (difference - 4mg)
Which food is lower in Saturated Fat?
Orange roughy raw
Orange roughy raw is lower in Saturated Fat (difference - 4.484g)
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 ($)

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.