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Pompano vs. Turbot — In-Depth Nutrition Comparison

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Differences between pompano and turbot

  • Pompano has more vitamin B1, phosphorus, potassium, and vitamin B3, while turbot has more vitamin B12 and magnesium.
  • Turbot's daily need coverage for vitamin B12 is 56% higher.
  • Turbot contains 9 times less vitamin B1 than pompano. Pompano contains 0.68mg of vitamin B1, while turbot contains 0.076mg.
  • The amount of sodium in pompano is lower.

The food types used in this comparison are Fish, pompano, florida, cooked, dry heat and Fish, turbot, european, cooked, dry heat.

Infographic

Pompano vs Turbot 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.
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 22% 13% 56% 25% 26% 19% 146% 9.9% 3.3% 255%
Turbot
1
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 46% 6.9% 27% 17% 16% 7.6% 71% 25% 2.9% 255%
Contains more CalciumCalcium +87%
Contains more PotassiumPotassium +108.5%
Contains more IronIron +45.7%
Contains more CopperCopper +66%
Contains more ZincZinc +146.4%
Contains more PhosphorusPhosphorus +106.7%
Contains less SodiumSodium -60.4%
Contains more ManganeseManganese +13.6%
Contains more MagnesiumMagnesium +109.7%
~equal in Selenium ~46.8µg

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.
Vitamin C Vit. C Vitamin A Vit. A Vitamin E Vit. E Vitamin D Vit. D Vitamin B1 Vit. B1 Vitamin B2 Vit. B2 Vitamin B3 Vit. B3 Vitamin B5 Vit. B5 Vitamin B6 Vit. B6 Vitamin B12 Vit. B12 Vitamin K Vit. K Folate Folate Choline Choline 0% 12% 0% 0% 170% 35% 71% 52% 53% 150% 0% 13% 0%
Turbot
2
Vitamin C Vit. C Vitamin A Vit. A Vitamin E Vit. E Vitamin D Vit. D Vitamin B1 Vit. B1 Vitamin B2 Vit. B2 Vitamin B3 Vit. B3 Vitamin B5 Vit. B5 Vitamin B6 Vit. B6 Vitamin B12 Vit. B12 Vitamin K Vit. K Folate Folate Choline Choline 5.7% 4% 0% 0% 19% 22% 50% 39% 56% 318% 0% 6.8% 0%
Contains more Vitamin AVitamin A +200%
Contains more Vitamin B1Vitamin B1 +794.7%
Contains more Vitamin B2Vitamin B2 +54.6%
Contains more Vitamin B3Vitamin B3 +41.8%
Contains more Vitamin B5Vitamin B5 +32.2%
Contains more FolateFolate +88.9%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin B12Vitamin B12 +111.7%
~equal in Vitamin E ~mg
~equal in Vitamin D ~µg
~equal in Vitamin B6 ~0.242mg
~equal in Vitamin K ~µg
~equal in Choline ~mg

All nutrients comparison - raw data values

Nutrient Pompano Turbot DV% diff.
Vitamin B12 1.2µg 2.54µg 56%
Vitamin B1 0.68mg 0.076mg 50%
Phosphorus 341mg 165mg 25%
Saturated fat 4.499g 20%
Fats 12.14g 3.78g 13%
Polyunsaturated fat 1.458g 10%
Potassium 636mg 305mg 10%
Monounsaturated fat 3.315g 8%
Magnesium 31mg 65mg 8%
Vitamin B3 3.8mg 2.679mg 7%
Protein 23.69g 20.58g 6%
Sodium 76mg 192mg 5%
Calories 211kcal 122kcal 4%
Vitamin B2 0.15mg 0.097mg 4%
Vitamin B5 0.87mg 0.658mg 4%
Zinc 0.69mg 0.28mg 4%
Vitamin A 36µg 12µg 3%
Copper 0.078mg 0.047mg 3%
Iron 0.67mg 0.46mg 3%
Folate 17µg 9µg 2%
Calcium 43mg 23mg 2%
Vitamin C 0mg 1.7mg 2%
Vitamin B6 0.23mg 0.242mg 1%
Cholesterol 64mg 62mg 1%
Selenium 46.8µg 46.8µg 0%
Manganese 0.025mg 0.022mg 0%
Tryptophan 0.265mg 0.23mg 0%
Threonine 1.038mg 0.902mg 0%
Isoleucine 1.092mg 0.948mg 0%
Leucine 1.925mg 1.672mg 0%
Lysine 2.175mg 1.89mg 0%
Methionine 0.701mg 0.609mg 0%
Phenylalanine 0.925mg 0.803mg 0%
Valine 1.22mg 1.06mg 0%
Histidine 0.697mg 0.606mg 0%
Omega-3 - EPA 0.224g N/A
Omega-3 - DHA 0.504g N/A
Omega-3 - DPA 0.259g N/A

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
24% 12% 63%
Protein: 23.69 g
Fats: 12.14 g
Carbs: 0 g
Water: 62.97 g
Other: 1.2 g
Turbot
2
21% 4% 70% 5%
Protein: 20.58 g
Fats: 3.78 g
Carbs: 0 g
Water: 70.45 g
Other: 5.19 g
Contains more ProteinProtein +15.1%
Contains more FatsFats +221.2%
Contains more WaterWater +11.9%
Contains more OtherOther +332.5%
~equal in Carbs ~0g

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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. Turbot - https://fdc.nal.usda.gov/fdc-app.html#/food-details/174245/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.