Pompano vs. Sockeye salmon — In-Depth Nutrition Comparison
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A recap on differences between pompano and sockeye salmon
- Pompano is higher in vitamin B1, selenium, potassium, and phosphorus, yet sockeye salmon is higher in vitamin B12, vitamin B6, vitamin B3, vitamin B5, and vitamin B2.
- Sockeye salmon covers your daily vitamin B12 needs 136% more than pompano.
- Pompano contains 5 times more saturated fat than sockeye salmon. While pompano contains 4.499g of saturated fat, sockeye salmon contains only 0.969g.
Food varieties used in this article are Fish, pompano, florida, cooked, dry heat and Fish, salmon, sockeye, cooked, dry heat.
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 | +290.9% |
| Contains more PotassiumPotassium | +45.9% |
| Contains more IronIron | +28.8% |
| Contains more ZincZinc | +25.5% |
| Contains more PhosphorusPhosphorus | +11.8% |
| Contains less SodiumSodium | -17.4% |
| Contains more ManganeseManganese | +92.3% |
| Contains more SeleniumSelenium | +31.8% |
| Contains more MagnesiumMagnesium | +16.1% |
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 | +333.1% |
| Contains more FolateFolate | +142.9% |
| Contains more Vitamin AVitamin A | +61.1% |
| Contains more Vitamin B2Vitamin B2 | +64% |
| Contains more Vitamin B3Vitamin B3 | +166.4% |
| Contains more Vitamin B5Vitamin B5 | +46.4% |
| Contains more Vitamin B6Vitamin B6 | +259.6% |
| Contains more Vitamin B12Vitamin B12 | +272.5% |
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:
26.48 g
Fats:
5.57 g
Carbs:
0 g
Water:
67.33 g
Other:
0.62 g
| Contains more FatsFats | +118% |
| Contains more OtherOther | +93.5% |
| Contains more ProteinProtein | +11.8% |
~equal in
Carbs
~0g
~equal in
Water
~67.33g
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
0.969 g
Monounsaturated fat:
Mono. Fat
1.864 g
Polyunsaturated fat:
Poly. Fat
1.327 g
| Contains more Mono. FatMonounsaturated fat | +77.8% |
| Contains less Sat. FatSaturated fat | -78.5% |
~equal in
Polyunsaturated fat
~1.327g
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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| Rich in vitamins |
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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 | ||
All nutrients comparison - raw data values
| Nutrient | |
|
DV% diff. |
| Vitamin B12 | 1.2µg | 4.47µg | 136% |
| Vitamin D | 670IU | 84% | |
| Vitamin D | 16.7µg | 84% | |
| Vitamin B6 | 0.23mg | 0.827mg | 46% |
| Vitamin B1 | 0.68mg | 0.157mg | 44% |
| Vitamin B3 | 3.8mg | 10.123mg | 40% |
| Selenium | 46.8µg | 35.5µg | 21% |
| Choline | 112.6mg | 20% | |
| Saturated fat | 4.499g | 0.969g | 16% |
| Fats | 12.14g | 5.57g | 10% |
| Vitamin B5 | 0.87mg | 1.274mg | 8% |
| Vitamin E | 0.99mg | 7% | |
| Vitamin B2 | 0.15mg | 0.246mg | 7% |
| Potassium | 636mg | 436mg | 6% |
| Protein | 23.69g | 26.48g | 6% |
| Phosphorus | 341mg | 305mg | 5% |
| Monounsaturated fat | 3.315g | 1.864g | 4% |
| Folate | 17µg | 7µg | 3% |
| Calories | 211kcal | 156kcal | 3% |
| Calcium | 43mg | 11mg | 3% |
| Iron | 0.67mg | 0.52mg | 2% |
| Vitamin A | 36µg | 58µg | 2% |
| Manganese | 0.025mg | 0.013mg | 1% |
| Sodium | 76mg | 92mg | 1% |
| Zinc | 0.69mg | 0.55mg | 1% |
| Magnesium | 31mg | 36mg | 1% |
| Cholesterol | 64mg | 61mg | 1% |
| Polyunsaturated fat | 1.458g | 1.327g | 1% |
| Copper | 0.078mg | 0.076mg | 0% |
| Vitamin K | 0.1µg | 0% | |
| Trans fat | 0.023g | N/A | |
| Tryptophan | 0.265mg | 0.335mg | 0% |
| Threonine | 1.038mg | 1.247mg | 0% |
| Isoleucine | 1.092mg | 1.274mg | 0% |
| Leucine | 1.925mg | 2.185mg | 0% |
| Lysine | 2.175mg | 2.574mg | 0% |
| Methionine | 0.701mg | 0.858mg | 0% |
| Phenylalanine | 0.925mg | 1.086mg | 0% |
| Valine | 1.22mg | 1.461mg | 0% |
| Histidine | 0.697mg | 0.711mg | 0% |
| Omega-3 - EPA | 0.224g | 0.299g | N/A |
| Omega-3 - DHA | 0.504g | 0.56g | N/A |
| Omega-3 - DPA | 0.259g | 0.093g | N/A |
| Omega-6 - Eicosadienoic acid | 0.019g | 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%
113%
Minerals Daily Need Coverage Score
58%
47%
Comparison summary
Which food is lower in Cholesterol?
Sockeye salmon is lower in Cholesterol (difference - 3mg)
Which food is lower in Saturated fat?
Sockeye salmon is lower in Saturated fat (difference - 3.53g)
Which food is richer in vitamins?
Sockeye salmon is relatively richer in vitamins
Which food is lower in Sugar?
Pompano is lower in Sugar (difference - 0g)
Which food contains less Sodium?
Pompano contains less Sodium (difference - 16mg)
Which food is cheaper?
Pompano is cheaper (difference - $13)
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)