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 monounsaturated fat.
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.

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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.

Pompano

Sablefish

Contains more PotassiumPotassium	+38.6%
Contains more CopperCopper	+178.6%
Contains more ZincZinc	+68.3%
Contains more PhosphorusPhosphorus	+58.6%
Contains more ManganeseManganese	+31.6%

Contains more MagnesiumMagnesium	+129%
Contains more IronIron	+144.8%

~equal in Calcium ~45mg

~equal in Sodium ~72mg

~equal in Selenium ~46.8µg

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

Sablefish

Contains more Vitamin B1Vitamin B1	+457.4%
Contains more Vitamin B2Vitamin B2	+30.4%

Contains more Vitamin AVitamin A	+183.3%
Contains more Vitamin B3Vitamin B3	+34.9%
Contains more Vitamin B6Vitamin B6	+50.4%
Contains more Vitamin B12Vitamin B12	+20%

~equal in Vitamin C ~0mg

~equal in Vitamin E ~mg

~equal in Vitamin D ~µg

~equal in Vitamin B5 ~0.865mg

~equal in Vitamin K ~µg

~equal in Folate ~17µg

~equal in Choline ~mg

All nutrients comparison - raw data values

Nutrient			DV% diff.
Vitamin B1	0.68mg	0.122mg	47%
Phosphorus	341mg	215mg	18%
Monounsaturated fat	3.315g	10.328g	18%
Protein	23.69g	17.19g	13%
Fats	12.14g	19.62g	12%
Iron	0.67mg	1.64mg	12%
Magnesium	31mg	71mg	10%
Vitamin B12	1.2µg	1.44µg	10%
Vitamin B6	0.23mg	0.346mg	9%
Polyunsaturated fat	1.458g	2.618g	8%
Vitamin B3	3.8mg	5.128mg	8%
Vitamin A	36µg	102µg	7%
Copper	0.078mg	0.028mg	6%
Potassium	636mg	459mg	5%
Vitamin B2	0.15mg	0.115mg	3%
Zinc	0.69mg	0.41mg	3%
Calories	211kcal	250kcal	2%
Saturated fat	4.499g	4.099g	2%
Cholesterol	64mg	63mg	0%
Calcium	43mg	45mg	0%
Sodium	76mg	72mg	0%
Selenium	46.8µg	46.8µg	0%
Manganese	0.025mg	0.019mg	0%
Vitamin B5	0.87mg	0.865mg	0%
Folate	17µg	17µg	0%
Tryptophan	0.265mg	0.193mg	0%
Threonine	1.038mg	0.754mg	0%
Isoleucine	1.092mg	0.792mg	0%
Leucine	1.925mg	1.397mg	0%
Lysine	2.175mg	1.579mg	0%
Methionine	0.701mg	0.509mg	0%
Phenylalanine	0.925mg	0.671mg	0%
Valine	1.22mg	0.886mg	0%
Histidine	0.697mg	0.506mg	0%
Omega-3 - EPA	0.224g	0.867g	N/A
Omega-3 - DHA	0.504g	0.92g	N/A
Omega-3 - DPA	0.259g	0.216g	N/A