Pompano vs. Wolffish — In-Depth Nutrition Comparison
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Summary of differences between pompano and wolffish
- Pompano has more vitamin B1, fats, phosphorus, vitamin B3, potassium, and iron; however, wolffish is higher in vitamin B12, vitamin B6, and vitamin A.
- Wolffish covers your daily need for vitamin B12 48% more than pompano.
- Pompano has 10 times more saturated fat than wolffish. While pompano has 4.499g of saturated fat, wolffish has only 0.468g.
These are the specific foods used in this comparison Fish, pompano, florida, cooked, dry heat and Fish, wolffish, Atlantic, cooked, dry heat.
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Mineral Comparison
The mineral comparison score is based on which food has a more favorable amount of each mineral. The �coverage� charts below show how much of the daily mineral needs are covered by the selected amount of each food.
| Contains more CalciumCalcium | +437.5% |
| Contains more PotassiumPotassium | +65.2% |
| Contains more IronIron | +458.3% |
| Contains more CopperCopper | +110.8% |
| Contains more PhosphorusPhosphorus | +33.2% |
| Contains less SodiumSodium | -30.3% |
| Contains more ManganeseManganese | +31.6% |
| Contains more MagnesiumMagnesium | +22.6% |
| Contains more ZincZinc | +44.9% |
Vitamin Comparison
The vitamin comparison score is based on the number of vitamins in which one food is richer than the other. The �coverage� charts below show how much of the daily vitamin needs are covered by the selected amount of each food.
| Contains more Vitamin B1Vitamin B1 | +226.9% |
| Contains more Vitamin B2Vitamin B2 | +54.6% |
| Contains more Vitamin B3Vitamin B3 | +46.3% |
| Contains more Vitamin B5Vitamin B5 | +32.2% |
| Contains more FolateFolate | +183.3% |
| Contains more Vitamin AVitamin A | +261.1% |
| Contains more Vitamin B6Vitamin B6 | +100.9% |
| Contains more Vitamin B12Vitamin B12 | +95.8% |
All nutrients comparison - raw data values
| Nutrient |  |
 |
DV% diff. |
| Vitamin B12 | 1.2µg | 2.35µg | 48% |
| Vitamin B1 | 0.68mg | 0.208mg | 39% |
| Vitamin B6 | 0.23mg | 0.462mg | 18% |
| Saturated fat | 4.499g | 0.468g | 18% |
| Fats | 12.14g | 3.06g | 14% |
| Phosphorus | 341mg | 256mg | 12% |
| Vitamin A | 36µg | 130µg | 10% |
| Vitamin B3 | 3.8mg | 2.598mg | 8% |
| Potassium | 636mg | 385mg | 7% |
| Iron | 0.67mg | 0.12mg | 7% |
| Monounsaturated fat | 3.315g | 1.072g | 6% |
| Copper | 0.078mg | 0.037mg | 5% |
| Calories | 211kcal | 123kcal | 4% |
| Calcium | 43mg | 8mg | 4% |
| Vitamin B2 | 0.15mg | 0.097mg | 4% |
| Vitamin B5 | 0.87mg | 0.658mg | 4% |
| Protein | 23.69g | 22.44g | 3% |
| Zinc | 0.69mg | 1mg | 3% |
| Folate | 17µg | 6µg | 3% |
| Polyunsaturated fat | 1.458g | 1.083g | 3% |
| Cholesterol | 64mg | 59mg | 2% |
| Magnesium | 31mg | 38mg | 2% |
| Sodium | 76mg | 109mg | 1% |
| Protein per 100 calories | 11g | 18g | N/A |
| Calories per 10 g protein | 89kcal | 55kcal | N/A |
| Weight per 100 calories | 47g | 81g | N/A |
| Unsaturated / Saturated Fat ratio | 1.1 | 4.6 | N/A |
| Manganese | 0.025mg | 0.019mg | 0% |
| Selenium | 46.8µg | 46.8µg | 0% |
| Tryptophan | 0.265mg | 0.251mg | 0% |
| Threonine | 1.038mg | 0.984mg | 0% |
| Isoleucine | 1.092mg | 1.034mg | 0% |
| Leucine | 1.925mg | 1.824mg | 0% |
| Lysine | 2.175mg | 2.061mg | 0% |
| Methionine | 0.701mg | 0.664mg | 0% |
| Phenylalanine | 0.925mg | 0.876mg | 0% |
| Valine | 1.22mg | 1.156mg | 0% |
| Histidine | 0.697mg | 0.661mg | 0% |
| Omega-3 (EPA) | 0.224g | 0.393g | N/A |
| Omega-3 (DHA) | 0.504g | 0.405g | N/A |
| Omega-3 (DPA) | 0.259g | 0.055g | N/A |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
| Contains more FatsFats | +296.7% |
| Contains more WaterWater | +17.9% |
~equal in
Protein
~22.44g
~equal in
Carbs
~0g
Fat Type Comparison
Fat type breakdown side-by-side comparison
| Contains more Mono. FatMonounsaturated fat | +209.2% |
| Contains more Poly. FatPolyunsaturated fat | +34.6% |
| Contains less Sat. FatSaturated fat | -89.6% |
