Pompano vs. Shad — In-Depth Nutrition Comparison

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The main differences between pompano and shad

Pompano is richer in vitamin B12 and vitamin B1, yet shad is richer in vitamin B3, vitamin B6, vitamin B2, and iron.
Daily need coverage for vitamin B12 for pompano is 44% higher.
Pompano contains 4 times more vitamin B1 than shad. Pompano contains 0.68mg of vitamin B1, while shad contains 0.183mg.
Pompano contains less cholesterol.

Food types used in this article are Fish, pompano, florida, cooked, dry heat and Fish, shad, american, cooked, dry heat.

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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

Shad

Contains more PotassiumPotassium	+29.3%
Contains more ZincZinc	+46.8%

Contains more MagnesiumMagnesium	+22.6%
Contains more CalciumCalcium	+39.5%
Contains more IronIron	+85.1%
Contains less SodiumSodium	-14.5%
Contains more ManganeseManganese	+116%

~equal in Copper ~0.082mg

~equal in Phosphorus ~349mg

~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

Shad

Contains more Vitamin B1Vitamin B1	+271.6%
Contains more Vitamin B12Vitamin B12	+757.1%

Contains more Vitamin B2Vitamin B2	+105.3%
Contains more Vitamin B3Vitamin B3	+183.4%
Contains more Vitamin B6Vitamin B6	+100.9%

~equal in Vitamin C ~0mg

~equal in Vitamin A ~36µg

~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 B3	3.8mg	10.769mg	44%
Vitamin B12	1.2µg	0.14µg	44%
Vitamin B1	0.68mg	0.183mg	41%
Saturated fat	4.499g		20%
Vitamin B6	0.23mg	0.462mg	18%
Vitamin B2	0.15mg	0.308mg	12%
Cholesterol	64mg	96mg	11%
Polyunsaturated fat	1.458g		10%
Fats	12.14g	17.65g	8%
Monounsaturated fat	3.315g		8%
Iron	0.67mg	1.24mg	7%
Potassium	636mg	492mg	4%
Protein	23.69g	21.71g	4%
Calories	211kcal	252kcal	2%
Calcium	43mg	60mg	2%
Zinc	0.69mg	0.47mg	2%
Magnesium	31mg	38mg	2%
Manganese	0.025mg	0.054mg	1%
Phosphorus	341mg	349mg	1%
Copper	0.078mg	0.082mg	0%
Sodium	76mg	65mg	0%
Vitamin A	36µg	36µg	0%
Selenium	46.8µg	46.8µg	0%
Vitamin B5	0.87mg	0.865mg	0%
Folate	17µg	17µg	0%
Tryptophan	0.265mg	0.243mg	0%
Threonine	1.038mg	0.952mg	0%
Isoleucine	1.092mg	1mg	0%
Leucine	1.925mg	1.764mg	0%
Lysine	2.175mg	1.993mg	0%
Methionine	0.701mg	0.642mg	0%
Phenylalanine	0.925mg	0.847mg	0%
Valine	1.22mg	1.118mg	0%
Histidine	0.697mg	0.639mg	0%
Omega-3 - EPA	0.224g		N/A
Omega-3 - DHA	0.504g		N/A
Omega-3 - DPA	0.259g		N/A