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
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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 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% |
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 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% |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
| 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
| Contains less Sat. FatSaturated fat | -58.5% |
| Contains more Poly. FatPolyunsaturated fat | +133.5% |
| Contains more Mono. FatMonounsaturated fat | +55.7% |
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 Sodium |
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| Lower in Glycemic Index |
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| Lower in price |
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| Lower in Sugar | Equal | ||
| Rich in minerals | Equal | ||
| Rich in vitamins | Equal | ||
All nutrients comparison - raw data values
| Nutrient | |
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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% |
| Potassium | 283mg | 636mg | 10% |
| Protein | 28.62g | 23.69g | 10% |
| Vitamin B3 | 2.192mg | 3.8mg | 10% |
| Selenium | 51.7µg | 46.8µg | 9% |
| Copper | 0.128mg | 0.078mg | 6% |
| Vitamin A | 91µg | 36µg | 6% |
| Vitamin B5 | 1.154mg | 0.87mg | 6% |
| Fats | 8.23g | 12.14g | 6% |
| Zinc | 1.28mg | 0.69mg | 5% |
| Monounsaturated fat | 2.129g | 3.315g | 3% |
| Vitamin B6 | 0.185mg | 0.23mg | 3% |
| Sodium | 117mg | 76mg | 2% |
| Calcium | 28mg | 43mg | 2% |
| Manganese | 0.013mg | 0.025mg | 1% |
| Iron | 0.77mg | 0.67mg | 1% |
| Magnesium | 26mg | 31mg | 1% |
| Carbs | 1.92g | 0g | 1% |
| Calories | 204kcal | 211kcal | 0% |
| 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 |
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 |
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| Low Glycemic Index diet |
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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
157%
43%
Minerals Daily Need Coverage Score
68%
58%
Comparison summary
Which food is lower in Saturated fat?
Roe is lower in Saturated fat (difference - 2.633g)
Which food is lower in Cholesterol?
Pompano is lower in Cholesterol (difference - 415mg)
Which food contains less Sodium?
Pompano contains less Sodium (difference - 41mg)
Which food is lower in glycemic index?
Pompano is lower in glycemic index (difference - 27)
Which food is cheaper?
Pompano is cheaper (difference - $100)
Which food contains less Sugar?
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The foods are relatively equal in Sugar ( g)
Which food is richer in minerals?
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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.
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.