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 for 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 | +800% |
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% |
All nutrients comparison - raw data values
Nutrient | ![]() |
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DV% diff. |
Vitamin B1 | 0.68mg | 0.023mg | 55% |
Selenium | 46.8µg | 63µg | 29% |
Phosphorus | 341mg | 205mg | 19% |
Saturated fat | 4.499g | 0.347g | 19% |
Vitamin D | 151IU | 19% | |
Vitamin D | 3.8µg | 19% | |
Fats | 12.14g | 1.34g | 17% |
Choline | 65mg | 12% | |
Vitamin B5 | 0.87mg | 0.333mg | 11% |
Protein | 23.69g | 18.36g | 11% |
Vitamin B3 | 3.8mg | 2.393mg | 9% |
Vitamin B12 | 1.2µg | 1.39µg | 8% |
Monounsaturated fat | 3.315g | 0.385g | 7% |
Potassium | 636mg | 386mg | 7% |
Polyunsaturated fat | 1.458g | 0.401g | 7% |
Calories | 211kcal | 90kcal | 6% |
Copper | 0.078mg | 0.034mg | 5% |
Iron | 0.67mg | 0.3mg | 5% |
Cholesterol | 64mg | 50mg | 5% |
Vitamin A | 36µg | 4µg | 4% |
Zinc | 0.69mg | 0.36mg | 3% |
Calcium | 43mg | 14mg | 3% |
Vitamin B2 | 0.15mg | 0.187mg | 3% |
Folate | 17µg | 9µg | 2% |
Vitamin B6 | 0.23mg | 0.21mg | 2% |
Vitamin E | 0.36mg | 2% | |
Manganese | 0.025mg | 0.011mg | 1% |
Magnesium | 31mg | 27mg | 1% |
Sodium | 76mg | 74mg | 0% |
Trans fat | 0.02g | N/A | |
Tryptophan | 0.265mg | 0.245mg | 0% |
Threonine | 1.038mg | 0.838mg | 0% |
Isoleucine | 1.092mg | 0.876mg | 0% |
Leucine | 1.925mg | 1.516mg | 0% |
Lysine | 2.175mg | 1.808mg | 0% |
Methionine | 0.701mg | 0.584mg | 0% |
Phenylalanine | 0.925mg | 0.772mg | 0% |
Valine | 1.22mg | 0.913mg | 0% |
Histidine | 0.697mg | 0.414mg | 0% |
Omega-3 - EPA | 0.224g | 0.089g | N/A |
Omega-3 - DHA | 0.504g | 0.197g | N/A |
Omega-3 - ALA | 0.011g | N/A | |
Omega-3 - DPA | 0.259g | 0.023g | N/A |
Omega-3 - Eicosatrienoic acid | 0.003g | N/A | |
Omega-6 - Gamma-linoleic acid | 0.001g | N/A | |
Omega-6 - Dihomo-gamma-linoleic acid | 0.002g | N/A | |
Omega-6 - Eicosadienoic acid | 0.004g | N/A | |
Omega-6 - Linoleic acid | 0.022g | N/A |
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% |