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.
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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% |
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% |
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 Saturated Fat |
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| Lower in Cholesterol |
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| Lower in Sugar |
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| Lower in Sodium |
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| Rich in minerals |
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| Lower in Glycemic Index | Equal | ||
| Lower in price | Equal | ||
| Rich in vitamins | Equal | ||
All nutrients comparison - raw data values
| Nutrient | |
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Opinion |
| Calories | 211kcal | 116kcal |
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| Protein | 23.69g | 23.48g |
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| Fats | 12.14g | 1.69g |
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| Cholesterol | 64mg | 84mg |
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| Vitamin D | 73IU |
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| Magnesium | 31mg | 27mg |
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| Calcium | 43mg | 62mg |
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| Potassium | 636mg | 434mg |
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| Iron | 0.67mg | 0.42mg |
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| Copper | 0.078mg | 0.04mg |
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| Zinc | 0.69mg | 0.53mg |
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| Phosphorus | 341mg | 285mg |
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| Sodium | 76mg | 132mg |
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| Vitamin A | 120IU | 128IU |
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| Vitamin A | 36µg | 38µg |
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| Vitamin E | 0.38mg |
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| Vitamin D | 1.8µg |
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| Manganese | 0.025mg | 0.13mg |
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| Selenium | 46.8µg | 41.1µg |
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| Vitamin B1 | 0.68mg | 0.068mg |
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| Vitamin B2 | 0.15mg | 0.06mg |
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| Vitamin B3 | 3.8mg | 1.67mg |
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| Vitamin B5 | 0.87mg | 0.25mg |
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| Vitamin B6 | 0.23mg | 0.18mg |
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| Vitamin B12 | 1.2µg | 2.6µg |
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| Vitamin K | 0.1µg |
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| Folate | 17µg | 15µg |
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| Choline | 83.3mg |
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| Saturated Fat | 4.499g | 0.4g |
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| Monounsaturated Fat | 3.315g | 0.445g |
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| Polyunsaturated fat | 1.458g | 0.587g |
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| Tryptophan | 0.265mg | 0.263mg |
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| Threonine | 1.038mg | 1.029mg |
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| Isoleucine | 1.092mg | 1.082mg |
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| Leucine | 1.925mg | 1.908mg |
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| Lysine | 2.175mg | 2.156mg |
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| Methionine | 0.701mg | 0.695mg |
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| Phenylalanine | 0.925mg | 0.917mg |
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| Valine | 1.22mg | 1.21mg |
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| Histidine | 0.697mg | 0.691mg |
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| Omega-3 - EPA | 0.224g | 0.283g |
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| Omega-3 - DHA | 0.504g | 0.235g |
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| Omega-3 - DPA | 0.259g | 0.017g |
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Which food is preferable for your diet?
is better in case of low diet
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| Low Calories diet |
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| Low Fats diet |
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| 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%
44%
Minerals Daily Need Coverage Score
58%
50%
Comparison summary
Which food is lower in Saturated Fat?
Whiting is lower in Saturated Fat (difference - 4.099g)
Which food is lower in Cholesterol?
Pompano is lower in Cholesterol (difference - 20mg)
Which food is lower in Sugar?
Pompano is lower in Sugar (difference - 0g)
Which food contains less Sodium?
Pompano contains less Sodium (difference - 56mg)
Which food is richer in minerals?
Pompano is relatively richer in minerals
Which food is lower in glycemic index?
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The foods have equal glycemic indexes (0)
Which food is cheaper?
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The foods are relatively equal in price ($)
Which food is richer in vitamins?
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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.