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  6. Pompano vs. Whiting

Pompano vs. Whiting — In-Depth Nutrition Comparison

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Important differences between Pompano and Whiting

  • Pompano has more Vitamin B1, Vitamin B3, Vitamin B5, Selenium, Phosphorus, Vitamin B2, and Potassium, however, Whiting has more Vitamin B12.
  • Whiting's daily need coverage for Vitamin B12 is 58% more.
  • Pompano has 11 times more Saturated Fat than Whiting. Pompano has 4.499g of Saturated Fat, while Whiting has 0.4g.

The food varieties used in the comparison are Fish, pompano, florida, cooked, dry heat and Fish, whiting, mixed species, cooked, dry heat.

Infographic

Pompano vs Whiting 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.
Pompano
Pompano
8
:
2
Whiting
Whiting
Contains more Iron +59.5%
Contains more Magnesium +14.8%
Contains more Phosphorus +19.6%
Contains more Potassium +46.5%
Contains less Sodium -42.4%
Contains more Zinc +30.2%
Contains more Copper +95%
Contains more Selenium +13.9%
Contains more Calcium +44.2%
Contains more Manganese +420%
Pompano
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 13% 26% 23% 147% 57% 10% 19% 27% 4% 256%
Whiting
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 19% 16% 20% 123% 39% 18% 15% 14% 17% 225%
Contains more Iron +59.5%
Contains more Magnesium +14.8%
Contains more Phosphorus +19.6%
Contains more Potassium +46.5%
Contains less Sodium -42.4%
Contains more Zinc +30.2%
Contains more Copper +95%
Contains more Selenium +13.9%
Contains more Calcium +44.2%
Contains more Manganese +420%

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
Pompano
6
:
5
Whiting
Whiting
Contains more Vitamin B1 +900%
Contains more Vitamin B2 +150%
Contains more Vitamin B3 +127.5%
Contains more Vitamin B5 +248%
Contains more Vitamin B6 +27.8%
Contains more Folate +13.3%
Contains more Vitamin B12 +116.7%
Equal in Vitamin A - 128
Pompano
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 8% 0% 0% 0% 171% 35% 72% 53% 54% 13% 150% 0%
Whiting
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 8% 8% 54% 0% 17% 14% 32% 15% 42% 12% 325% 1%
Contains more Vitamin B1 +900%
Contains more Vitamin B2 +150%
Contains more Vitamin B3 +127.5%
Contains more Vitamin B5 +248%
Contains more Vitamin B6 +27.8%
Contains more Folate +13.3%
Contains more Vitamin B12 +116.7%
Equal in Vitamin A - 128

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Pompano
Pompano
3
:
1
Whiting
Whiting
Contains more Fats +618.3%
Contains more Other +900%
Contains more Water +18.6%
Equal in Protein - 23.48
Pompano
24% 12% 63%
Protein: 23.69 g
Fats: 12.14 g
Carbs: 0 g
Water: 62.97 g
Other: 1.2 g
Whiting
23% 2% 75%
Protein: 23.48 g
Fats: 1.69 g
Carbs: 0 g
Water: 74.71 g
Other: 0.12 g
Contains more Fats +618.3%
Contains more Other +900%
Contains more Water +18.6%
Equal in Protein - 23.48

Fat Type Comparison

Fat type breakdown side-by-side comparison
Pompano
Pompano
2
:
1
Whiting
Whiting
Contains more Monounsaturated Fat +644.9%
Contains more Polyunsaturated fat +148.4%
Contains less Saturated Fat -91.1%
Pompano
49% 36% 16%
Saturated Fat: 4.499 g
Monounsaturated Fat: 3.315 g
Polyunsaturated fat: 1.458 g
Whiting
28% 31% 41%
Saturated Fat: 0.4 g
Monounsaturated Fat: 0.445 g
Polyunsaturated fat: 0.587 g
Contains more Monounsaturated Fat +644.9%
Contains more Polyunsaturated fat +148.4%
Contains less Saturated Fat -91.1%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Pompano Whiting Opinion
Protein 23.69g 23.48g Pompano
Fats 12.14g 1.69g Pompano
Calories 211kcal 116kcal Pompano
Calcium 43mg 62mg Whiting
Iron 0.67mg 0.42mg Pompano
Magnesium 31mg 27mg Pompano
Phosphorus 341mg 285mg Pompano
Potassium 636mg 434mg Pompano
Sodium 76mg 132mg Pompano
Zinc 0.69mg 0.53mg Pompano
Copper 0.078mg 0.04mg Pompano
Manganese 0.025mg 0.13mg Whiting
Selenium 46.8µg 41.1µg Pompano
Vitamin A 120IU 128IU Whiting
Vitamin A RAE 36µg 38µg Whiting
Vitamin E 0.38mg Whiting
Vitamin D 73IU Whiting
Vitamin D 1.8µg Whiting
Vitamin B1 0.68mg 0.068mg Pompano
Vitamin B2 0.15mg 0.06mg Pompano
Vitamin B3 3.8mg 1.67mg Pompano
Vitamin B5 0.87mg 0.25mg Pompano
Vitamin B6 0.23mg 0.18mg Pompano
Folate 17µg 15µg Pompano
Vitamin B12 1.2µg 2.6µg Whiting
Vitamin K 0.1µg Whiting
Tryptophan 0.265mg 0.263mg Pompano
Threonine 1.038mg 1.029mg Pompano
Isoleucine 1.092mg 1.082mg Pompano
Leucine 1.925mg 1.908mg Pompano
Lysine 2.175mg 2.156mg Pompano
Methionine 0.701mg 0.695mg Pompano
Phenylalanine 0.925mg 0.917mg Pompano
Valine 1.22mg 1.21mg Pompano
Histidine 0.697mg 0.691mg Pompano
Cholesterol 64mg 84mg Pompano
Saturated Fat 4.499g 0.4g Whiting
Omega-3 - DHA 0.504g 0.235g Pompano
Omega-3 - EPA 0.224g 0.283g Whiting
Omega-3 - DPA 0.259g 0.017g Pompano
Monounsaturated Fat 3.315g 0.445g Pompano
Polyunsaturated fat 1.458g 0.587g Pompano

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Pompano Whiting
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
46%
Pompano
44%
Whiting
Minerals Daily Need Coverage Score
58%
Pompano
50%
Whiting

Comparison summary

Which food is lower in Saturated Fat?
Whiting
Whiting is lower in Saturated Fat (difference - 4.099g)
Which food is lower in Sugar?
Pompano
Pompano is lower in Sugar (difference - 0g)
Which food contains less Sodium?
Pompano
Pompano contains less Sodium (difference - 56mg)
Which food is lower in Cholesterol?
Pompano
Pompano is lower in Cholesterol (difference - 20mg)
Which food is richer in minerals?
Pompano
Pompano is relatively richer in minerals
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. Whiting - https://fdc.nal.usda.gov/fdc-app.html#/food-details/175161/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.