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  6. Pompano vs. Smelt

Pompano vs. Smelt — In-Depth Nutrition Comparison

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How are Pompano and Smelt different?

  • Pompano is higher in Vitamin B1, Vitamin B3, Potassium, and Phosphorus, however, Smelt is richer in Vitamin B12, Manganese, Zinc, and Copper.
  • Daily need coverage for Vitamin B12 from Smelt is 115% higher.
  • Pompano contains 68 times more Vitamin B1 than Smelt. While Pompano contains 0.68mg of Vitamin B1, Smelt contains only 0.01mg.
  • Smelt has less Saturated Fat.

Fish, pompano, florida, cooked, dry heat and Fish, smelt, rainbow, cooked, dry heat are the varieties used in this article.

Infographic

Pompano vs Smelt 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.
Pompano
Pompano
3
:
6
Smelt
Smelt
Contains more Phosphorus +15.6%
Contains more Potassium +71%
Contains more Calcium +79.1%
Contains more Iron +71.6%
Contains more Magnesium +22.6%
Contains more Zinc +207.2%
Contains more Copper +128.2%
Contains more Manganese +3500%
Equal in Sodium - 77
Equal in Selenium - 46.8
Pompano
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 13% 26% 23% 147% 57% 10% 19% 27% 4% 256%
Smelt
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 24% 44% 28% 127% 33% 11% 58% 60% 118% 256%
Contains more Phosphorus +15.6%
Contains more Potassium +71%
Contains more Calcium +79.1%
Contains more Iron +71.6%
Contains more Magnesium +22.6%
Contains more Zinc +207.2%
Contains more Copper +128.2%
Contains more Manganese +3500%
Equal in Sodium - 77
Equal in Selenium - 46.8

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
Pompano
7
:
1
Smelt
Smelt
Contains more Vitamin A +106.9%
Contains more Vitamin B1 +6700%
Contains more Vitamin B3 +115.2%
Contains more Vitamin B5 +17.6%
Contains more Vitamin B6 +35.3%
Contains more Folate +240%
Contains more Vitamin B12 +230.8%
Equal in Vitamin B2 - 0.146
Pompano
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 8% 0% 0% 0% 171% 35% 72% 53% 54% 13% 150% 0%
Smelt
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 4% 0% 0% 0% 3% 34% 34% 45% 40% 4% 497% 0%
Contains more Vitamin A +106.9%
Contains more Vitamin B1 +6700%
Contains more Vitamin B3 +115.2%
Contains more Vitamin B5 +17.6%
Contains more Vitamin B6 +35.3%
Contains more Folate +240%
Contains more Vitamin B12 +230.8%
Equal in Vitamin B2 - 0.146

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Pompano
Pompano
2
:
2
Smelt
Smelt
Contains more Fats +291.6%
Contains more Water +15.6%
Contains more Other +25.8%
Equal in Protein - 22.6
Pompano
24% 12% 63%
Protein: 23.69 g
Fats: 12.14 g
Carbs: 0 g
Water: 62.97 g
Other: 1.2 g
Smelt
23% 3% 73%
Protein: 22.6 g
Fats: 3.1 g
Carbs: 0 g
Water: 72.79 g
Other: 1.51 g
Contains more Fats +291.6%
Contains more Water +15.6%
Contains more Other +25.8%
Equal in Protein - 22.6

Fat Type Comparison

Fat type breakdown side-by-side comparison
Pompano
Pompano
2
:
1
Smelt
Smelt
Contains more Monounsaturated Fat +303.3%
Contains more Polyunsaturated fat +28.5%
Contains less Saturated Fat -87.1%
Pompano
49% 36% 16%
Saturated Fat: 4.499 g
Monounsaturated Fat: 3.315 g
Polyunsaturated fat: 1.458 g
Smelt
23% 32% 45%
Saturated Fat: 0.579 g
Monounsaturated Fat: 0.822 g
Polyunsaturated fat: 1.135 g
Contains more Monounsaturated Fat +303.3%
Contains more Polyunsaturated fat +28.5%
Contains less Saturated Fat -87.1%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Pompano Smelt
Rich in minerals ok
Lower in Saturated Fat ok
Lower in Sodium ok
Lower in Cholesterol ok
Rich in vitamins ok
Lower in Sugar Equal
Lower in Glycemic Index Equal
Lower in price Equal

All nutrients comparison - raw data values

Nutrient Pompano Smelt Opinion
Protein 23.69g 22.6g Pompano
Fats 12.14g 3.1g Pompano
Calories 211kcal 124kcal Pompano
Calcium 43mg 77mg Smelt
Iron 0.67mg 1.15mg Smelt
Magnesium 31mg 38mg Smelt
Phosphorus 341mg 295mg Pompano
Potassium 636mg 372mg Pompano
Sodium 76mg 77mg Pompano
Zinc 0.69mg 2.12mg Smelt
Copper 0.078mg 0.178mg Smelt
Manganese 0.025mg 0.9mg Smelt
Selenium 46.8µg 46.8µg
Vitamin A 120IU 58IU Pompano
Vitamin A RAE 36µg 17µg Pompano
Vitamin B1 0.68mg 0.01mg Pompano
Vitamin B2 0.15mg 0.146mg Pompano
Vitamin B3 3.8mg 1.766mg Pompano
Vitamin B5 0.87mg 0.74mg Pompano
Vitamin B6 0.23mg 0.17mg Pompano
Folate 17µg 5µg Pompano
Vitamin B12 1.2µg 3.97µg Smelt
Tryptophan 0.265mg 0.253mg Pompano
Threonine 1.038mg 0.991mg Pompano
Isoleucine 1.092mg 1.041mg Pompano
Leucine 1.925mg 1.837mg Pompano
Lysine 2.175mg 2.076mg Pompano
Methionine 0.701mg 0.669mg Pompano
Phenylalanine 0.925mg 0.882mg Pompano
Valine 1.22mg 1.164mg Pompano
Histidine 0.697mg 0.665mg Pompano
Cholesterol 64mg 90mg Pompano
Saturated Fat 4.499g 0.579g Smelt
Omega-3 - DHA 0.504g 0.536g Smelt
Omega-3 - EPA 0.224g 0.353g Smelt
Omega-3 - DPA 0.259g 0.023g Pompano
Monounsaturated Fat 3.315g 0.822g Pompano
Polyunsaturated fat 1.458g 1.135g Pompano

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Pompano Smelt
Low Fats diet ok
Low Carbs diet Equal
Low Calories diet ok
Low Glycemic Index diet Equal

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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
46%
Pompano
55%
Smelt
Minerals Daily Need Coverage Score
58%
Pompano
75%
Smelt

Comparison summary

Which food is richer in minerals?
Smelt
Smelt is relatively richer in minerals
Which food is lower in Saturated Fat?
Smelt
Smelt is lower in Saturated Fat (difference - 3.92g)
Which food contains less Sodium?
Pompano
Pompano contains less Sodium (difference - 1mg)
Which food is lower in Cholesterol?
Pompano
Pompano is lower in Cholesterol (difference - 26mg)
Which food is richer in vitamins?
Pompano
Pompano is relatively richer in vitamins
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 ($)

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. Smelt - https://fdc.nal.usda.gov/fdc-app.html#/food-details/175147/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.