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
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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 PotassiumPotassium | +84.9% |
| Contains more PhosphorusPhosphorus | +32.7% |
| Contains more SeleniumSelenium | +190.7% |
| Contains more MagnesiumMagnesium | +22.6% |
| Contains more CalciumCalcium | +137.2% |
| Contains more IronIron | +73.1% |
| Contains more CopperCopper | +146.2% |
| Contains more ZincZinc | +107.2% |
| Contains more ManganeseManganese | +3500% |
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 | +275% |
| Contains more Vitamin B1Vitamin B1 | +750% |
| Contains more Vitamin B2Vitamin B2 | +25% |
| Contains more Vitamin B3Vitamin B3 | +100% |
| Contains more Vitamin B6Vitamin B6 | +64.3% |
| Contains more FolateFolate | +183.3% |
| Contains more Vitamin CVitamin C | +∞% |
| Contains more Vitamin B12Vitamin B12 | +83.3% |
~equal in
Vitamin D
~µg
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
| Contains more FatsFats | +928.8% |
| Contains more OtherOther | +69% |
| Contains more WaterWater | +16.3% |
~equal in
Protein
~24.86g
~equal in
Carbs
~0g
Fat Type Comparison
Fat type breakdown side-by-side comparison
| Contains more Mono. FatMonounsaturated Fat | +1600% |
| Contains more Poly. FatPolyunsaturated fat | +208.9% |
| Contains less Sat. FatSaturated 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.
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| Lower in Cholesterol |
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| Lower in Sodium |
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| Rich in vitamins |
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| Lower in Saturated Fat |
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| Rich in minerals |
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| Lower in Sugar | Equal | ||
| Lower in Glycemic Index | Equal | ||
| Lower in price | Equal | ||
All nutrients comparison - raw data values
| Nutrient | |
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Opinion |
| Calories | 211kcal | 117kcal |
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| Protein | 23.69g | 24.86g |
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| Fats | 12.14g | 1.18g |
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| Vitamin C | 0mg | 1.7mg |
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| Cholesterol | 64mg | 115mg |
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| Magnesium | 31mg | 38mg |
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| Calcium | 43mg | 102mg |
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| Potassium | 636mg | 344mg |
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| Iron | 0.67mg | 1.16mg |
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| Copper | 0.078mg | 0.192mg |
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| Zinc | 0.69mg | 1.43mg |
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| Phosphorus | 341mg | 257mg |
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| Sodium | 76mg | 79mg |
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| Vitamin A | 120IU | 32IU |
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| Vitamin A | 36µg | 10µg |
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| Manganese | 0.025mg | 0.9mg |
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| Selenium | 46.8µg | 16.1µg |
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| Vitamin B1 | 0.68mg | 0.08mg |
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| Vitamin B2 | 0.15mg | 0.12mg |
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| Vitamin B3 | 3.8mg | 1.9mg |
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| Vitamin B5 | 0.87mg | 0.87mg | |
| Vitamin B6 | 0.23mg | 0.14mg |
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| Vitamin B12 | 1.2µg | 2.2µg |
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| Folate | 17µg | 6µg |
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| Saturated Fat | 4.499g | 0.237g |
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| Monounsaturated Fat | 3.315g | 0.195g |
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| Polyunsaturated fat | 1.458g | 0.472g |
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| Tryptophan | 0.265mg | 0.278mg |
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| Threonine | 1.038mg | 1.09mg |
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| Isoleucine | 1.092mg | 1.145mg |
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| Leucine | 1.925mg | 2.02mg |
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| Lysine | 2.175mg | 2.283mg |
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| Methionine | 0.701mg | 0.736mg |
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| Phenylalanine | 0.925mg | 0.97mg |
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| Valine | 1.22mg | 1.281mg |
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| Histidine | 0.697mg | 0.732mg |
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| Omega-3 - EPA | 0.224g | 0.101g |
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| Omega-3 - DHA | 0.504g | 0.223g |
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| Omega-3 - DPA | 0.259g | 0.036g |
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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 | |
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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%
35%
Minerals Daily Need Coverage Score
58%
56%
Comparison summary
Which food is lower in Cholesterol?
Pompano is lower in Cholesterol (difference - 51mg)
Which food contains less Sodium?
Pompano contains less Sodium (difference - 3mg)
Which food is richer in vitamins?
Pompano is relatively richer in vitamins
Which food is lower in Saturated Fat?
Perch is lower in Saturated Fat (difference - 4.262g)
Which food is richer in minerals?
Perch is relatively richer in minerals
Which food contains less Sugar?
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The foods are relatively equal in Sugar ( g)
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 ($)