Pompano vs. Rockfish — In-Depth Nutrition Comparison
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Significant differences between pompano and rockfish
- Pompano has more vitamin B1, phosphorus, vitamin B5, and vitamin B3; however, rockfish is richer in selenium, vitamin B12, and vitamin B2.
- Pompano covers your daily vitamin B1 needs 54% more than rockfish.
- Rockfish has 11 times less saturated fat than pompano. Pompano has 4.499g of saturated fat, while rockfish has 0.42g.
Specific food types used in this comparison are Fish, pompano, florida, cooked, dry heat and Fish, rockfish, Pacific, 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 CalciumCalcium | +152.9% |
| Contains more PotassiumPotassium | +36.2% |
| Contains more IronIron | +86.1% |
| Contains more CopperCopper | +90.2% |
| Contains more ZincZinc | +60.5% |
| Contains more PhosphorusPhosphorus | +37.5% |
| Contains less SodiumSodium | -14.6% |
| Contains more ManganeseManganese | +92.3% |
| Contains more SeleniumSelenium | +62.8% |
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 | +620% |
| Contains more Vitamin B1Vitamin B1 | +2418.5% |
| Contains more Vitamin B3Vitamin B3 | +31.2% |
| Contains more Vitamin B5Vitamin B5 | +115.3% |
| Contains more FolateFolate | +70% |
| Contains more Vitamin B2Vitamin B2 | +50.7% |
| Contains more Vitamin B12Vitamin B12 | +32.5% |
All nutrients comparison - raw data values
| Nutrient |  |
 |
DV% diff. |
| Vitamin B1 | 0.68mg | 0.027mg | 54% |
| Selenium | 46.8µg | 76.2µg | 53% |
| Vitamin D | 4.6µg | 23% | |
| Vitamin D | 183IU | 23% | |
| Saturated fat | 4.499g | 0.42g | 19% |
| Fats | 12.14g | 1.62g | 16% |
| Vitamin B12 | 1.2µg | 1.59µg | 16% |
| Choline | 78.7mg | 14% | |
| Phosphorus | 341mg | 248mg | 13% |
| Vitamin B5 | 0.87mg | 0.404mg | 9% |
| Monounsaturated fat | 3.315g | 0.466g | 7% |
| Polyunsaturated fat | 1.458g | 0.485g | 6% |
| Vitamin B3 | 3.8mg | 2.897mg | 6% |
| Vitamin B2 | 0.15mg | 0.226mg | 6% |
| Calories | 211kcal | 109kcal | 5% |
| Potassium | 636mg | 467mg | 5% |
| Copper | 0.078mg | 0.041mg | 4% |
| Iron | 0.67mg | 0.36mg | 4% |
| Vitamin E | 0.44mg | 3% | |
| Vitamin A | 36µg | 5µg | 3% |
| Protein | 23.69g | 22.23g | 3% |
| Calcium | 43mg | 17mg | 3% |
| Zinc | 0.69mg | 0.43mg | 2% |
| Folate | 17µg | 10µg | 2% |
| Manganese | 0.025mg | 0.013mg | 1% |
| Cholesterol | 64mg | 61mg | 1% |
| Vitamin B6 | 0.23mg | 0.241mg | 1% |
| Sodium | 76mg | 89mg | 1% |
| Magnesium | 31mg | 33mg | 0% |
| Trans fat | 0.025g | N/A | |
| Tryptophan | 0.265mg | 0.296mg | 0% |
| Threonine | 1.038mg | 1.014mg | 0% |
| Isoleucine | 1.092mg | 1.06mg | 0% |
| Leucine | 1.925mg | 1.835mg | 0% |
| Lysine | 2.175mg | 2.188mg | 0% |
| Methionine | 0.701mg | 0.707mg | 0% |
| Phenylalanine | 0.925mg | 0.935mg | 0% |
| Valine | 1.22mg | 1.106mg | 0% |
| Histidine | 0.697mg | 0.502mg | 0% |
| Omega-3 - EPA | 0.224g | 0.107g | N/A |
| Omega-3 - DHA | 0.504g | 0.238g | N/A |
| Omega-3 - DPA | 0.259g | 0.027g | N/A |
| Omega-6 - Eicosadienoic acid | 0.005g | N/A |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
| Contains more FatsFats | +649.4% |
| Contains more WaterWater | +18.6% |
| Contains more OtherOther | +23.3% |
~equal in
Protein
~22.23g
~equal in
Carbs
~0g
Fat Type Comparison
Fat type breakdown side-by-side comparison
| Contains more Mono. FatMonounsaturated fat | +611.4% |
| Contains more Poly. FatPolyunsaturated fat | +200.6% |
| Contains less Sat. FatSaturated fat | -90.7% |
