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  6. Pompano vs. Smoked salmon

Pompano vs. Smoked salmon — In-Depth Nutrition Comparison

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What are the main differences between pompano and smoked salmon?

  • Pompano is richer in vitamin B1, selenium, phosphorus, potassium, and protein, while smoked salmon is higher in vitamin B12 and copper.
  • Smoked salmon's daily need coverage for vitamin B12 is 86% higher.
  • Smoked salmon has 30 times less vitamin B1 than pompano. Pompano has 0.68mg of vitamin B1, while smoked salmon has 0.023mg.
  • Smoked salmon is lower in saturated fat.

We used Fish, pompano, florida, cooked, dry heat and Fish, salmon, chinook, smoked types in this comparison.

Infographic

Pompano vs Smoked salmon infographic
Infographic link

Mineral Comparison

The mineral comparison score is based on which food has a more favorable amount of each mineral. The �coverage� charts below show how much of the daily mineral needs are covered by the selected amount of each 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 13% 3.3% 15% 32% 77% 8.5% 70% 88% 2.2% 177%
Contains more MagnesiumMagnesium +72.2%
Contains more CalciumCalcium +290.9%
Contains more PotassiumPotassium +263.4%
Contains more ZincZinc +122.6%
Contains more PhosphorusPhosphorus +107.9%
Contains less SodiumSodium -88.7%
Contains more ManganeseManganese +47.1%
Contains more SeleniumSelenium +44.4%
Contains more IronIron +26.9%
Contains more CopperCopper +194.9%

Vitamin Comparison

The vitamin comparison score is based on the number of vitamins in which one food is richer than the other. The �coverage� charts below show how much of the daily vitamin needs are covered by the selected amount of each food.
Vitamin C Vit. C Vitamin D Vit. D Vitamin A Vit. A Vitamin E Vit. E 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 0% 0% 12% 0% 170% 35% 71% 52% 53% 150% 0% 13%
Vitamin C Vit. C Vitamin D Vit. D Vitamin A Vit. A Vitamin E Vit. E 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 0% 257% 8.7% 27% 5.8% 23% 89% 52% 64% 408% 0.25% 1.5%
Contains more Vitamin AVitamin A +38.5%
Contains more Vitamin B1Vitamin B1 +2856.5%
Contains more Vitamin B2Vitamin B2 +48.5%
Contains more FolateFolate +750%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin EVitamin E +∞%
Contains more Vitamin B3Vitamin B3 +24.2%
Contains more Vitamin B6Vitamin B6 +20.9%
Contains more Vitamin B12Vitamin B12 +171.7%
Contains more Vitamin KVitamin K +∞%
~equal in Vitamin C ~0mg
~equal in Vitamin B5 ~0.87mg

All nutrients comparison - raw data values

Nutrient Pompano Smoked salmon DV% diff.
Vitamin D* 685 IU 86%
Vitamin D 17.1µg 86%
Vitamin B12 1.2µg 3.26µg 86%
Vitamin B1 0.68mg 0.023mg 55%
Sodium 76mg 672mg 26%
Selenium 46.8µg 32.4µg 26%
Phosphorus 341mg 164mg 25%
Copper 0.078mg 0.23mg 17%
Choline 89mg 16%
Saturated fat 4.499g 0.929g 16%
Cholesterol 64mg 23mg 14%
Potassium 636mg 175mg 14%
Fats 12.14g 4.32g 12%
Protein 23.69g 18.28g 11%
Vitamin E 1.35mg 9%
Vitamin B3 3.8mg 4.72mg 6%
Calories 211kcal 117kcal 5%
Vitamin B2 0.15mg 0.101mg 4%
Vitamin B6 0.23mg 0.278mg 4%
Folate 17µg 2µg 4%
Magnesium 31mg 18mg 3%
Calcium 43mg 11mg 3%
Zinc 0.69mg 0.31mg 3%
Monounsaturated fat 3.315g 2.023g 3%
Polyunsaturated fat 1.458g 0.995g 3%
Iron 0.67mg 0.85mg 2%
Vitamin A 36µg 26µg 1%
Protein per 100 calories 11g 16g N/A
Calories per 10 g protein 89kcal 64kcal N/A
Weight per 100 calories 47g 85g N/A
Unsaturated / Saturated Fat ratio 1.1 3.2 N/A
Manganese 0.025mg 0.017mg 0%
Vitamin B5 0.87mg 0.87mg 0%
Vitamin K 0.1µg 0%
Tryptophan 0.265mg 0.205mg 0%
Threonine 1.038mg 0.801mg 0%
Isoleucine 1.092mg 0.842mg 0%
Leucine 1.925mg 1.486mg 0%
Lysine 2.175mg 1.679mg 0%
Methionine 0.701mg 0.541mg 0%
Phenylalanine 0.925mg 0.714mg 0%
Valine 1.22mg 0.942mg 0%
Histidine 0.697mg 0.538mg 0%
Omega-3 (EPA) 0.224g 0.183g N/A
Omega-3 (DHA) 0.504g 0.267g N/A
Omega-3 (DPA) 0.259g 0.073g 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
18% 4% 72% 5%
Protein: 18.28 g
Fats: 4.32 g
Carbs: 0 g
Water: 72 g
Other: 5.4 g
Contains more ProteinProtein +29.6%
Contains more FatsFats +181%
Contains more WaterWater +14.3%
~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% 51% 25%
Saturated fat: Sat. Fat 0.929 g
Monounsaturated fat: Mono. Fat 2.023 g
Polyunsaturated fat: Poly. Fat 0.995 g
Contains more Mono. FatMonounsaturated fat +63.9%
Contains more Poly. FatPolyunsaturated fat +46.5%
Contains less Sat. FatSaturated fat -79.4%

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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. Smoked salmon - https://fdc.nal.usda.gov/fdc-app.html#/food-details/173687/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.