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).
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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
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Calcium
+43.3%
Contains
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Magnesium
+24%
Contains
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Phosphorus
+36.9%
Contains
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Potassium
+74.2%
Contains
less
Sodium
-35.6%
Contains
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Zinc
+21.1%
Contains
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Copper
+34.5%
Contains
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Manganese
+127.3%
Contains
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Selenium
+80%
Equal in Iron - 0.64
Contains
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Calcium
+43.3%
Contains
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Magnesium
+24%
Contains
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Phosphorus
+36.9%
Contains
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Potassium
+74.2%
Contains
less
Sodium
-35.6%
Contains
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Zinc
+21.1%
Contains
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Copper
+34.5%
Contains
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Manganese
+127.3%
Contains
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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
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Vitamin A
+84.6%
Contains
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Vitamin B12
+382.5%
Contains
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Vitamin A
+84.6%
Contains
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Vitamin B12
+382.5%
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
Contains
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Protein
+12.2%
Contains
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Fats
+47%
Contains
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Other
+2900%
Contains
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Water
+12.1%
Protein:
23.69 g
Fats:
12.14 g
Carbs:
0 g
Water:
62.97 g
Other:
1.2 g
Protein:
21.11 g
Fats:
8.26 g
Carbs:
0 g
Water:
70.59 g
Other:
0.04 g
Contains
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Protein
+12.2%
Contains
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Fats
+47%
Contains
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Other
+2900%
Contains
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Water
+12.1%
Fat Type Comparison
Fat type breakdown side-by-side comparison
Contains
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Monounsaturated Fat
+49.1%
Contains
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Polyunsaturated fat
+19%
Contains
less
Saturated Fat
-66%
Saturated Fat:
4.499 g
Monounsaturated Fat:
3.315 g
Polyunsaturated fat:
1.458 g
Saturated Fat:
1.53 g
Monounsaturated Fat:
2.223 g
Polyunsaturated fat:
1.225 g
Contains
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Monounsaturated Fat
+49.1%
Contains
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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.
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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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| Rich in minerals |
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| Lower in Glycemic Index | Equal | ||
| Lower in price | Equal | ||
| Rich in vitamins | Equal | ||
All nutrients comparison - raw data values
| Nutrient | |
|
Opinion |
| Protein | 23.69g | 21.11g |
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| Fats | 12.14g | 8.26g |
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| Calories | 211kcal | 159kcal |
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| Calcium | 43mg | 30mg |
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| Iron | 0.67mg | 0.64mg |
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| Magnesium | 31mg | 25mg |
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| Phosphorus | 341mg | 249mg |
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| Potassium | 636mg | 365mg |
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| Sodium | 76mg | 118mg |
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| Zinc | 0.69mg | 0.57mg |
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| Copper | 0.078mg | 0.058mg |
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| Manganese | 0.025mg | 0.011mg |
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| Selenium | 46.8µg | 26µg |
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| Vitamin A | 120IU | 65IU |
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| Vitamin A RAE | 36µg | 20µg |
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| Vitamin E | 2.15mg |
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| Vitamin D | 604IU |
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| Vitamin D | 15.1µg |
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| Vitamin B1 | 0.68mg |
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| Vitamin B2 | 0.15mg |
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| Vitamin B3 | 3.8mg |
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| Vitamin B5 | 0.87mg |
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| Vitamin B6 | 0.23mg |
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| Folate | 17µg |
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| Vitamin B12 | 1.2µg | 5.79µg |
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| Tryptophan | 0.265mg |
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| Threonine | 1.038mg |
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| Isoleucine | 1.092mg |
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| Leucine | 1.925mg |
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| Lysine | 2.175mg |
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| Methionine | 0.701mg |
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| Phenylalanine | 0.925mg |
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| Valine | 1.22mg |
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| Histidine | 0.697mg |
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| Cholesterol | 64mg | 59mg |
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| Saturated Fat | 4.499g | 1.53g |
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| Omega-3 - DHA | 0.504g | 0.54g |
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| Omega-3 - EPA | 0.224g | 0.376g |
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| Omega-3 - DPA | 0.259g | 0.13g |
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| Monounsaturated Fat | 3.315g | 2.223g |
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| Polyunsaturated fat | 1.458g | 1.225g |
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| Omega-6 - Eicosadienoic acid | 0.014g |
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| Omega-3 - ALA | 0.051g |
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Which food is preferable for your diet?
is better in case of low diet
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| Low Fats diet |
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| Low Carbs diet | Equal | |
| Low Calories diet |
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| 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%
102%
Minerals Daily Need Coverage Score
58%
38%
Comparison summary
Which food is lower in Cholesterol?
Steelhead trout is lower in Cholesterol (difference - 5mg)
Which food is lower in Saturated Fat?
Steelhead trout is lower in Saturated Fat (difference - 2.969g)
Which food is lower in Sugar?
Pompano is lower in Sugar (difference - 0g)
Which food contains less Sodium?
Pompano contains less Sodium (difference - 42mg)
Which food is richer in minerals?
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.