Pompano vs. Swordfish — In-Depth Nutrition Comparison
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Significant differences between Pompano and Swordfish
- Pompano has more Vitamin B1, Vitamin B5, Vitamin B2, and Phosphorus, however, Swordfish is richer in Selenium, Vitamin B3, Vitamin B6, and Vitamin B12.
- Pompano covers your daily Vitamin B1 needs 49% more than Swordfish.
- Swordfish has 2 times less Vitamin B2 than Pompano. Pompano has 0.15mg of Vitamin B2, while Swordfish has 0.063mg.
- Swordfish contains less Saturated Fat.
Specific food types used in this comparison are Fish, pompano, florida, cooked, dry heat and Fish, swordfish, cooked, dry heat.
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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
+616.7%
Contains
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Iron
+48.9%
Contains
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Phosphorus
+12.2%
Contains
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Potassium
+27.5%
Contains
less
Sodium
-21.6%
Contains
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Copper
+69.6%
Contains
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Manganese
+92.3%
Contains
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Magnesium
+12.9%
Contains
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Zinc
+13%
Contains
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Selenium
+46.4%
Contains
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Calcium
+616.7%
Contains
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Iron
+48.9%
Contains
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Phosphorus
+12.2%
Contains
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Potassium
+27.5%
Contains
less
Sodium
-21.6%
Contains
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Copper
+69.6%
Contains
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Manganese
+92.3%
Contains
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Magnesium
+12.9%
Contains
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Zinc
+13%
Contains
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Selenium
+46.4%
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 B1
+664%
Contains
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Vitamin B2
+138.1%
Contains
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Vitamin B5
+108.6%
Contains
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Folate
+750%
Contains
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Vitamin B3
+143.5%
Contains
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Vitamin B6
+167.4%
Contains
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Vitamin B12
+35%
Equal in Vitamin A - 129
Contains
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Vitamin B1
+664%
Contains
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Vitamin B2
+138.1%
Contains
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Vitamin B5
+108.6%
Contains
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Folate
+750%
Contains
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Vitamin B3
+143.5%
Contains
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Vitamin B6
+167.4%
Contains
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Vitamin B12
+35%
Equal in Vitamin A - 129
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
Contains
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Fats
+53.1%
Contains
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Other
+233.3%
Equal in Protein - 23.45
Equal in Water - 68.26
Contains
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Fats
+53.1%
Contains
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Other
+233.3%
Equal in Protein - 23.45
Equal in Water - 68.26
Fat Type Comparison
Fat type breakdown side-by-side comparison
Contains
less
Saturated Fat
-57.5%
Equal in Monounsaturated Fat - 3.544
Equal in Polyunsaturated fat - 1.368
Contains
less
Saturated Fat
-57.5%
Equal in Monounsaturated Fat - 3.544
Equal in Polyunsaturated fat - 1.368
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 Saturated Fat |
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| Lower in Sugar |
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| Lower in Sodium |
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| Lower in Cholesterol |
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| Lower in Glycemic Index | Equal | ||
| Lower in price | Equal | ||
| Rich in minerals | Equal | ||
| Rich in vitamins | Equal | ||
All nutrients comparison - raw data values
| Nutrient | |
|
Opinion |
| Protein | 23.69g | 23.45g |
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| Fats | 12.14g | 7.93g |
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| Calories | 211kcal | 172kcal |
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| Calcium | 43mg | 6mg |
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| Iron | 0.67mg | 0.45mg |
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| Magnesium | 31mg | 35mg |
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| Phosphorus | 341mg | 304mg |
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| Potassium | 636mg | 499mg |
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| Sodium | 76mg | 97mg |
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| Zinc | 0.69mg | 0.78mg |
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| Copper | 0.078mg | 0.046mg |
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| Manganese | 0.025mg | 0.013mg |
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| Selenium | 46.8µg | 68.5µg |
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| Vitamin A | 120IU | 129IU |
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| Vitamin A RAE | 36µg | 43µg |
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| Vitamin E | 2.41mg |
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| Vitamin D | 666IU |
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| Vitamin D | 16.6µg |
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| Vitamin B1 | 0.68mg | 0.089mg |
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| Vitamin B2 | 0.15mg | 0.063mg |
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| Vitamin B3 | 3.8mg | 9.254mg |
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| Vitamin B5 | 0.87mg | 0.417mg |
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| Vitamin B6 | 0.23mg | 0.615mg |
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| Folate | 17µg | 2µg |
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| Vitamin B12 | 1.2µg | 1.62µg |
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| Vitamin K | 0.1µg |
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| Tryptophan | 0.265mg | 0.265mg | |
| Threonine | 1.038mg | 1.035mg |
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| Isoleucine | 1.092mg | 1.088mg |
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| Leucine | 1.925mg | 1.919mg |
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| Lysine | 2.175mg | 2.168mg |
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| Methionine | 0.701mg | 0.699mg |
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| Phenylalanine | 0.925mg | 0.922mg |
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| Valine | 1.22mg | 1.216mg |
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| Histidine | 0.697mg | 0.695mg |
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| Cholesterol | 64mg | 78mg |
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| Trans Fat | 0.056g |
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| Saturated Fat | 4.499g | 1.911g |
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| Omega-3 - DHA | 0.504g | 0.772g |
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| Omega-3 - EPA | 0.224g | 0.127g |
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| Omega-3 - DPA | 0.259g | 0.168g |
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| Monounsaturated Fat | 3.315g | 3.544g |
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| Polyunsaturated fat | 1.458g | 1.368g |
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| Omega-6 - Eicosadienoic acid | 0.022g |
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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%
95%
Minerals Daily Need Coverage Score
58%
64%
Comparison summary
Which food is lower in Saturated Fat?
Swordfish is lower in Saturated Fat (difference - 2.588g)
Which food is lower in Sugar?
Pompano is lower in Sugar (difference - 0g)
Which food contains less Sodium?
Pompano contains less Sodium (difference - 21mg)
Which food is lower in Cholesterol?
Pompano is lower in Cholesterol (difference - 14mg)
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 minerals?
?
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.
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.