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.

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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.

Pompano

Whitefish

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.

Pompano

Whitefish

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 ~39µg

~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

All nutrients comparison - raw data values

Nutrient			DV% diff.
Selenium	46.8µg	16.2µg	56%
Vitamin B1	0.68mg	0.171mg	42%
Saturated fat	4.499g	1.162g	15%
Vitamin B12	1.2µg	0.96µg	10%
Polyunsaturated fat	1.458g	2.755g	9%
Vitamin B6	0.23mg	0.346mg	9%
Fats	12.14g	7.51g	7%
Potassium	636mg	406mg	7%
Zinc	0.69mg	1.27mg	5%
Cholesterol	64mg	77mg	4%
Magnesium	31mg	42mg	3%
Iron	0.67mg	0.47mg	3%
Manganese	0.025mg	0.086mg	3%
Protein	23.69g	24.47g	2%
Calories	211kcal	172kcal	2%
Monounsaturated fat	3.315g	2.559g	2%
Copper	0.078mg	0.092mg	2%
Phosphorus	341mg	346mg	1%
Calcium	43mg	33mg	1%
Sodium	76mg	65mg	0%
Vitamin A	36µg	39µg	0%
Vitamin B2	0.15mg	0.154mg	0%
Vitamin B3	3.8mg	3.846mg	0%
Vitamin B5	0.87mg	0.865mg	0%
Folate	17µg	17µg	0%
Tryptophan	0.265mg	0.274mg	0%
Threonine	1.038mg	1.073mg	0%
Isoleucine	1.092mg	1.128mg	0%
Leucine	1.925mg	1.989mg	0%
Lysine	2.175mg	2.248mg	0%
Methionine	0.701mg	0.724mg	0%
Phenylalanine	0.925mg	0.955mg	0%
Valine	1.22mg	1.261mg	0%
Histidine	0.697mg	0.721mg	0%
Omega-3 - EPA	0.224g	0.406g	N/A
Omega-3 - DHA	0.504g	1.206g	N/A
Omega-3 - DPA	0.259g	0.209g	N/A