Pompano vs. Pacific saury — In-Depth Nutrition Comparison

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Summary of differences between pompano and pacific saury

Pompano has more selenium, vitamin B1, and phosphorus; however, pacific saury is higher in vitamin B12, manganese, copper, iron, and calcium.
Pompano covers your daily need for selenium, 56% more than pacific saury.
Pompano has 14 times more saturated fat than pacific saury. While pompano has 4.499g of saturated fat, pacific saury has only 0.319g.

These are the specific foods used in this comparison Fish, pompano, florida, cooked, dry heat and Fish, pike, walleye, cooked, dry heat.

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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.

Pompano

Pacific saury

Contains more PotassiumPotassium	+27.5%
Contains more PhosphorusPhosphorus	+26.8%
Contains more SeleniumSelenium	+188.9%

Contains more MagnesiumMagnesium	+22.6%
Contains more CalciumCalcium	+227.9%
Contains more IronIron	+149.3%
Contains more CopperCopper	+192.3%
Contains more ZincZinc	+14.5%
Contains less SodiumSodium	-14.5%
Contains more ManganeseManganese	+4004%

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.

Pompano

Pacific saury

Contains more Vitamin AVitamin A	+50%
Contains more Vitamin B1Vitamin B1	+117.9%
Contains more Vitamin B3Vitamin B3	+35.7%
Contains more Vitamin B6Vitamin B6	+66.7%

Contains more Vitamin B2Vitamin B2	+30%
Contains more Vitamin B12Vitamin B12	+92.5%

~equal in Vitamin C ~0mg

~equal in Vitamin E ~mg

~equal in Vitamin D ~µg

~equal in Vitamin B5 ~0.865mg

~equal in Vitamin K ~µg

~equal in Folate ~17µg

~equal in Choline ~mg

All nutrients comparison - raw data values

Nutrient			DV% diff.
Selenium	46.8µg	16.2µg	56%
Vitamin B12	1.2µg	2.31µg	46%
Manganese	0.025mg	1.026mg	44%
Vitamin B1	0.68mg	0.312mg	31%
Saturated fat	4.499g	0.319g	19%
Copper	0.078mg	0.228mg	17%
Fats	12.14g	1.56g	16%
Cholesterol	64mg	110mg	15%
Iron	0.67mg	1.67mg	13%
Calcium	43mg	141mg	10%
Phosphorus	341mg	269mg	10%
Vitamin B6	0.23mg	0.138mg	7%
Monounsaturated fat	3.315g	0.377g	7%
Polyunsaturated fat	1.458g	0.573g	6%
Vitamin B3	3.8mg	2.801mg	6%
Calories	211kcal	119kcal	5%
Potassium	636mg	499mg	4%
Vitamin B2	0.15mg	0.195mg	3%
Protein	23.69g	24.54g	2%
Magnesium	31mg	38mg	2%
Vitamin A	36µg	24µg	1%
Zinc	0.69mg	0.79mg	1%
Sodium	76mg	65mg	0%
Vitamin B5	0.87mg	0.865mg	0%
Folate	17µg	17µg	0%
Tryptophan	0.265mg	0.275mg	0%
Threonine	1.038mg	1.076mg	0%
Isoleucine	1.092mg	1.131mg	0%
Leucine	1.925mg	1.994mg	0%
Lysine	2.175mg	2.254mg	0%
Methionine	0.701mg	0.726mg	0%
Phenylalanine	0.925mg	0.958mg	0%
Valine	1.22mg	1.264mg	0%
Histidine	0.697mg	0.722mg	0%
Omega-3 - EPA	0.224g	0.11g	N/A
Omega-3 - DHA	0.504g	0.288g	N/A
Omega-3 - DPA	0.259g	0.049g	N/A