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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

Pompano vs Rockfish 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 +152.9%
Contains more Iron +86.1%
Contains more Phosphorus +37.5%
Contains more Potassium +36.2%
Contains less Sodium -14.6%
Contains more Zinc +60.5%
Contains more Copper +90.2%
Contains more Manganese +92.3%
Contains more Selenium +62.8%
Equal in Magnesium - 33
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 6% 14% 24% 107% 42% 12% 12% 14% 2% 416%
Contains more Calcium +152.9%
Contains more Iron +86.1%
Contains more Phosphorus +37.5%
Contains more Potassium +36.2%
Contains less Sodium -14.6%
Contains more Zinc +60.5%
Contains more Copper +90.2%
Contains more Manganese +92.3%
Contains more Selenium +62.8%
Equal in Magnesium - 33

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 +650%
Contains more Vitamin B1 +2418.5%
Contains more Vitamin B3 +31.2%
Contains more Vitamin B5 +115.3%
Contains more Folate +70%
Contains more Vitamin B2 +50.7%
Contains more Vitamin B12 +32.5%
Equal in Vitamin B6 - 0.241
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 1% 9% 138% 0% 7% 53% 55% 25% 56% 8% 199% 43% 0%
Contains more Vitamin A +650%
Contains more Vitamin B1 +2418.5%
Contains more Vitamin B3 +31.2%
Contains more Vitamin B5 +115.3%
Contains more Folate +70%
Contains more Vitamin B2 +50.7%
Contains more Vitamin B12 +32.5%
Equal in Vitamin B6 - 0.241

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Contains more Fats +649.4%
Contains more Water +18.6%
Contains more Other +23.3%
Equal in Protein - 22.23
24% 12% 63%
Protein: 23.69 g
Fats: 12.14 g
Carbs: 0 g
Water: 62.97 g
Other: 1.2 g
22% 75%
Protein: 22.23 g
Fats: 1.62 g
Carbs: 0 g
Water: 74.67 g
Other: 1.48 g
Contains more Fats +649.4%
Contains more Water +18.6%
Contains more Other +23.3%
Equal in Protein - 22.23

Fat Type Comparison

Fat type breakdown side-by-side comparison
Contains more Monounsaturated Fat +611.4%
Contains more Polyunsaturated fat +200.6%
Contains less Saturated Fat -90.7%
49% 36% 16%
Saturated Fat: 4.499 g
Monounsaturated Fat: 3.315 g
Polyunsaturated fat: 1.458 g
31% 34% 35%
Saturated Fat: 0.42 g
Monounsaturated Fat: 0.466 g
Polyunsaturated fat: 0.485 g
Contains more Monounsaturated Fat +611.4%
Contains more Polyunsaturated fat +200.6%
Contains less Saturated Fat -90.7%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Pompano Rockfish Opinion
Protein 23.69g 22.23g Pompano
Fats 12.14g 1.62g Pompano
Calories 211kcal 109kcal Pompano
Calcium 43mg 17mg Pompano
Iron 0.67mg 0.36mg Pompano
Magnesium 31mg 33mg Rockfish
Phosphorus 341mg 248mg Pompano
Potassium 636mg 467mg Pompano
Sodium 76mg 89mg Pompano
Zinc 0.69mg 0.43mg Pompano
Copper 0.078mg 0.041mg Pompano
Manganese 0.025mg 0.013mg Pompano
Selenium 46.8µg 76.2µg Rockfish
Vitamin A 120IU 16IU Pompano
Vitamin A RAE 36µg 5µg Pompano
Vitamin E 0.44mg Rockfish
Vitamin D 183IU Rockfish
Vitamin D 4.6µg Rockfish
Vitamin B1 0.68mg 0.027mg Pompano
Vitamin B2 0.15mg 0.226mg Rockfish
Vitamin B3 3.8mg 2.897mg Pompano
Vitamin B5 0.87mg 0.404mg Pompano
Vitamin B6 0.23mg 0.241mg Rockfish
Folate 17µg 10µg Pompano
Vitamin B12 1.2µg 1.59µg Rockfish
Choline 78.7mg Rockfish
Tryptophan 0.265mg 0.296mg Rockfish
Threonine 1.038mg 1.014mg Pompano
Isoleucine 1.092mg 1.06mg Pompano
Leucine 1.925mg 1.835mg Pompano
Lysine 2.175mg 2.188mg Rockfish
Methionine 0.701mg 0.707mg Rockfish
Phenylalanine 0.925mg 0.935mg Rockfish
Valine 1.22mg 1.106mg Pompano
Histidine 0.697mg 0.502mg Pompano
Cholesterol 64mg 61mg Rockfish
Trans Fat 0.025g Pompano
Saturated Fat 4.499g 0.42g Rockfish
Omega-3 - DHA 0.504g 0.238g Pompano
Omega-3 - EPA 0.224g 0.107g Pompano
Omega-3 - DPA 0.259g 0.027g Pompano
Monounsaturated Fat 3.315g 0.466g Pompano
Polyunsaturated fat 1.458g 0.485g Pompano
Omega-6 - Eicosadienoic acid 0.005g Rockfish

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Pompano Rockfish
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
45%
Rockfish
Minerals Daily Need Coverage Score
58%
Pompano
64%
Rockfish

Comparison summary

Which food is lower in Cholesterol?
Rockfish
Rockfish is lower in Cholesterol (difference - 3mg)
Which food is lower in Saturated Fat?
Rockfish
Rockfish is lower in Saturated Fat (difference - 4.079g)
Which food is lower in Sugar?
Pompano
Pompano is lower in Sugar (difference - 0g)
Which food contains less Sodium?
Pompano
Pompano contains less Sodium (difference - 13mg)
Which food is richer in minerals?
Pompano
Pompano is relatively richer in minerals
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 ($)
Which food is richer in vitamins?
?
It cannot be stated which food is richer in vitamins. See the charts below for detailed information. See the charts below for detailed information. See the charts below for detailed information.

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. Rockfish - https://fdc.nal.usda.gov/fdc-app.html#/food-details/175131/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.