Pompano vs. Sunfish — In-Depth Nutrition Comparison
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What are the differences between Pompano and Sunfish?
- Pompano is higher in Selenium, Vitamin B1, Phosphorus, and Vitamin B3, however, Sunfish is richer in Vitamin B12, Manganese, Copper, Zinc, and Iron.
- Pompano's daily need coverage for Selenium is 56% more.
- Sunfish contains 25 times less Saturated Fat than Pompano. Pompano contains 4.499g of Saturated Fat, while Sunfish contains 0.178g.
We used Fish, pompano, florida, cooked, dry heat and Fish, sunfish, pumpkin seed, cooked, dry heat types in this article.
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
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Phosphorus
+47.6%
Contains
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Potassium
+41.6%
Contains
less
Sodium
-26.2%
Contains
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Selenium
+188.9%
Contains
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Calcium
+139.5%
Contains
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Iron
+129.9%
Contains
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Magnesium
+22.6%
Contains
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Zinc
+188.4%
Contains
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Copper
+393.6%
Contains
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Manganese
+3488%
Contains
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Phosphorus
+47.6%
Contains
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Potassium
+41.6%
Contains
less
Sodium
-26.2%
Contains
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Selenium
+188.9%
Contains
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Calcium
+139.5%
Contains
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Iron
+129.9%
Contains
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Magnesium
+22.6%
Contains
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Zinc
+188.4%
Contains
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Copper
+393.6%
Contains
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Manganese
+3488%
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
+106.9%
Contains
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Vitamin B1
+639.1%
Contains
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Vitamin B2
+76.5%
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Vitamin B3
+159.9%
Contains
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Vitamin B6
+66.7%
Contains
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Vitamin C
+∞%
Contains
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Vitamin B12
+92.5%
Equal in Vitamin B5 - 0.865
Equal in Folate - 17
Contains
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Vitamin A
+106.9%
Contains
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Vitamin B1
+639.1%
Contains
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Vitamin B2
+76.5%
Contains
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Vitamin B3
+159.9%
Contains
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Vitamin B6
+66.7%
Contains
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Vitamin C
+∞%
Contains
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Vitamin B12
+92.5%
Equal in Vitamin B5 - 0.865
Equal in Folate - 17
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
Contains
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Fats
+1248.9%
Contains
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Other
+135.3%
Contains
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Water
+17.1%
Equal in Protein - 24.87
Contains
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Fats
+1248.9%
Contains
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Other
+135.3%
Contains
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Water
+17.1%
Equal in Protein - 24.87
Fat Type Comparison
Fat type breakdown side-by-side comparison
Contains
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Monounsaturated Fat
+2110%
Contains
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Polyunsaturated fat
+362.9%
Contains
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Saturated Fat
-96%
Contains
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Monounsaturated Fat
+2110%
Contains
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Polyunsaturated fat
+362.9%
Contains
less
Saturated Fat
-96%
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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| Rich in minerals |
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| Lower in Saturated Fat |
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| Lower in Sodium |
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| Lower in Cholesterol |
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| Rich in vitamins |
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| Lower in Sugar | Equal | ||
| Lower in Glycemic Index | Equal | ||
| Lower in price | Equal | ||
All nutrients comparison - raw data values
| Nutrient | |
|
Opinion |
| Protein | 23.69g | 24.87g |
|
| Fats | 12.14g | 0.9g |
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| Calories | 211kcal | 114kcal |
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| Calcium | 43mg | 103mg |
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| Iron | 0.67mg | 1.54mg |
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| Magnesium | 31mg | 38mg |
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| Phosphorus | 341mg | 231mg |
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| Potassium | 636mg | 449mg |
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| Sodium | 76mg | 103mg |
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| Zinc | 0.69mg | 1.99mg |
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| Copper | 0.078mg | 0.385mg |
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| Manganese | 0.025mg | 0.897mg |
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| Selenium | 46.8µg | 16.2µg |
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| Vitamin A | 120IU | 58IU |
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| Vitamin A RAE | 36µg | 17µg |
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| Vitamin C | 0mg | 1mg |
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| Vitamin B1 | 0.68mg | 0.092mg |
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| Vitamin B2 | 0.15mg | 0.085mg |
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| Vitamin B3 | 3.8mg | 1.462mg |
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| Vitamin B5 | 0.87mg | 0.865mg |
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| Vitamin B6 | 0.23mg | 0.138mg |
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| Folate | 17µg | 17µg | |
| Vitamin B12 | 1.2µg | 2.31µg |
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| Tryptophan | 0.265mg | 0.279mg |
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| Threonine | 1.038mg | 1.09mg |
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| Isoleucine | 1.092mg | 1.146mg |
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| Leucine | 1.925mg | 2.022mg |
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| Lysine | 2.175mg | 2.284mg |
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| Methionine | 0.701mg | 0.736mg |
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| Phenylalanine | 0.925mg | 0.971mg |
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| Valine | 1.22mg | 1.281mg |
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| Histidine | 0.697mg | 0.732mg |
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| Cholesterol | 64mg | 86mg |
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| Saturated Fat | 4.499g | 0.178g |
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| Omega-3 - DHA | 0.504g | 0.092g |
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| Omega-3 - EPA | 0.224g | 0.047g |
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| Omega-3 - DPA | 0.259g | 0.042g |
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| Monounsaturated Fat | 3.315g | 0.15g |
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| Polyunsaturated fat | 1.458g | 0.315g |
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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%
39%
Minerals Daily Need Coverage Score
58%
66%
Comparison summary
Which food is richer in minerals?
Sunfish is relatively richer in minerals
Which food is lower in Saturated Fat?
Sunfish is lower in Saturated Fat (difference - 4.321g)
Which food contains less Sodium?
Pompano contains less Sodium (difference - 27mg)
Which food is lower in Cholesterol?
Pompano is lower in Cholesterol (difference - 22mg)
Which food is richer in vitamins?
Pompano is relatively richer in vitamins
Which food contains less Sugar?
?
The foods are relatively equal in Sugar ( g)
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 ($)