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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
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
Turbot
Contains more Calcium +87%
Contains more Iron +45.7%
Contains more Phosphorus +106.7%
Contains more Potassium +108.5%
Contains less Sodium -60.4%
Contains more Zinc +146.4%
Contains more Copper +66%
Contains more Manganese +13.6%
Contains more Magnesium +109.7%
Equal in Selenium - 46.8
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 7% 18% 47% 71% 27% 26% 8% 16% 3% 256%
Contains more Calcium +87%
Contains more Iron +45.7%
Contains more Phosphorus +106.7%
Contains more Potassium +108.5%
Contains less Sodium -60.4%
Contains more Zinc +146.4%
Contains more Copper +66%
Contains more Manganese +13.6%
Contains more Magnesium +109.7%
Equal in Selenium - 46.8

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.
:
3
Turbot
Contains more Vitamin A +200%
Contains more Vitamin B1 +794.7%
Contains more Vitamin B2 +54.6%
Contains more Vitamin B3 +41.8%
Contains more Vitamin B5 +32.2%
Contains more Folate +88.9%
Contains more Vitamin C +∞%
Contains more Vitamin B12 +111.7%
Equal in Vitamin B6 - 0.242
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 3% 0% 0% 6% 19% 23% 51% 40% 56% 7% 318% 0% 0%
Contains more Vitamin A +200%
Contains more Vitamin B1 +794.7%
Contains more Vitamin B2 +54.6%
Contains more Vitamin B3 +41.8%
Contains more Vitamin B5 +32.2%
Contains more Folate +88.9%
Contains more Vitamin C +∞%
Contains more Vitamin B12 +111.7%
Equal in Vitamin B6 - 0.242

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
:
2
Turbot
Contains more Protein +15.1%
Contains more Fats +221.2%
Contains more Water +11.9%
Contains more Other +332.5%
24% 12% 63%
Protein: 23.69 g
Fats: 12.14 g
Carbs: 0 g
Water: 62.97 g
Other: 1.2 g
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 Protein +15.1%
Contains more Fats +221.2%
Contains more Water +11.9%
Contains more Other +332.5%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Pompano Turbot Opinion
Protein 23.69g 20.58g Pompano
Fats 12.14g 3.78g Pompano
Calories 211kcal 122kcal Pompano
Calcium 43mg 23mg Pompano
Iron 0.67mg 0.46mg Pompano
Magnesium 31mg 65mg Turbot
Phosphorus 341mg 165mg Pompano
Potassium 636mg 305mg Pompano
Sodium 76mg 192mg Pompano
Zinc 0.69mg 0.28mg Pompano
Copper 0.078mg 0.047mg Pompano
Manganese 0.025mg 0.022mg Pompano
Selenium 46.8µg 46.8µg
Vitamin A 120IU 40IU Pompano
Vitamin A RAE 36µg 12µg Pompano
Vitamin C 0mg 1.7mg Turbot
Vitamin B1 0.68mg 0.076mg Pompano
Vitamin B2 0.15mg 0.097mg Pompano
Vitamin B3 3.8mg 2.679mg Pompano
Vitamin B5 0.87mg 0.658mg Pompano
Vitamin B6 0.23mg 0.242mg Turbot
Folate 17µg 9µg Pompano
Vitamin B12 1.2µg 2.54µg Turbot
Tryptophan 0.265mg 0.23mg Pompano
Threonine 1.038mg 0.902mg Pompano
Isoleucine 1.092mg 0.948mg Pompano
Leucine 1.925mg 1.672mg Pompano
Lysine 2.175mg 1.89mg Pompano
Methionine 0.701mg 0.609mg Pompano
Phenylalanine 0.925mg 0.803mg Pompano
Valine 1.22mg 1.06mg Pompano
Histidine 0.697mg 0.606mg Pompano
Cholesterol 64mg 62mg Turbot
Saturated Fat 4.499g Turbot
Omega-3 - DHA 0.504g Pompano
Omega-3 - EPA 0.224g Pompano
Omega-3 - DPA 0.259g Pompano
Monounsaturated Fat 3.315g Pompano
Polyunsaturated fat 1.458g Pompano

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Pompano Turbot
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
40%
Turbot
Minerals Daily Need Coverage Score
58%
Pompano
47%
Turbot

Comparison summary

Which food is lower in Cholesterol?
Turbot
Turbot is lower in Cholesterol (difference - 2mg)
Which food is lower in Saturated Fat?
Turbot
Turbot is lower in Saturated Fat (difference - 4.499g)
Which food contains less Sodium?
Pompano
Pompano contains less Sodium (difference - 116mg)
Which food is richer in minerals?
Pompano
Pompano is relatively richer in minerals
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 ($)
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.

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.