Pompano vs. Whitefish — In-Depth Nutrition Comparison
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Important differences between Pompano and Whitefish
- Pompano has more Selenium, Vitamin B1, Vitamin B12, and Potassium, however, Whitefish has more Vitamin B6, Zinc, and Polyunsaturated fat.
- Pompano's daily need coverage for Selenium is 56% more.
- Pompano has 4 times more Vitamin B1 than Whitefish. Pompano has 0.68mg of Vitamin B1, while Whitefish has 0.171mg.
- Whitefish is lower in Saturated Fat.
The food varieties used in the comparison are Fish, pompano, florida, cooked, dry heat and Fish, whitefish, mixed species, cooked, dry heat.
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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Calcium
+30.3%
Contains
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Iron
+42.6%
Contains
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Potassium
+56.7%
Contains
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Selenium
+188.9%
Contains
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Magnesium
+35.5%
Contains
less
Sodium
-14.5%
Contains
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Zinc
+84.1%
Contains
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Copper
+17.9%
Contains
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Manganese
+244%
Equal in Phosphorus - 346
Contains
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Calcium
+30.3%
Contains
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Iron
+42.6%
Contains
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Potassium
+56.7%
Contains
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Selenium
+188.9%
Contains
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Magnesium
+35.5%
Contains
less
Sodium
-14.5%
Contains
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Zinc
+84.1%
Contains
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Copper
+17.9%
Contains
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Manganese
+244%
Equal in Phosphorus - 346
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
+297.7%
Contains
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Vitamin B12
+25%
Contains
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Vitamin B6
+50.4%
Equal in Vitamin A - 131
Equal in Vitamin B2 - 0.154
Equal in Vitamin B3 - 3.846
Equal in Vitamin B5 - 0.865
Equal in Folate - 17
Contains
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Vitamin B1
+297.7%
Contains
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Vitamin B12
+25%
Contains
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Vitamin B6
+50.4%
Equal in Vitamin A - 131
Equal in Vitamin B2 - 0.154
Equal in Vitamin B3 - 3.846
Equal in Vitamin B5 - 0.865
Equal in Folate - 17
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
Contains
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Fats
+61.7%
Contains
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Other
+144.2%
Equal in Protein - 24.47
Equal in Water - 65.09
Contains
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Fats
+61.7%
Contains
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Other
+144.2%
Equal in Protein - 24.47
Equal in Water - 65.09
Fat Type Comparison
Fat type breakdown side-by-side comparison
Contains
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Monounsaturated Fat
+29.5%
Contains
less
Saturated Fat
-74.2%
Contains
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Polyunsaturated fat
+89%
Contains
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Monounsaturated Fat
+29.5%
Contains
less
Saturated Fat
-74.2%
Contains
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Polyunsaturated fat
+89%
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 Sodium |
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| Lower in Saturated Fat |
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| Lower in Cholesterol |
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| Lower in Sugar | Equal | ||
| 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 | 24.47g |
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| Fats | 12.14g | 7.51g |
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| Calories | 211kcal | 172kcal |
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| Calcium | 43mg | 33mg |
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| Iron | 0.67mg | 0.47mg |
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| Magnesium | 31mg | 42mg |
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| Phosphorus | 341mg | 346mg |
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| Potassium | 636mg | 406mg |
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| Sodium | 76mg | 65mg |
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| Zinc | 0.69mg | 1.27mg |
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| Copper | 0.078mg | 0.092mg |
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| Manganese | 0.025mg | 0.086mg |
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| Selenium | 46.8µg | 16.2µg |
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| Vitamin A | 120IU | 131IU |
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| Vitamin A RAE | 36µg | 39µg |
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| Vitamin B1 | 0.68mg | 0.171mg |
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| Vitamin B2 | 0.15mg | 0.154mg |
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| Vitamin B3 | 3.8mg | 3.846mg |
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| Vitamin B5 | 0.87mg | 0.865mg |
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| Vitamin B6 | 0.23mg | 0.346mg |
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| Folate | 17µg | 17µg | |
| Vitamin B12 | 1.2µg | 0.96µg |
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| Tryptophan | 0.265mg | 0.274mg |
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| Threonine | 1.038mg | 1.073mg |
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| Isoleucine | 1.092mg | 1.128mg |
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| Leucine | 1.925mg | 1.989mg |
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| Lysine | 2.175mg | 2.248mg |
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| Methionine | 0.701mg | 0.724mg |
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| Phenylalanine | 0.925mg | 0.955mg |
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| Valine | 1.22mg | 1.261mg |
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| Histidine | 0.697mg | 0.721mg |
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| Cholesterol | 64mg | 77mg |
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| Saturated Fat | 4.499g | 1.162g |
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| Omega-3 - DHA | 0.504g | 1.206g |
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| Omega-3 - EPA | 0.224g | 0.406g |
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| Omega-3 - DPA | 0.259g | 0.209g |
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| Monounsaturated Fat | 3.315g | 2.559g |
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| Polyunsaturated fat | 1.458g | 2.755g |
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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%
35%
Minerals Daily Need Coverage Score
58%
41%
Comparison summary
Which food contains less Sodium?
Whitefish contains less Sodium (difference - 11mg)
Which food is lower in Saturated Fat?
Whitefish is lower in Saturated Fat (difference - 3.337g)
Which food is lower in Cholesterol?
Pompano is lower in Cholesterol (difference - 13mg)
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 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.