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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, Vitamin A RAE, and Magnesium.
  • Pompano covers your daily need of 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.
Contains more Calcium +22.9%
Contains more Phosphorus +103%
Contains more Potassium +77.7%
Contains more Zinc +115.6%
Contains more Copper +254.5%
Contains more Manganese +66.7%
Contains more Selenium +28.2%
Contains more Iron +91%
Contains more Magnesium +77.4%
Contains less Sodium -26.3%
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 11% 48% 40% 72% 32% 8% 9% 8% 2% 200%
Contains more Calcium +22.9%
Contains more Phosphorus +103%
Contains more Potassium +77.7%
Contains more Zinc +115.6%
Contains more Copper +254.5%
Contains more Manganese +66.7%
Contains more Selenium +28.2%
Contains more Iron +91%
Contains more Magnesium +77.4%
Contains less Sodium -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.
:
Contains more Vitamin B1 +580%
Contains more Vitamin B2 +66.7%
Contains more Vitamin B5 +16%
Contains more Folate +13.3%
Contains more Vitamin A +158.3%
Contains more Vitamin B6 +30.4%
Contains more Vitamin B12 +25%
Equal in Vitamin B3 - 4
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 19% 0% 0% 0% 25% 21% 75% 45% 70% 12% 188% 0% 0%
Contains more Vitamin B1 +580%
Contains more Vitamin B2 +66.7%
Contains more Vitamin B5 +16%
Contains more Folate +13.3%
Contains more Vitamin A +158.3%
Contains more Vitamin B6 +30.4%
Contains more Vitamin B12 +25%
Equal in Vitamin B3 - 4

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Contains more Protein +76.7%
Contains more Other +344.4%
Contains more Fats +26%
Contains more Water +12.8%
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 Protein +76.7%
Contains more Other +344.4%
Contains more Fats +26%
Contains more Water +12.8%

Fat Type Comparison

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

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 raw
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 raw Opinion
Protein 23.69g 13.41g Pompano
Fats 12.14g 15.3g Sablefish raw
Calories 211kcal 195kcal Pompano
Calcium 43mg 35mg Pompano
Iron 0.67mg 1.28mg Sablefish raw
Magnesium 31mg 55mg Sablefish raw
Phosphorus 341mg 168mg Pompano
Potassium 636mg 358mg Pompano
Sodium 76mg 56mg Sablefish raw
Zinc 0.69mg 0.32mg Pompano
Copper 0.078mg 0.022mg Pompano
Manganese 0.025mg 0.015mg Pompano
Selenium 46.8µg 36.5µg Pompano
Vitamin A 120IU 310IU Sablefish raw
Vitamin A RAE 36µg 93µg Sablefish raw
Vitamin B1 0.68mg 0.1mg Pompano
Vitamin B2 0.15mg 0.09mg Pompano
Vitamin B3 3.8mg 4mg Sablefish raw
Vitamin B5 0.87mg 0.75mg Pompano
Vitamin B6 0.23mg 0.3mg Sablefish raw
Folate 17µg 15µg Pompano
Vitamin B12 1.2µg 1.5µg Sablefish raw
Tryptophan 0.265mg 0.15mg Pompano
Threonine 1.038mg 0.588mg Pompano
Isoleucine 1.092mg 0.618mg Pompano
Leucine 1.925mg 1.09mg Pompano
Lysine 2.175mg 1.232mg Pompano
Methionine 0.701mg 0.397mg Pompano
Phenylalanine 0.925mg 0.524mg Pompano
Valine 1.22mg 0.691mg Pompano
Histidine 0.697mg 0.395mg Pompano
Cholesterol 64mg 49mg Sablefish raw
Saturated Fat 4.499g 3.201g Sablefish raw
Omega-3 - DHA 0.504g 0.718g Sablefish raw
Omega-3 - EPA 0.224g 0.677g Sablefish raw
Omega-3 - DPA 0.259g 0.169g Pompano
Monounsaturated Fat 3.315g 8.057g Sablefish raw
Polyunsaturated fat 1.458g 2.042g Sablefish raw

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Pompano Sablefish raw
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
42%
Pompano
35%
Sablefish raw
Minerals Daily Need Coverage Score
58%
Pompano
43%
Sablefish raw

Comparison summary

Which food contains less Sodium?
Sablefish raw
Sablefish raw contains less Sodium (difference - 20mg)
Which food is lower in Cholesterol?
Sablefish raw
Sablefish raw is lower in Cholesterol (difference - 15mg)
Which food is lower in Saturated Fat?
Sablefish raw
Sablefish raw is lower in Saturated Fat (difference - 1.298g)
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 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.