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Rockfish vs. Pompano — In-Depth Nutrition Comparison

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Significant differences between Rockfish and Pompano

  • Rockfish has more Selenium, Vitamin B12, and Vitamin B2, however, Pompano is richer in Vitamin B1, Phosphorus, Vitamin B5, and Vitamin B3.
  • Pompano covers your daily Vitamin B1 needs 54% more than Rockfish.
  • Pompano has 2 times less Selenium than Rockfish. Rockfish has 76.2µg of Selenium, while Pompano has 46.8µg.
  • Rockfish contains less Saturated Fat.

Specific food types used in this comparison are Fish, rockfish, Pacific, mixed species, cooked, dry heat and Fish, pompano, florida, cooked, dry heat.

Infographic

Rockfish vs Pompano 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.
Contains more Selenium +62.8%
Contains more Calcium +152.9%
Contains more Iron +86.1%
Contains more Phosphorus +37.5%
Contains more Potassium +36.2%
Contains less Sodium -14.6%
Contains more Zinc +60.5%
Contains more Copper +90.2%
Contains more Manganese +92.3%
Equal in Magnesium - 31
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 6% 14% 24% 107% 42% 12% 12% 14% 2% 416%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 13% 26% 23% 147% 57% 10% 19% 27% 4% 256%
Contains more Selenium +62.8%
Contains more Calcium +152.9%
Contains more Iron +86.1%
Contains more Phosphorus +37.5%
Contains more Potassium +36.2%
Contains less Sodium -14.6%
Contains more Zinc +60.5%
Contains more Copper +90.2%
Contains more Manganese +92.3%
Equal in Magnesium - 31

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 B2 +50.7%
Contains more Vitamin B12 +32.5%
Contains more Vitamin A +650%
Contains more Vitamin B1 +2418.5%
Contains more Vitamin B3 +31.2%
Contains more Vitamin B5 +115.3%
Contains more Folate +70%
Equal in Vitamin B6 - 0.23
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Choline Vitamin K 1% 9% 138% 0% 7% 53% 55% 25% 56% 8% 199% 43% 0%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Choline Vitamin K 8% 0% 0% 0% 171% 35% 72% 53% 54% 13% 150% 0% 0%
Contains more Vitamin B2 +50.7%
Contains more Vitamin B12 +32.5%
Contains more Vitamin A +650%
Contains more Vitamin B1 +2418.5%
Contains more Vitamin B3 +31.2%
Contains more Vitamin B5 +115.3%
Contains more Folate +70%
Equal in Vitamin B6 - 0.23

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Contains more Water +18.6%
Contains more Other +23.3%
Contains more Fats +649.4%
Equal in Protein - 23.69
22% 75%
Protein: 22.23 g
Fats: 1.62 g
Carbs: 0 g
Water: 74.67 g
Other: 1.48 g
24% 12% 63%
Protein: 23.69 g
Fats: 12.14 g
Carbs: 0 g
Water: 62.97 g
Other: 1.2 g
Contains more Water +18.6%
Contains more Other +23.3%
Contains more Fats +649.4%
Equal in Protein - 23.69

Fat Type Comparison

Fat type breakdown side-by-side comparison
Contains less Saturated Fat -90.7%
Contains more Monounsaturated Fat +611.4%
Contains more Polyunsaturated fat +200.6%
31% 34% 35%
Saturated Fat: 0.42 g
Monounsaturated Fat: 0.466 g
Polyunsaturated fat: 0.485 g
49% 36% 16%
Saturated Fat: 4.499 g
Monounsaturated Fat: 3.315 g
Polyunsaturated fat: 1.458 g
Contains less Saturated Fat -90.7%
Contains more Monounsaturated Fat +611.4%
Contains more Polyunsaturated fat +200.6%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Rockfish Pompano
Lower in Cholesterol ok
Lower in Saturated Fat ok
Lower in Sugar ok
Lower in Sodium 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 Rockfish Pompano Opinion
Protein 22.23g 23.69g Pompano
Fats 1.62g 12.14g Pompano
Calories 109kcal 211kcal Pompano
Calcium 17mg 43mg Pompano
Iron 0.36mg 0.67mg Pompano
Magnesium 33mg 31mg Rockfish
Phosphorus 248mg 341mg Pompano
Potassium 467mg 636mg Pompano
Sodium 89mg 76mg Pompano
Zinc 0.43mg 0.69mg Pompano
Copper 0.041mg 0.078mg Pompano
Manganese 0.013mg 0.025mg Pompano
Selenium 76.2µg 46.8µg Rockfish
Vitamin A 16IU 120IU Pompano
Vitamin A RAE 5µg 36µg Pompano
Vitamin E 0.44mg Rockfish
Vitamin D 183IU Rockfish
Vitamin D 4.6µg Rockfish
Vitamin B1 0.027mg 0.68mg Pompano
Vitamin B2 0.226mg 0.15mg Rockfish
Vitamin B3 2.897mg 3.8mg Pompano
Vitamin B5 0.404mg 0.87mg Pompano
Vitamin B6 0.241mg 0.23mg Rockfish
Folate 10µg 17µg Pompano
Vitamin B12 1.59µg 1.2µg Rockfish
Choline 78.7mg Rockfish
Tryptophan 0.296mg 0.265mg Rockfish
Threonine 1.014mg 1.038mg Pompano
Isoleucine 1.06mg 1.092mg Pompano
Leucine 1.835mg 1.925mg Pompano
Lysine 2.188mg 2.175mg Rockfish
Methionine 0.707mg 0.701mg Rockfish
Phenylalanine 0.935mg 0.925mg Rockfish
Valine 1.106mg 1.22mg Pompano
Histidine 0.502mg 0.697mg Pompano
Cholesterol 61mg 64mg Rockfish
Trans Fat 0.025g Pompano
Saturated Fat 0.42g 4.499g Rockfish
Omega-3 - DHA 0.238g 0.504g Pompano
Omega-3 - EPA 0.107g 0.224g Pompano
Omega-3 - DPA 0.027g 0.259g Pompano
Monounsaturated Fat 0.466g 3.315g Pompano
Polyunsaturated fat 0.485g 1.458g Pompano
Omega-6 - Eicosadienoic acid 0.005g Rockfish

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Rockfish Pompano
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
45%
Rockfish
42%
Pompano
Minerals Daily Need Coverage Score
64%
Rockfish
58%
Pompano

Comparison summary

Which food is lower in Cholesterol?
Rockfish
Rockfish is lower in Cholesterol (difference - 3mg)
Which food is lower in Saturated Fat?
Rockfish
Rockfish is lower in Saturated Fat (difference - 4.079g)
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 - 13mg)
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. Rockfish - https://fdc.nal.usda.gov/fdc-app.html#/food-details/175131/nutrients
  2. Pompano - https://fdc.nal.usda.gov/fdc-app.html#/food-details/173683/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.