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Pompano vs. Perch — In-Depth Nutrition Comparison

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Significant differences between Pompano and Perch

  • Pompano has more Selenium, Vitamin B1, Phosphorus, Vitamin B3, and Potassium, however, Perch is richer in Vitamin B12, Manganese, and Copper.
  • Pompano covers your daily Selenium needs 56% more than Perch.
  • Perch has 19 times less Saturated Fat than Pompano. Pompano has 4.499g of Saturated Fat, while Perch has 0.237g.

Specific food types used in this comparison are Fish, pompano, florida, cooked, dry heat and Fish, perch, mixed species, cooked, dry heat.

Infographic

Pompano vs Perch 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.
:
6
Perch
Contains more Phosphorus +32.7%
Contains more Potassium +84.9%
Contains more Selenium +190.7%
Contains more Calcium +137.2%
Contains more Iron +73.1%
Contains more Magnesium +22.6%
Contains more Zinc +107.2%
Contains more Copper +146.2%
Contains more Manganese +3500%
Equal in Sodium - 79
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 31% 44% 28% 111% 31% 11% 39% 64% 118% 88%
Contains more Phosphorus +32.7%
Contains more Potassium +84.9%
Contains more Selenium +190.7%
Contains more Calcium +137.2%
Contains more Iron +73.1%
Contains more Magnesium +22.6%
Contains more Zinc +107.2%
Contains more Copper +146.2%
Contains more Manganese +3500%
Equal in Sodium - 79

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.
:
2
Perch
Contains more Vitamin A +275%
Contains more Vitamin B1 +750%
Contains more Vitamin B2 +25%
Contains more Vitamin B3 +100%
Contains more Vitamin B6 +64.3%
Contains more Folate +183.3%
Contains more Vitamin C +∞%
Contains more Vitamin B12 +83.3%
Equal in Vitamin B5 - 0.87
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 2% 0% 0% 6% 20% 28% 36% 53% 33% 5% 275% 0% 0%
Contains more Vitamin A +275%
Contains more Vitamin B1 +750%
Contains more Vitamin B2 +25%
Contains more Vitamin B3 +100%
Contains more Vitamin B6 +64.3%
Contains more Folate +183.3%
Contains more Vitamin C +∞%
Contains more Vitamin B12 +83.3%
Equal in Vitamin B5 - 0.87

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
:
2
Perch
Contains more Fats +928.8%
Contains more Other +69%
Contains more Water +16.3%
Equal in Protein - 24.86
24% 12% 63%
Protein: 23.69 g
Fats: 12.14 g
Carbs: 0 g
Water: 62.97 g
Other: 1.2 g
25% 73%
Protein: 24.86 g
Fats: 1.18 g
Carbs: 0 g
Water: 73.25 g
Other: 0.71 g
Contains more Fats +928.8%
Contains more Other +69%
Contains more Water +16.3%
Equal in Protein - 24.86

Fat Type Comparison

Fat type breakdown side-by-side comparison
:
1
Perch
Contains more Monounsaturated Fat +1600%
Contains more Polyunsaturated fat +208.9%
Contains less Saturated Fat -94.7%
49% 36% 16%
Saturated Fat: 4.499 g
Monounsaturated Fat: 3.315 g
Polyunsaturated fat: 1.458 g
26% 22% 52%
Saturated Fat: 0.237 g
Monounsaturated Fat: 0.195 g
Polyunsaturated fat: 0.472 g
Contains more Monounsaturated Fat +1600%
Contains more Polyunsaturated fat +208.9%
Contains less Saturated Fat -94.7%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Pompano Perch
Lower in Sodium ok
Lower in Cholesterol ok
Rich in vitamins ok
Lower in Saturated Fat ok
Rich in minerals ok
Lower in Sugar Equal
Lower in Glycemic Index Equal
Lower in price Equal

All nutrients comparison - raw data values

Nutrient Pompano Perch Opinion
Protein 23.69g 24.86g Perch
Fats 12.14g 1.18g Pompano
Calories 211kcal 117kcal Pompano
Calcium 43mg 102mg Perch
Iron 0.67mg 1.16mg Perch
Magnesium 31mg 38mg Perch
Phosphorus 341mg 257mg Pompano
Potassium 636mg 344mg Pompano
Sodium 76mg 79mg Pompano
Zinc 0.69mg 1.43mg Perch
Copper 0.078mg 0.192mg Perch
Manganese 0.025mg 0.9mg Perch
Selenium 46.8µg 16.1µg Pompano
Vitamin A 120IU 32IU Pompano
Vitamin A RAE 36µg 10µg Pompano
Vitamin C 0mg 1.7mg Perch
Vitamin B1 0.68mg 0.08mg Pompano
Vitamin B2 0.15mg 0.12mg Pompano
Vitamin B3 3.8mg 1.9mg Pompano
Vitamin B5 0.87mg 0.87mg
Vitamin B6 0.23mg 0.14mg Pompano
Folate 17µg 6µg Pompano
Vitamin B12 1.2µg 2.2µg Perch
Tryptophan 0.265mg 0.278mg Perch
Threonine 1.038mg 1.09mg Perch
Isoleucine 1.092mg 1.145mg Perch
Leucine 1.925mg 2.02mg Perch
Lysine 2.175mg 2.283mg Perch
Methionine 0.701mg 0.736mg Perch
Phenylalanine 0.925mg 0.97mg Perch
Valine 1.22mg 1.281mg Perch
Histidine 0.697mg 0.732mg Perch
Cholesterol 64mg 115mg Pompano
Saturated Fat 4.499g 0.237g Perch
Omega-3 - DHA 0.504g 0.223g Pompano
Omega-3 - EPA 0.224g 0.101g Pompano
Omega-3 - DPA 0.259g 0.036g Pompano
Monounsaturated Fat 3.315g 0.195g Pompano
Polyunsaturated fat 1.458g 0.472g Pompano

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Pompano Perch
Low Fats diet ok
Low Carbs diet Equal
Low Calories diet ok
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
42%
Pompano
35%
Perch
Minerals Daily Need Coverage Score
58%
Pompano
56%
Perch

Comparison summary

Which food contains less Sodium?
Pompano
Pompano contains less Sodium (difference - 3mg)
Which food is lower in Cholesterol?
Pompano
Pompano is lower in Cholesterol (difference - 51mg)
Which food is richer in vitamins?
Pompano
Pompano is relatively richer in vitamins
Which food is lower in Saturated Fat?
Perch
Perch is lower in Saturated Fat (difference - 4.262g)
Which food is richer in minerals?
Perch
Perch is relatively richer in minerals
Which food contains less Sugar?
?
The foods are relatively equal in Sugar ( g)
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. Perch - https://fdc.nal.usda.gov/fdc-app.html#/food-details/173679/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.