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
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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 more MagnesiumMagnesium | +14.8% |
| Contains more PotassiumPotassium | +46.5% |
| Contains more IronIron | +59.5% |
| Contains more CopperCopper | +95% |
| Contains more ZincZinc | +30.2% |
| Contains more PhosphorusPhosphorus | +19.6% |
| Contains less SodiumSodium | -42.4% |
| Contains more SeleniumSelenium | +13.9% |
| Contains more CalciumCalcium | +44.2% |
| Contains more ManganeseManganese | +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.
| Contains more Vitamin B1Vitamin B1 | +900% |
| Contains more Vitamin B2Vitamin B2 | +150% |
| Contains more Vitamin B3Vitamin B3 | +127.5% |
| Contains more Vitamin B5Vitamin B5 | +248% |
| Contains more Vitamin B6Vitamin B6 | +27.8% |
| Contains more FolateFolate | +13.3% |
| Contains more Vitamin B12Vitamin B12 | +116.7% |
All nutrients comparison - raw data values
| Nutrient |  |
 |
DV% diff. |
| Vitamin B12 | 1.2µg | 2.6µg | 58% |
| Vitamin B1 | 0.68mg | 0.068mg | 51% |
| Saturated fat | 4.499g | 0.4g | 19% |
| Fats | 12.14g | 1.69g | 16% |
| Choline | 83.3mg | 15% | |
| Vitamin B3 | 3.8mg | 1.67mg | 13% |
| Vitamin B5 | 0.87mg | 0.25mg | 12% |
| Selenium | 46.8µg | 41.1µg | 10% |
| Vitamin D | 73IU | 9% | |
| Vitamin D | 1.8µg | 9% | |
| Phosphorus | 341mg | 285mg | 8% |
| Cholesterol | 64mg | 84mg | 7% |
| Monounsaturated fat | 3.315g | 0.445g | 7% |
| Vitamin B2 | 0.15mg | 0.06mg | 7% |
| Polyunsaturated fat | 1.458g | 0.587g | 6% |
| Potassium | 636mg | 434mg | 6% |
| Calories | 211kcal | 116kcal | 5% |
| Manganese | 0.025mg | 0.13mg | 5% |
| Copper | 0.078mg | 0.04mg | 4% |
| Vitamin B6 | 0.23mg | 0.18mg | 4% |
| Vitamin E | 0.38mg | 3% | |
| Iron | 0.67mg | 0.42mg | 3% |
| Sodium | 76mg | 132mg | 2% |
| Calcium | 43mg | 62mg | 2% |
| Magnesium | 31mg | 27mg | 1% |
| Folate | 17µg | 15µg | 1% |
| Zinc | 0.69mg | 0.53mg | 1% |
| Protein | 23.69g | 23.48g | 0% |
| Vitamin A | 36µg | 38µg | 0% |
| Vitamin K | 0.1µg | 0% | |
| Tryptophan | 0.265mg | 0.263mg | 0% |
| Threonine | 1.038mg | 1.029mg | 0% |
| Isoleucine | 1.092mg | 1.082mg | 0% |
| Leucine | 1.925mg | 1.908mg | 0% |
| Lysine | 2.175mg | 2.156mg | 0% |
| Methionine | 0.701mg | 0.695mg | 0% |
| Phenylalanine | 0.925mg | 0.917mg | 0% |
| Valine | 1.22mg | 1.21mg | 0% |
| Histidine | 0.697mg | 0.691mg | 0% |
| Omega-3 - EPA | 0.224g | 0.283g | N/A |
| Omega-3 - DHA | 0.504g | 0.235g | N/A |
| Omega-3 - DPA | 0.259g | 0.017g | N/A |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
| Contains more FatsFats | +618.3% |
| Contains more OtherOther | +900% |
| Contains more WaterWater | +18.6% |
~equal in
Protein
~23.48g
~equal in
Carbs
~0g
Fat Type Comparison
Fat type breakdown side-by-side comparison
| Contains more Mono. FatMonounsaturated fat | +644.9% |
| Contains more Poly. FatPolyunsaturated fat | +148.4% |
| Contains less Sat. FatSaturated fat | -91.1% |
