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Pompano vs. Trout — In-Depth Nutrition Comparison

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Significant differences between Pompano and Trout

  • Pompano has more Vitamin B1, Selenium, Phosphorus, and Potassium, however, Trout is richer in Vitamin B12, Vitamin B5, Vitamin B3, Vitamin B6, and Vitamin A RAE.
  • Trout covers your daily Vitamin B12 needs 121% more than Pompano.
  • Trout has 5 times less Vitamin B1 than Pompano. Pompano has 0.68mg of Vitamin B1, while Trout has 0.143mg.
  • Trout contains less Saturated Fat.

Specific food types used in this comparison are Fish, pompano, florida, cooked, dry heat and Fish, trout, rainbow, farmed, cooked, dry heat.

Infographic

Pompano vs 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.
:
1
Trout
Contains more Calcium +43.3%
Contains more Iron +86.1%
Contains more Phosphorus +26.3%
Contains more Potassium +41.3%
Contains more Zinc +27.8%
Contains more Copper +41.8%
Contains more Manganese +92.3%
Contains more Selenium +66.5%
Contains less Sodium -19.7%
Equal in Magnesium - 30
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% 14% 22% 116% 40% 8% 15% 19% 2% 154%
Contains more Calcium +43.3%
Contains more Iron +86.1%
Contains more Phosphorus +26.3%
Contains more Potassium +41.3%
Contains more Zinc +27.8%
Contains more Copper +41.8%
Contains more Manganese +92.3%
Contains more Selenium +66.5%
Contains less Sodium -19.7%
Equal in Magnesium - 30

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.
:
10
Trout
Contains more Vitamin B1 +375.5%
Contains more Vitamin B2 +40.2%
Contains more Folate +41.7%
Contains more Vitamin A +150.8%
Contains more Vitamin C +∞%
Contains more Vitamin B3 +74.9%
Contains more Vitamin B5 +128.7%
Contains more Vitamin B6 +67.8%
Contains more Vitamin B12 +242.5%
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 19% 56% 570% 10% 36% 25% 125% 120% 90% 9% 514% 43% 1%
Contains more Vitamin B1 +375.5%
Contains more Vitamin B2 +40.2%
Contains more Folate +41.7%
Contains more Vitamin A +150.8%
Contains more Vitamin C +∞%
Contains more Vitamin B3 +74.9%
Contains more Vitamin B5 +128.7%
Contains more Vitamin B6 +67.8%
Contains more Vitamin B12 +242.5%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
:
2
Trout
Contains more Fats +64.5%
Contains more Other +1100%
Equal in Protein - 23.8
Equal in Water - 68.72
24% 12% 63%
Protein: 23.69 g
Fats: 12.14 g
Carbs: 0 g
Water: 62.97 g
Other: 1.2 g
24% 7% 69%
Protein: 23.8 g
Fats: 7.38 g
Carbs: 0 g
Water: 68.72 g
Other: 0.1 g
Contains more Fats +64.5%
Contains more Other +1100%
Equal in Protein - 23.8
Equal in Water - 68.72

Fat Type Comparison

Fat type breakdown side-by-side comparison
:
2
Trout
Contains more Monounsaturated Fat +40.3%
Contains less Saturated Fat -63.3%
Contains more Polyunsaturated fat +23.4%
49% 36% 16%
Saturated Fat: 4.499 g
Monounsaturated Fat: 3.315 g
Polyunsaturated fat: 1.458 g
28% 41% 31%
Saturated Fat: 1.651 g
Monounsaturated Fat: 2.363 g
Polyunsaturated fat: 1.799 g
Contains more Monounsaturated Fat +40.3%
Contains less Saturated Fat -63.3%
Contains more Polyunsaturated fat +23.4%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Pompano Trout Opinion
Protein 23.69g 23.8g Trout
Fats 12.14g 7.38g Pompano
Calories 211kcal 168kcal Pompano
Calcium 43mg 30mg Pompano
Iron 0.67mg 0.36mg Pompano
Magnesium 31mg 30mg Pompano
Phosphorus 341mg 270mg Pompano
Potassium 636mg 450mg Pompano
Sodium 76mg 61mg Trout
Zinc 0.69mg 0.54mg Pompano
Copper 0.078mg 0.055mg Pompano
Manganese 0.025mg 0.013mg Pompano
Selenium 46.8µg 28.1µg Pompano
Vitamin A 120IU 301IU Trout
Vitamin A RAE 36µg 100µg Trout
Vitamin E 2.79mg Trout
Vitamin D 759IU Trout
Vitamin D 19µg Trout
Vitamin C 0mg 2.9mg Trout
Vitamin B1 0.68mg 0.143mg Pompano
Vitamin B2 0.15mg 0.107mg Pompano
Vitamin B3 3.8mg 6.646mg Trout
Vitamin B5 0.87mg 1.99mg Trout
Vitamin B6 0.23mg 0.386mg Trout
Folate 17µg 12µg Pompano
Vitamin B12 1.2µg 4.11µg Trout
Choline 77.6mg Trout
Vitamin K 0.1µg Trout
Tryptophan 0.265mg 0.279mg Trout
Threonine 1.038mg 1.092mg Trout
Isoleucine 1.092mg 1.148mg Trout
Leucine 1.925mg 2.025mg Trout
Lysine 2.175mg 2.287mg Trout
Methionine 0.701mg 0.738mg Trout
Phenylalanine 0.925mg 0.973mg Trout
Valine 1.22mg 1.283mg Trout
Histidine 0.697mg 0.733mg Trout
Cholesterol 64mg 70mg Pompano
Trans Fat 0.056g Pompano
Saturated Fat 4.499g 1.651g Trout
Omega-3 - DHA 0.504g 0.616g Trout
Omega-3 - EPA 0.224g 0.259g Trout
Omega-3 - DPA 0.259g 0.109g Pompano
Monounsaturated Fat 3.315g 2.363g Pompano
Polyunsaturated fat 1.458g 1.799g Trout
Omega-6 - Eicosadienoic acid 0.047g Trout

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Pompano 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
124%
Trout
Minerals Daily Need Coverage Score
58%
Pompano
40%
Trout

Comparison summary

Which food contains less Sodium?
Trout
Trout contains less Sodium (difference - 15mg)
Which food is lower in Saturated Fat?
Trout
Trout is lower in Saturated Fat (difference - 2.848g)
Which food is richer in vitamins?
Trout
Trout is relatively richer in vitamins
Which food is lower in Sugar?
Pompano
Pompano is lower in Sugar (difference - 0g)
Which food is lower in Cholesterol?
Pompano
Pompano is lower in Cholesterol (difference - 6mg)
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 ($)

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. Trout - https://fdc.nal.usda.gov/fdc-app.html#/food-details/173718/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.