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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

Pompano vs Whitefish 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.
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%
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 30% 9.9% 36% 18% 31% 35% 148% 8.5% 11% 88%
Contains more CalciumCalcium +30.3%
Contains more PotassiumPotassium +56.7%
Contains more IronIron +42.6%
Contains more SeleniumSelenium +188.9%
Contains more MagnesiumMagnesium +35.5%
Contains more CopperCopper +17.9%
Contains more ZincZinc +84.1%
Contains less SodiumSodium -14.5%
Contains more ManganeseManganese +244%
~equal in Phosphorus ~346mg

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% 7.2% 0% 0% 170% 35% 71% 52% 53% 150% 0% 13% 0%
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% 7.9% 0% 0% 43% 36% 72% 52% 80% 120% 0% 13% 0%
Contains more Vitamin B1Vitamin B1 +297.7%
Contains more Vitamin B12Vitamin B12 +25%
Contains more Vitamin B6Vitamin B6 +50.4%
~equal in Vitamin C ~0mg
~equal in Vitamin A ~131IU
~equal in Vitamin E ~mg
~equal in Vitamin D ~µg
~equal in Vitamin B2 ~0.154mg
~equal in Vitamin B3 ~3.846mg
~equal in Vitamin B5 ~0.865mg
~equal in Vitamin K ~µg
~equal in Folate ~17µg
~equal in Choline ~mg

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
24% 8% 65% 3%
Protein: 24.47 g
Fats: 7.51 g
Carbs: 0 g
Water: 65.09 g
Other: 2.93 g
Contains more FatsFats +61.7%
Contains more OtherOther +144.2%
~equal in Protein ~24.47g
~equal in Carbs ~0g
~equal in Water ~65.09g

Fat Type Comparison

Fat type breakdown side-by-side comparison
49% 36% 16%
Saturated Fat: Sat. Fat 4.499 g
Monounsaturated Fat: Mono. Fat 3.315 g
Polyunsaturated fat: Poly. Fat 1.458 g
18% 40% 43%
Saturated Fat: Sat. Fat 1.162 g
Monounsaturated Fat: Mono. Fat 2.559 g
Polyunsaturated fat: Poly. Fat 2.755 g
Contains more Mono. FatMonounsaturated Fat +29.5%
Contains less Sat. FatSaturated Fat -74.2%
Contains more Poly. FatPolyunsaturated 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.
Pompano Whitefish
Lower in Sodium ok
Lower in Saturated Fat ok
Lower in Cholesterol ok
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 Pompano Whitefish Opinion
Calories 211kcal 172kcal Pompano
Protein 23.69g 24.47g Whitefish
Fats 12.14g 7.51g Pompano
Cholesterol 64mg 77mg Pompano
Magnesium 31mg 42mg Whitefish
Calcium 43mg 33mg Pompano
Potassium 636mg 406mg Pompano
Iron 0.67mg 0.47mg Pompano
Copper 0.078mg 0.092mg Whitefish
Zinc 0.69mg 1.27mg Whitefish
Phosphorus 341mg 346mg Whitefish
Sodium 76mg 65mg Whitefish
Vitamin A 120IU 131IU Whitefish
Vitamin A 36µg 39µg Whitefish
Manganese 0.025mg 0.086mg Whitefish
Selenium 46.8µg 16.2µg Pompano
Vitamin B1 0.68mg 0.171mg Pompano
Vitamin B2 0.15mg 0.154mg Whitefish
Vitamin B3 3.8mg 3.846mg Whitefish
Vitamin B5 0.87mg 0.865mg Pompano
Vitamin B6 0.23mg 0.346mg Whitefish
Vitamin B12 1.2µg 0.96µg Pompano
Folate 17µg 17µg
Saturated Fat 4.499g 1.162g Whitefish
Monounsaturated Fat 3.315g 2.559g Pompano
Polyunsaturated fat 1.458g 2.755g Whitefish
Tryptophan 0.265mg 0.274mg Whitefish
Threonine 1.038mg 1.073mg Whitefish
Isoleucine 1.092mg 1.128mg Whitefish
Leucine 1.925mg 1.989mg Whitefish
Lysine 2.175mg 2.248mg Whitefish
Methionine 0.701mg 0.724mg Whitefish
Phenylalanine 0.925mg 0.955mg Whitefish
Valine 1.22mg 1.261mg Whitefish
Histidine 0.697mg 0.721mg Whitefish
Omega-3 - EPA 0.224g 0.406g Whitefish
Omega-3 - DHA 0.504g 1.206g Whitefish
Omega-3 - DPA 0.259g 0.209g Pompano

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Pompano Whitefish
Low Calories diet ok
Low Fats diet ok
Low Carbs diet Equal
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
33%
Whitefish
Minerals Daily Need Coverage Score
58%
Pompano
41%
Whitefish

Comparison summary

Which food contains less Sodium?
Whitefish
Whitefish contains less Sodium (difference - 11mg)
Which food is lower in Saturated Fat?
Whitefish
Whitefish is lower in Saturated Fat (difference - 3.337g)
Which food is lower in Cholesterol?
Pompano
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.

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. Whitefish - https://fdc.nal.usda.gov/fdc-app.html#/food-details/174246/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.