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, and potassium, while smoked salmon is higher in vitamin B12, copper, and vitamin B3.
- 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
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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 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
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 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 B3Vitamin B3 | +24.2% |
| Contains more Vitamin B6Vitamin B6 | +20.9% |
| Contains more Vitamin B12Vitamin B12 | +171.7% |
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:
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% |
| Contains more OtherOther | +350% |
~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
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% |
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 Saturated fat |
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| Lower in Sugar |
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| Lower in Sodium |
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| Lower in price |
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| Rich in minerals |
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| Lower in Glycemic Index | Equal | ||
| Rich in vitamins | Equal | ||
All nutrients comparison - raw data values
| Nutrient | |
|
DV% diff. |
| Vitamin D | 17.1µg | 86% | |
| Vitamin D | 685IU | 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% |
| Saturated fat | 4.499g | 0.929g | 16% |
| Choline | 89mg | 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% |
| Monounsaturated fat | 3.315g | 2.023g | 3% |
| Zinc | 0.69mg | 0.31mg | 3% |
| Calcium | 43mg | 11mg | 3% |
| Polyunsaturated fat | 1.458g | 0.995g | 3% |
| Magnesium | 31mg | 18mg | 3% |
| Iron | 0.67mg | 0.85mg | 2% |
| Vitamin A | 36µg | 26µg | 1% |
| 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 |
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 | |
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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
43%
76%
Minerals Daily Need Coverage Score
58%
49%
Comparison summary
Which food is lower in Cholesterol?
Smoked salmon is lower in Cholesterol (difference - 41mg)
Which food is lower in Saturated fat?
Smoked salmon is lower in Saturated fat (difference - 3.57g)
Which food is lower in Sugar?
Pompano is lower in Sugar (difference - 0g)
Which food contains less Sodium?
Pompano contains less Sodium (difference - 596mg)
Which food is cheaper?
Pompano is cheaper (difference - $14)
Which food is richer in minerals?
Pompano is relatively richer in minerals
Which food is lower in glycemic index?
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The foods have equal glycemic indexes (0)
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.