Pompano vs. Roe — In-Depth Nutrition Comparison
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What are the main differences between pompano and roe?
- Pompano is richer in vitamin B1, potassium, and vitamin B3, while roe is higher in vitamin B12, vitamin B2, phosphorus, folate, and vitamin C.
- Roe's daily need coverage for vitamin B12 is 431% higher.
- Roe has 2 times less vitamin B1 than pompano. Pompano has 0.68mg of vitamin B1, while roe has 0.277mg.
- Roe is lower in saturated fat.
- Roe has a higher glycemic index (27) than pompano (0).
We used Fish, pompano, florida, cooked, dry heat and Fish, roe, mixed species, cooked, dry heat types in this comparison.
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 MagnesiumMagnesium | +19.2% |
| Contains more CalciumCalcium | +53.6% |
| Contains more PotassiumPotassium | +124.7% |
| Contains less SodiumSodium | -35% |
| Contains more ManganeseManganese | +92.3% |
| Contains more IronIron | +14.9% |
| Contains more CopperCopper | +64.1% |
| Contains more ZincZinc | +85.5% |
| Contains more PhosphorusPhosphorus | +51% |
| Contains more SeleniumSelenium | +10.5% |
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 B1Vitamin B1 | +145.5% |
| Contains more Vitamin B3Vitamin B3 | +73.4% |
| Contains more Vitamin B6Vitamin B6 | +24.3% |
| Contains more Vitamin CVitamin C | +∞% |
| Contains more Vitamin AVitamin A | +152.8% |
| Contains more Vitamin B2Vitamin B2 | +532.7% |
| Contains more Vitamin B5Vitamin B5 | +32.6% |
| Contains more Vitamin B12Vitamin B12 | +861.7% |
| Contains more FolateFolate | +441.2% |
All nutrients comparison - raw data values
| Nutrient |  |
 |
DV% diff. |
| Vitamin B12 | 1.2µg | 11.54µg | 431% |
| Cholesterol | 64mg | 479mg | 138% |
| Vitamin B2 | 0.15mg | 0.949mg | 61% |
| Vitamin B1 | 0.68mg | 0.277mg | 34% |
| Phosphorus | 341mg | 515mg | 25% |
| Folate | 17µg | 92µg | 19% |
| Vitamin C | 0mg | 16.4mg | 18% |
| Polyunsaturated fat | 1.458g | 3.404g | 13% |
| Saturated fat | 4.499g | 1.866g | 12% |
| Potassium | 636mg | 283mg | 10% |
| Protein | 23.69g | 28.62g | 10% |
| Vitamin B3 | 3.8mg | 2.192mg | 10% |
| Selenium | 46.8µg | 51.7µg | 9% |
| Copper | 0.078mg | 0.128mg | 6% |
| Vitamin A | 36µg | 91µg | 6% |
| Vitamin B5 | 0.87mg | 1.154mg | 6% |
| Fats | 12.14g | 8.23g | 6% |
| Zinc | 0.69mg | 1.28mg | 5% |
| Monounsaturated fat | 3.315g | 2.129g | 3% |
| Vitamin B6 | 0.23mg | 0.185mg | 3% |
| Sodium | 76mg | 117mg | 2% |
| Calcium | 43mg | 28mg | 2% |
| Manganese | 0.025mg | 0.013mg | 1% |
| Iron | 0.67mg | 0.77mg | 1% |
| Magnesium | 31mg | 26mg | 1% |
| Carbs | 0g | 1.92g | 1% |
| Calories | 211kcal | 204kcal | 0% |
| Net carbs | 0g | 1.92g | N/A |
| Tryptophan | 0.265mg | 0.375mg | 0% |
| Threonine | 1.038mg | 1.305mg | 0% |
| Isoleucine | 1.092mg | 1.465mg | 0% |
| Leucine | 1.925mg | 2.509mg | 0% |
| Lysine | 2.175mg | 2.179mg | 0% |
| Methionine | 0.701mg | 0.71mg | 0% |
| Phenylalanine | 0.925mg | 1.401mg | 0% |
| Valine | 1.22mg | 1.676mg | 0% |
| Histidine | 0.697mg | 0.778mg | 0% |
| Omega-3 - EPA | 0.224g | 1.26g | N/A |
| Omega-3 - DHA | 0.504g | 1.747g | N/A |
| Omega-3 - DPA | 0.259g | 0.105g | N/A |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
| Contains more FatsFats | +47.5% |
| Contains more ProteinProtein | +20.8% |
| Contains more CarbsCarbs | +∞% |
| Contains more OtherOther | +116.7% |
~equal in
Water
~58.63g
Fat Type Comparison
Fat type breakdown side-by-side comparison
| Contains more Mono. FatMonounsaturated fat | +55.7% |
| Contains less Sat. FatSaturated fat | -58.5% |
| Contains more Poly. FatPolyunsaturated fat | +133.5% |
