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  6. Roe vs. Pompano

Roe vs. Pompano — In-Depth Nutrition Comparison

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What are the main differences between roe and pompano?

  • Roe is richer in vitamin B12, vitamin B2, phosphorus, folate, and vitamin C, while pompano is higher in vitamin B1, potassium, and vitamin B3.
  • Roe's daily need coverage for vitamin B12 is 431% higher.
  • Pompano is lower in cholesterol.
  • Roe has a higher glycemic index (27) than pompano (0).

We used Fish, roe, mixed species, cooked, dry heat and Fish, pompano, florida, cooked, dry heat types in this comparison.

Infographic

Roe 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.
Roe
Roe
4
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 19% 8.4% 25% 29% 43% 35% 221% 15% 1.7% 282%
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 22% 13% 56% 25% 26% 19% 146% 9.9% 3.3% 255%
Contains more IronIron +14.9%
Contains more CopperCopper +64.1%
Contains more ZincZinc +85.5%
Contains more PhosphorusPhosphorus +51%
Contains more MagnesiumMagnesium +19.2%
Contains more CalciumCalcium +53.6%
Contains more PotassiumPotassium +124.7%
Contains less SodiumSodium -35%
Contains more ManganeseManganese +92.3%
~equal in Selenium ~46.8µg

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.
Roe
Roe
6
Vitamin C Vit. C Vitamin D Vit. D Vitamin A Vit. A Vitamin E Vit. E Vitamin B1 Vit. B1 Vitamin B2 Vit. B2 Vitamin B3 Vit. B3 Vitamin B5 Vit. B5 Vitamin B6 Vit. B6 Vitamin B12 Vit. B12 Vitamin K Vit. K Folate Folate 55% 0% 30% 0% 69% 219% 41% 69% 43% 1443% 0% 69%
Vitamin C Vit. C Vitamin D Vit. D Vitamin A Vit. A Vitamin E Vit. E Vitamin B1 Vit. B1 Vitamin B2 Vit. B2 Vitamin B3 Vit. B3 Vitamin B5 Vit. B5 Vitamin B6 Vit. B6 Vitamin B12 Vit. B12 Vitamin K Vit. K Folate Folate 0% 0% 12% 0% 170% 35% 71% 52% 53% 150% 0% 13%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +152.8%
Contains more Vitamin B2Vitamin B2 +532.7%
Contains more Vitamin B5Vitamin B5 +32.6%
Contains more Vitamin B12Vitamin B12 +861.7%
Contains more FolateFolate +441.2%
Contains more Vitamin B1Vitamin B1 +145.5%
Contains more Vitamin B3Vitamin B3 +73.4%
Contains more Vitamin B6Vitamin B6 +24.3%
~equal in Vitamin D ~µg
~equal in Vitamin E ~mg
~equal in Vitamin K ~µg

All nutrients comparison - raw data values

Nutrient Roe Pompano DV% diff.
Vitamin B12 11.54µg 1.2µg 431%
Cholesterol 479mg 64mg 138%
Vitamin B2 0.949mg 0.15mg 61%
Vitamin B1 0.277mg 0.68mg 34%
Phosphorus 515mg 341mg 25%
Folate 92µg 17µg 19%
Vitamin C 16.4mg 0mg 18%
Polyunsaturated fat 3.404g 1.458g 13%
Saturated fat 1.866g 4.499g 12%
Protein 28.62g 23.69g 10%
Potassium 283mg 636mg 10%
Vitamin B3 2.192mg 3.8mg 10%
Selenium 51.7µg 46.8µg 9%
Fats 8.23g 12.14g 6%
Copper 0.128mg 0.078mg 6%
Vitamin A 91µg 36µg 6%
Vitamin B5 1.154mg 0.87mg 6%
Zinc 1.28mg 0.69mg 5%
Vitamin B6 0.185mg 0.23mg 3%
Monounsaturated fat 2.129g 3.315g 3%
Calcium 28mg 43mg 2%
Sodium 117mg 76mg 2%
Carbs 1.92g 0g 1%
Magnesium 26mg 31mg 1%
Iron 0.77mg 0.67mg 1%
Manganese 0.013mg 0.025mg 1%
Calories 204kcal 211kcal 0%
Protein per 100 calories 14g 11g N/A
Calories per 10 g protein 71kcal 89kcal N/A
Weight per 100 calories 49g 47g N/A
Unsaturated / Saturated Fat ratio 3 1.1 N/A
Net carbs 1.92g 0g N/A
Tryptophan 0.375mg 0.265mg 0%
Threonine 1.305mg 1.038mg 0%
Isoleucine 1.465mg 1.092mg 0%
Leucine 2.509mg 1.925mg 0%
Lysine 2.179mg 2.175mg 0%
Methionine 0.71mg 0.701mg 0%
Phenylalanine 1.401mg 0.925mg 0%
Valine 1.676mg 1.22mg 0%
Histidine 0.778mg 0.697mg 0%
Omega-3 - EPA 1.26g 0.224g N/A
Omega-3 - DHA 1.747g 0.504g N/A
Omega-3 - DPA 0.105g 0.259g N/A

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Roe
Roe
3
29% 8% 2% 59% 3%
Protein: 28.62 g
Fats: 8.23 g
Carbs: 1.92 g
Water: 58.63 g
Other: 2.6 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 ProteinProtein +20.8%
Contains more CarbsCarbs +∞%
Contains more OtherOther +116.7%
Contains more FatsFats +47.5%
~equal in Water ~62.97g

Fat Type Comparison

Fat type breakdown side-by-side comparison
Roe
Roe
2
25% 29% 46%
Saturated fat: Sat. Fat 1.866 g
Monounsaturated fat: Mono. Fat 2.129 g
Polyunsaturated fat: Poly. Fat 3.404 g
49% 36% 16%
Saturated fat: Sat. Fat 4.499 g
Monounsaturated fat: Mono. Fat 3.315 g
Polyunsaturated fat: Poly. Fat 1.458 g
Contains less Sat. FatSaturated fat -58.5%
Contains more Poly. FatPolyunsaturated fat +133.5%
Contains more Mono. FatMonounsaturated fat +55.7%

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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. Roe - https://fdc.nal.usda.gov/fdc-app.html#/food-details/174239/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.