Pompano vs. Rockfish — In-Depth Nutrition Comparison
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How are Pompano and Rockfish different?
- Pompano is higher in Vitamin B1, Phosphorus, Vitamin B5, Vitamin B3, Potassium, and Monounsaturated Fat, however, Rockfish is richer in Selenium, and Vitamin B12.
- Daily need coverage for Vitamin B1 from Pompano is 55% higher.
- Pompano contains 13 times more Saturated Fat than Rockfish. While Pompano contains 4.499g of Saturated Fat, Rockfish contains only 0.347g.
Fish, pompano, florida, cooked, dry heat and Fish, rockfish, Pacific, mixed species, raw are the varieties used in this article.
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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 MagnesiumMagnesium | +14.8% |
| Contains more CalciumCalcium | +207.1% |
| Contains more PotassiumPotassium | +64.8% |
| Contains more IronIron | +123.3% |
| Contains more CopperCopper | +129.4% |
| Contains more ZincZinc | +91.7% |
| Contains more PhosphorusPhosphorus | +66.3% |
| Contains more ManganeseManganese | +127.3% |
| Contains more SeleniumSelenium | +34.6% |
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 | +700% |
| Contains more Vitamin B1Vitamin B1 | +2856.5% |
| Contains more Vitamin B3Vitamin B3 | +58.8% |
| Contains more Vitamin B5Vitamin B5 | +161.3% |
| Contains more FolateFolate | +88.9% |
| Contains more Vitamin B2Vitamin B2 | +24.7% |
| Contains more Vitamin B12Vitamin B12 | +15.8% |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
| Contains more ProteinProtein | +29% |
| Contains more FatsFats | +806% |
| Contains more WaterWater | +25.6% |
~equal in
Carbs
~0g
~equal in
Other
~1.22g
Fat Type Comparison
Fat type breakdown side-by-side comparison
| Contains more Mono. FatMonounsaturated Fat | +761% |
| Contains more Poly. FatPolyunsaturated fat | +263.6% |
| Contains less Sat. FatSaturated Fat | -92.3% |
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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| Lower in Saturated Fat |
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| Lower in Sugar |
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| Rich in minerals |
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| Lower in Glycemic Index | Equal | ||
| Lower in price | Equal | ||
| Rich in vitamins | Equal | ||
All nutrients comparison - raw data values
| Nutrient | |
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Opinion |
| Calories | 211kcal | 90kcal |
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| Protein | 23.69g | 18.36g |
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| Fats | 12.14g | 1.34g |
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| Cholesterol | 64mg | 50mg |
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| Vitamin D | 151IU |
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| Magnesium | 31mg | 27mg |
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| Calcium | 43mg | 14mg |
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| Potassium | 636mg | 386mg |
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| Iron | 0.67mg | 0.3mg |
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| Copper | 0.078mg | 0.034mg |
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| Zinc | 0.69mg | 0.36mg |
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| Phosphorus | 341mg | 205mg |
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| Sodium | 76mg | 74mg |
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| Vitamin A | 120IU | 15IU |
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| Vitamin A | 36µg | 4µg |
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| Vitamin E | 0.36mg |
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| Vitamin D | 3.8µg |
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| Manganese | 0.025mg | 0.011mg |
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| Selenium | 46.8µg | 63µg |
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| Vitamin B1 | 0.68mg | 0.023mg |
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| Vitamin B2 | 0.15mg | 0.187mg |
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| Vitamin B3 | 3.8mg | 2.393mg |
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| Vitamin B5 | 0.87mg | 0.333mg |
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| Vitamin B6 | 0.23mg | 0.21mg |
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| Vitamin B12 | 1.2µg | 1.39µg |
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| Folate | 17µg | 9µg |
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| Trans Fat | 0.02g |
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| Choline | 65mg |
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| Saturated Fat | 4.499g | 0.347g |
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| Monounsaturated Fat | 3.315g | 0.385g |
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| Polyunsaturated fat | 1.458g | 0.401g |
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| Tryptophan | 0.265mg | 0.245mg |
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| Threonine | 1.038mg | 0.838mg |
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| Isoleucine | 1.092mg | 0.876mg |
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| Leucine | 1.925mg | 1.516mg |
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| Lysine | 2.175mg | 1.808mg |
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| Methionine | 0.701mg | 0.584mg |
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| Phenylalanine | 0.925mg | 0.772mg |
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| Valine | 1.22mg | 0.913mg |
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| Histidine | 0.697mg | 0.414mg |
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| Omega-3 - EPA | 0.224g | 0.089g |
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| Omega-3 - DHA | 0.504g | 0.197g |
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| Omega-3 - ALA | 0.011g |
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| Omega-3 - DPA | 0.259g | 0.023g |
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| Omega-3 - Eicosatrienoic acid | 0.003g |
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| Omega-6 - Gamma-linoleic acid | 0.001g |
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| Omega-6 - Dihomo-gamma-linoleic acid | 0.002g |
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| Omega-6 - Eicosadienoic acid | 0.004g |
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| Omega-6 - Linoleic acid | 0.022g |
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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 | |
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%
38%
Minerals Daily Need Coverage Score
58%
53%
Comparison summary
Which food is lower in Cholesterol?
Rockfish is lower in Cholesterol (difference - 14mg)
Which food contains less Sodium?
Rockfish contains less Sodium (difference - 2mg)
Which food is lower in Saturated Fat?
Rockfish is lower in Saturated Fat (difference - 4.152g)
Which food is lower in Sugar?
Pompano is lower in Sugar (difference - 0g)
Which food is richer in minerals?
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.