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  6. Pompano vs. Rockfish

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.

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.
Pompano
Pompano
8
:
2
Rockfish
Rockfish
Contains more Calcium +207.1%
Contains more Iron +123.3%
Contains more Magnesium +14.8%
Contains more Phosphorus +66.3%
Contains more Potassium +64.8%
Contains more Zinc +91.7%
Contains more Copper +129.4%
Contains more Manganese +127.3%
Contains more Selenium +34.6%
Equal in Sodium - 74
Pompano
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 13% 26% 23% 147% 57% 10% 19% 27% 4% 256%
Rockfish
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 5% 12% 20% 88% 35% 10% 10% 12% 2% 344%
Contains more Calcium +207.1%
Contains more Iron +123.3%
Contains more Magnesium +14.8%
Contains more Phosphorus +66.3%
Contains more Potassium +64.8%
Contains more Zinc +91.7%
Contains more Copper +129.4%
Contains more Manganese +127.3%
Contains more Selenium +34.6%
Equal in Sodium - 74

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.
Pompano
Pompano
6
:
5
Rockfish
Rockfish
Contains more Vitamin A +700%
Contains more Vitamin B1 +2856.5%
Contains more Vitamin B3 +58.8%
Contains more Vitamin B5 +161.3%
Contains more Folate +88.9%
Contains more Vitamin B2 +24.7%
Contains more Vitamin B12 +15.8%
Equal in Vitamin B6 - 0.21
Pompano
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 8% 0% 0% 0% 171% 35% 72% 53% 54% 13% 150% 0%
Rockfish
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 1% 8% 114% 0% 6% 44% 45% 20% 49% 7% 174% 0%
Contains more Vitamin A +700%
Contains more Vitamin B1 +2856.5%
Contains more Vitamin B3 +58.8%
Contains more Vitamin B5 +161.3%
Contains more Folate +88.9%
Contains more Vitamin B2 +24.7%
Contains more Vitamin B12 +15.8%
Equal in Vitamin B6 - 0.21

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Pompano
Pompano
2
:
2
Rockfish
Rockfish
Contains more Protein +29%
Contains more Fats +806%
Contains more Water +25.6%
Equal in Other - 1.22
Pompano
24% 12% 63%
Protein: 23.69 g
Fats: 12.14 g
Carbs: 0 g
Water: 62.97 g
Other: 1.2 g
Rockfish
18% 79%
Protein: 18.36 g
Fats: 1.34 g
Carbs: 0 g
Water: 79.08 g
Other: 1.22 g
Contains more Protein +29%
Contains more Fats +806%
Contains more Water +25.6%
Equal in Other - 1.22

Fat Type Comparison

Fat type breakdown side-by-side comparison
Pompano
Pompano
2
:
1
Rockfish
Rockfish
Contains more Monounsaturated Fat +761%
Contains more Polyunsaturated fat +263.6%
Contains less Saturated Fat -92.3%
Pompano
49% 36% 16%
Saturated Fat: 4.499 g
Monounsaturated Fat: 3.315 g
Polyunsaturated fat: 1.458 g
Rockfish
31% 34% 35%
Saturated Fat: 0.347 g
Monounsaturated Fat: 0.385 g
Polyunsaturated fat: 0.401 g
Contains more Monounsaturated Fat +761%
Contains more Polyunsaturated fat +263.6%
Contains less Saturated 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.
Pompano Rockfish
Lower in Sodium ok
Lower in Cholesterol ok
Lower in Saturated Fat ok
Lower in Sugar 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 18.36g Pompano
Fats 12.14g 1.34g Pompano
Calories 211kcal 90kcal Pompano
Calcium 43mg 14mg Pompano
Iron 0.67mg 0.3mg Pompano
Magnesium 31mg 27mg Pompano
Phosphorus 341mg 205mg Pompano
Potassium 636mg 386mg Pompano
Sodium 76mg 74mg Rockfish
Zinc 0.69mg 0.36mg Pompano
Copper 0.078mg 0.034mg Pompano
Manganese 0.025mg 0.011mg Pompano
Selenium 46.8µg 63µg Rockfish
Vitamin A 120IU 15IU Pompano
Vitamin A RAE 36µg 4µg Pompano
Vitamin E 0.36mg Rockfish
Vitamin D 151IU Rockfish
Vitamin D 3.8µg Rockfish
Vitamin B1 0.68mg 0.023mg Pompano
Vitamin B2 0.15mg 0.187mg Rockfish
Vitamin B3 3.8mg 2.393mg Pompano
Vitamin B5 0.87mg 0.333mg Pompano
Vitamin B6 0.23mg 0.21mg Pompano
Folate 17µg 9µg Pompano
Vitamin B12 1.2µg 1.39µg Rockfish
Tryptophan 0.265mg 0.245mg Pompano
Threonine 1.038mg 0.838mg Pompano
Isoleucine 1.092mg 0.876mg Pompano
Leucine 1.925mg 1.516mg Pompano
Lysine 2.175mg 1.808mg Pompano
Methionine 0.701mg 0.584mg Pompano
Phenylalanine 0.925mg 0.772mg Pompano
Valine 1.22mg 0.913mg Pompano
Histidine 0.697mg 0.414mg Pompano
Cholesterol 64mg 50mg Rockfish
Trans Fat 0.02g Pompano
Saturated Fat 4.499g 0.347g Rockfish
Omega-3 - DHA 0.504g 0.197g Pompano
Omega-3 - EPA 0.224g 0.089g Pompano
Omega-3 - DPA 0.259g 0.023g Pompano
Monounsaturated Fat 3.315g 0.385g Pompano
Polyunsaturated fat 1.458g 0.401g Pompano
Omega-6 - Eicosadienoic acid 0.004g Rockfish
Omega-6 - Linoleic acid 0.022g Rockfish
Omega-6 - Gamma-linoleic acid 0.001g Rockfish
Omega-3 - ALA 0.011g Rockfish
Omega-3 - Eicosatrienoic acid 0.003g Rockfish
Omega-6 - Dihomo-gamma-linoleic acid 0.002g 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

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
46%
Pompano
39%
Rockfish
Minerals Daily Need Coverage Score
58%
Pompano
53%
Rockfish

Comparison summary

Which food contains less Sodium?
Rockfish
Rockfish contains less Sodium (difference - 2mg)
Which food is lower in Cholesterol?
Rockfish
Rockfish is lower in Cholesterol (difference - 14mg)
Which food is lower in Saturated Fat?
Rockfish
Rockfish is lower in Saturated Fat (difference - 4.152g)
Which food is lower in Sugar?
Pompano
Pompano is lower in Sugar (difference - 0g)
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/173684/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.