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
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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 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.
| 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% |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
Protein:
23.69 g
Fats:
12.14 g
Carbs:
0 g
Water:
62.97 g
Other:
1.2 g
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
Saturated fat:
Sat. Fat
4.499 g
Monounsaturated fat:
Mono. Fat
3.315 g
Polyunsaturated fat:
Poly. Fat
1.458 g
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% |
Comparison summary table
Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
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| Lower in Cholesterol |
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| Lower in Sodium |
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| Lower in Saturated fat |
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| Rich in minerals |
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| Lower in Sugar | Equal | ||
| Lower in Glycemic Index | Equal | ||
| Lower in price | Equal | ||
| Rich in vitamins | Equal | ||
All nutrients comparison - raw data values
| Nutrient | |
|
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 |
Which food is preferable for your diet?
is better in case of low diet
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| Low Calories diet |
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| Low Fats diet |
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| Low Carbs diet | Equal | |
| 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
43%
36%
Minerals Daily Need Coverage Score
58%
43%
Comparison summary
Which food is lower in Cholesterol?
Sablefish raw is lower in Cholesterol (difference - 15mg)
Which food contains less Sodium?
Sablefish raw contains less Sodium (difference - 20mg)
Which food is lower in Saturated fat?
Sablefish raw is lower in Saturated fat (difference - 1.298g)
Which food is richer in minerals?
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.