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  6. Pompano vs. Sablefish raw

Pompano vs. Sablefish raw — In-Depth Nutrition Comparison

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Summary of differences between pompano and sablefish raw

  • Pompano has more vitamin B1, phosphorus, selenium, potassium, and copper; however, sablefish raw is higher in vitamin B12, iron, magnesium, and vitamin B6.
  • Pompano covers your daily need for vitamin B1, 48% more than sablefish raw.
  • Pompano has 4 times more copper than sablefish raw. While pompano has 0.078mg of copper, sablefish raw has only 0.022mg.
  • Sablefish raw has less saturated fat.

These are the specific foods used in this comparison Fish, pompano, florida, cooked, dry heat and Fish, sablefish, raw.

Infographic

Pompano vs Sablefish raw 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.
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 22% 13% 56% 25% 26% 19% 146% 9.9% 3.3% 255%
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 39% 11% 32% 48% 7.3% 8.7% 72% 7.3% 2% 199%
Contains more CalciumCalcium +22.9%
Contains more PotassiumPotassium +77.7%
Contains more CopperCopper +254.5%
Contains more ZincZinc +115.6%
Contains more PhosphorusPhosphorus +103%
Contains more ManganeseManganese +66.7%
Contains more SeleniumSelenium +28.2%
Contains more MagnesiumMagnesium +77.4%
Contains more IronIron +91%
Contains less SodiumSodium -26.3%

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.
Vitamin C Vit. C Vitamin A Vit. A Vitamin E Vit. E Vitamin D Vit. D Vitamin B1 Vit. B1 Vitamin B2 Vit. B2 Vitamin B3 Vit. B3 Vitamin B5 Vit. B5 Vitamin B6 Vit. B6 Vitamin B12 Vit. B12 Vitamin K Vit. K Folate Folate Choline Choline 0% 12% 0% 0% 170% 35% 71% 52% 53% 150% 0% 13% 0%
Vitamin C Vit. C Vitamin A Vit. A Vitamin E Vit. E Vitamin D Vit. D Vitamin B1 Vit. B1 Vitamin B2 Vit. B2 Vitamin B3 Vit. B3 Vitamin B5 Vit. B5 Vitamin B6 Vit. B6 Vitamin B12 Vit. B12 Vitamin K Vit. K Folate Folate Choline Choline 0% 31% 0% 0% 25% 21% 75% 45% 69% 188% 0% 11% 0%
Contains more Vitamin B1Vitamin B1 +580%
Contains more Vitamin B2Vitamin B2 +66.7%
Contains more Vitamin B5Vitamin B5 +16%
Contains more FolateFolate +13.3%
Contains more Vitamin AVitamin A +158.3%
Contains more Vitamin B6Vitamin B6 +30.4%
Contains more Vitamin B12Vitamin B12 +25%
~equal in Vitamin C ~0mg
~equal in Vitamin E ~mg
~equal in Vitamin D ~µg
~equal in Vitamin B3 ~4mg
~equal in Vitamin K ~µg
~equal in Choline ~mg

All nutrients comparison - raw data values

Nutrient Pompano Sablefish raw DV% diff.
Vitamin B1 0.68mg 0.1mg 48%
Phosphorus 341mg 168mg 25%
Protein 23.69g 13.41g 21%
Selenium 46.8µg 36.5µg 19%
Vitamin B12 1.2µg 1.5µg 13%
Monounsaturated fat 3.315g 8.057g 12%
Potassium 636mg 358mg 8%
Iron 0.67mg 1.28mg 8%
Saturated fat 4.499g 3.201g 6%
Magnesium 31mg 55mg 6%
Copper 0.078mg 0.022mg 6%
Vitamin A 36µg 93µg 6%
Vitamin B2 0.15mg 0.09mg 5%
Vitamin B6 0.23mg 0.3mg 5%
Cholesterol 64mg 49mg 5%
Fats 12.14g 15.3g 5%
Polyunsaturated fat 1.458g 2.042g 4%
Zinc 0.69mg 0.32mg 3%
Vitamin B5 0.87mg 0.75mg 2%
Folate 17µg 15µg 1%
Calories 211kcal 195kcal 1%
Vitamin B3 3.8mg 4mg 1%
Sodium 76mg 56mg 1%
Calcium 43mg 35mg 1%
Manganese 0.025mg 0.015mg 0%
Tryptophan 0.265mg 0.15mg 0%
Threonine 1.038mg 0.588mg 0%
Isoleucine 1.092mg 0.618mg 0%
Leucine 1.925mg 1.09mg 0%
Lysine 2.175mg 1.232mg 0%
Methionine 0.701mg 0.397mg 0%
Phenylalanine 0.925mg 0.524mg 0%
Valine 1.22mg 0.691mg 0%
Histidine 0.697mg 0.395mg 0%
Omega-3 - EPA 0.224g 0.677g N/A
Omega-3 - DHA 0.504g 0.718g N/A
Omega-3 - DPA 0.259g 0.169g N/A

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
24% 12% 63%
Protein: 23.69 g
Fats: 12.14 g
Carbs: 0 g
Water: 62.97 g
Other: 1.2 g
13% 15% 71%
Protein: 13.41 g
Fats: 15.3 g
Carbs: 0 g
Water: 71.02 g
Other: 0.27 g
Contains more ProteinProtein +76.7%
Contains more OtherOther +344.4%
Contains more FatsFats +26%
Contains more WaterWater +12.8%
~equal in Carbs ~0g

Fat Type Comparison

Fat type breakdown side-by-side comparison
49% 36% 16%
Saturated fat: Sat. Fat 4.499 g
Monounsaturated fat: Mono. Fat 3.315 g
Polyunsaturated fat: Poly. Fat 1.458 g
24% 61% 15%
Saturated fat: Sat. Fat 3.201 g
Monounsaturated fat: Mono. Fat 8.057 g
Polyunsaturated fat: Poly. Fat 2.042 g
Contains less Sat. FatSaturated fat -28.9%
Contains more Mono. FatMonounsaturated fat +143%
Contains more Poly. FatPolyunsaturated fat +40.1%

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 raw - https://fdc.nal.usda.gov/fdc-app.html#/food-details/175134/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.