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Pompano vs. Sablefish — In-Depth Nutrition Comparison

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What are the differences between Pompano and Sablefish?

  • Pompano is higher in Vitamin B1, Phosphorus, Copper, and Potassium, however, Sablefish is richer in Iron, Vitamin B12, Magnesium, Vitamin B6, Vitamin B3, and Vitamin A RAE.
  • Pompano's daily need coverage for Vitamin B1 is 46% more.
  • Sablefish contains 3 times less Copper than Pompano. Pompano contains 0.078mg of Copper, while Sablefish contains 0.028mg.

We used Fish, pompano, florida, cooked, dry heat and Fish, sablefish, cooked, dry heat types in this article.

Infographic

Pompano vs Sablefish 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 Phosphorus +58.6%
Contains more Potassium +38.6%
Contains more Zinc +68.3%
Contains more Copper +178.6%
Contains more Manganese +31.6%
Contains more Iron +144.8%
Contains more Magnesium +129%
Equal in Calcium - 45
Equal in Sodium - 72
Equal in Selenium - 46.8
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 14% 62% 51% 93% 41% 10% 12% 10% 3% 256%
Contains more Phosphorus +58.6%
Contains more Potassium +38.6%
Contains more Zinc +68.3%
Contains more Copper +178.6%
Contains more Manganese +31.6%
Contains more Iron +144.8%
Contains more Magnesium +129%
Equal in Calcium - 45
Equal in Sodium - 72
Equal in Selenium - 46.8

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 B1 +457.4%
Contains more Vitamin B2 +30.4%
Contains more Vitamin A +181.7%
Contains more Vitamin B3 +34.9%
Contains more Vitamin B6 +50.4%
Contains more Vitamin B12 +20%
Equal in Vitamin B5 - 0.865
Equal in Folate - 17
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 21% 0% 0% 0% 31% 27% 97% 52% 80% 13% 180% 0% 0%
Contains more Vitamin B1 +457.4%
Contains more Vitamin B2 +30.4%
Contains more Vitamin A +181.7%
Contains more Vitamin B3 +34.9%
Contains more Vitamin B6 +50.4%
Contains more Vitamin B12 +20%
Equal in Vitamin B5 - 0.865
Equal in Folate - 17

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Contains more Protein +37.8%
Contains more Other +252.9%
Contains more Fats +61.6%
Equal in Water - 62.85
24% 12% 63%
Protein: 23.69 g
Fats: 12.14 g
Carbs: 0 g
Water: 62.97 g
Other: 1.2 g
17% 20% 63%
Protein: 17.19 g
Fats: 19.62 g
Carbs: 0 g
Water: 62.85 g
Other: 0.34 g
Contains more Protein +37.8%
Contains more Other +252.9%
Contains more Fats +61.6%
Equal in Water - 62.85

Fat Type Comparison

Fat type breakdown side-by-side comparison
Contains more Monounsaturated Fat +211.6%
Contains more Polyunsaturated fat +79.6%
Equal in Saturated Fat - 4.099
49% 36% 16%
Saturated Fat: 4.499 g
Monounsaturated Fat: 3.315 g
Polyunsaturated fat: 1.458 g
24% 61% 15%
Saturated Fat: 4.099 g
Monounsaturated Fat: 10.328 g
Polyunsaturated fat: 2.618 g
Contains more Monounsaturated Fat +211.6%
Contains more Polyunsaturated fat +79.6%
Equal in Saturated Fat - 4.099

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Pompano Sablefish Opinion
Protein 23.69g 17.19g Pompano
Fats 12.14g 19.62g Sablefish
Calories 211kcal 250kcal Sablefish
Calcium 43mg 45mg Sablefish
Iron 0.67mg 1.64mg Sablefish
Magnesium 31mg 71mg Sablefish
Phosphorus 341mg 215mg Pompano
Potassium 636mg 459mg Pompano
Sodium 76mg 72mg Sablefish
Zinc 0.69mg 0.41mg Pompano
Copper 0.078mg 0.028mg Pompano
Manganese 0.025mg 0.019mg Pompano
Selenium 46.8µg 46.8µg
Vitamin A 120IU 338IU Sablefish
Vitamin A RAE 36µg 102µg Sablefish
Vitamin B1 0.68mg 0.122mg Pompano
Vitamin B2 0.15mg 0.115mg Pompano
Vitamin B3 3.8mg 5.128mg Sablefish
Vitamin B5 0.87mg 0.865mg Pompano
Vitamin B6 0.23mg 0.346mg Sablefish
Folate 17µg 17µg
Vitamin B12 1.2µg 1.44µg Sablefish
Tryptophan 0.265mg 0.193mg Pompano
Threonine 1.038mg 0.754mg Pompano
Isoleucine 1.092mg 0.792mg Pompano
Leucine 1.925mg 1.397mg Pompano
Lysine 2.175mg 1.579mg Pompano
Methionine 0.701mg 0.509mg Pompano
Phenylalanine 0.925mg 0.671mg Pompano
Valine 1.22mg 0.886mg Pompano
Histidine 0.697mg 0.506mg Pompano
Cholesterol 64mg 63mg Sablefish
Saturated Fat 4.499g 4.099g Sablefish
Omega-3 - DHA 0.504g 0.92g Sablefish
Omega-3 - EPA 0.224g 0.867g Sablefish
Omega-3 - DPA 0.259g 0.216g Pompano
Monounsaturated Fat 3.315g 10.328g Sablefish
Polyunsaturated fat 1.458g 2.618g Sablefish

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Pompano Sablefish
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
38%
Sablefish
Minerals Daily Need Coverage Score
58%
Pompano
55%
Sablefish

Comparison summary

Which food contains less Sodium?
Sablefish
Sablefish contains less Sodium (difference - 4mg)
Which food is lower in Cholesterol?
Sablefish
Sablefish is lower in Cholesterol (difference - 1mg)
Which food is lower in Saturated Fat?
Sablefish
Sablefish is lower in Saturated Fat (difference - 0.4g)
Which food is richer in minerals?
Pompano
Pompano is relatively richer in minerals
Which food contains less Sugar?
?
The foods are relatively equal in Sugar ( g)
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. Sablefish - https://fdc.nal.usda.gov/fdc-app.html#/food-details/174240/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.