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Pompano vs. Steelhead trout — In-Depth Nutrition Comparison

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Significant differences between Pompano and Steelhead trout

  • Pompano has more Selenium, Phosphorus, Potassium, and Monounsaturated Fat, however, Steelhead trout is richer in Vitamin B12.
  • Steelhead trout covers your daily Vitamin B12 needs 191% more than Pompano.
  • Steelhead trout has 3 times less Saturated Fat than Pompano. Pompano has 4.499g of Saturated Fat, while Steelhead trout has 1.53g.

Specific food types used in this comparison are Fish, pompano, florida, cooked, dry heat and Steelhead trout, boiled, canned (Alaska Native).

Infographic

Pompano vs Steelhead trout 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.
Contains more Calcium +43.3%
Contains more Magnesium +24%
Contains more Phosphorus +36.9%
Contains more Potassium +74.2%
Contains less Sodium -35.6%
Contains more Zinc +21.1%
Contains more Copper +34.5%
Contains more Manganese +127.3%
Contains more Selenium +80%
Equal in Iron - 0.64
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 13% 26% 23% 147% 57% 10% 19% 27% 4% 256%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 9% 24% 18% 107% 33% 16% 16% 20% 2% 142%
Contains more Calcium +43.3%
Contains more Magnesium +24%
Contains more Phosphorus +36.9%
Contains more Potassium +74.2%
Contains less Sodium -35.6%
Contains more Zinc +21.1%
Contains more Copper +34.5%
Contains more Manganese +127.3%
Contains more Selenium +80%
Equal in Iron - 0.64

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 A +84.6%
Contains more Vitamin B12 +382.5%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Choline Vitamin K 8% 0% 0% 0% 171% 35% 72% 53% 54% 13% 150% 0% 0%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Choline Vitamin K 4% 43% 453% 0% 0% 0% 0% 0% 0% 0% 724% 0% 0%
Contains more Vitamin A +84.6%
Contains more Vitamin B12 +382.5%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Contains more Protein +12.2%
Contains more Fats +47%
Contains more Other +2900%
Contains more Water +12.1%
24% 12% 63%
Protein: 23.69 g
Fats: 12.14 g
Carbs: 0 g
Water: 62.97 g
Other: 1.2 g
21% 8% 71%
Protein: 21.11 g
Fats: 8.26 g
Carbs: 0 g
Water: 70.59 g
Other: 0.04 g
Contains more Protein +12.2%
Contains more Fats +47%
Contains more Other +2900%
Contains more Water +12.1%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Contains more Monounsaturated Fat +49.1%
Contains more Polyunsaturated fat +19%
Contains less Saturated Fat -66%
49% 36% 16%
Saturated Fat: 4.499 g
Monounsaturated Fat: 3.315 g
Polyunsaturated fat: 1.458 g
31% 45% 25%
Saturated Fat: 1.53 g
Monounsaturated Fat: 2.223 g
Polyunsaturated fat: 1.225 g
Contains more Monounsaturated Fat +49.1%
Contains more Polyunsaturated fat +19%
Contains less Saturated Fat -66%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Pompano Steelhead trout Opinion
Protein 23.69g 21.11g Pompano
Fats 12.14g 8.26g Pompano
Calories 211kcal 159kcal Pompano
Calcium 43mg 30mg Pompano
Iron 0.67mg 0.64mg Pompano
Magnesium 31mg 25mg Pompano
Phosphorus 341mg 249mg Pompano
Potassium 636mg 365mg Pompano
Sodium 76mg 118mg Pompano
Zinc 0.69mg 0.57mg Pompano
Copper 0.078mg 0.058mg Pompano
Manganese 0.025mg 0.011mg Pompano
Selenium 46.8µg 26µg Pompano
Vitamin A 120IU 65IU Pompano
Vitamin A RAE 36µg 20µg Pompano
Vitamin E 2.15mg Steelhead trout
Vitamin D 604IU Steelhead trout
Vitamin D 15.1µg Steelhead trout
Vitamin B1 0.68mg Pompano
Vitamin B2 0.15mg Pompano
Vitamin B3 3.8mg Pompano
Vitamin B5 0.87mg Pompano
Vitamin B6 0.23mg Pompano
Folate 17µg Pompano
Vitamin B12 1.2µg 5.79µg Steelhead trout
Tryptophan 0.265mg Pompano
Threonine 1.038mg Pompano
Isoleucine 1.092mg Pompano
Leucine 1.925mg Pompano
Lysine 2.175mg Pompano
Methionine 0.701mg Pompano
Phenylalanine 0.925mg Pompano
Valine 1.22mg Pompano
Histidine 0.697mg Pompano
Cholesterol 64mg 59mg Steelhead trout
Saturated Fat 4.499g 1.53g Steelhead trout
Omega-3 - DHA 0.504g 0.54g Steelhead trout
Omega-3 - EPA 0.224g 0.376g Steelhead trout
Omega-3 - DPA 0.259g 0.13g Pompano
Monounsaturated Fat 3.315g 2.223g Pompano
Polyunsaturated fat 1.458g 1.225g Pompano
Omega-6 - Eicosadienoic acid 0.014g Steelhead trout
Omega-3 - ALA 0.051g Steelhead trout

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Pompano Steelhead trout
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
42%
Pompano
94%
Steelhead trout
Minerals Daily Need Coverage Score
58%
Pompano
38%
Steelhead trout

Comparison summary

Which food is lower in Cholesterol?
Steelhead trout
Steelhead trout is lower in Cholesterol (difference - 5mg)
Which food is lower in Saturated Fat?
Steelhead trout
Steelhead trout is lower in Saturated Fat (difference - 2.969g)
Which food is lower in Sugar?
Pompano
Pompano is lower in Sugar (difference - 0g)
Which food contains less Sodium?
Pompano
Pompano contains less Sodium (difference - 42mg)
Which food is richer in minerals?
Pompano
Pompano is relatively richer in minerals
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 ($)
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.

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. Steelhead trout - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168060/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.