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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.

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
5
:
5
Pompano
Pompano
Contains more Iron +14.9%
Contains more Phosphorus +51%
Contains more Zinc +85.5%
Contains more Copper +64.1%
Contains more Selenium +10.5%
Contains more Calcium +53.6%
Contains more Magnesium +19.2%
Contains more Potassium +124.7%
Contains less Sodium -35%
Contains more Manganese +92.3%
Equal in Selenium - 46.8
Roe
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 9% 29% 19% 221% 25% 16% 35% 43% 2% 282%
Pompano
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 13% 26% 23% 147% 57% 10% 19% 27% 4% 256%
Contains more Iron +14.9%
Contains more Phosphorus +51%
Contains more Zinc +85.5%
Contains more Copper +64.1%
Contains more Selenium +10.5%
Contains more Calcium +53.6%
Contains more Magnesium +19.2%
Contains more Potassium +124.7%
Contains less Sodium -35%
Contains more Manganese +92.3%
Equal in Selenium - 46.8

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
:
3
Pompano
Pompano
Contains more Vitamin A +152.5%
Contains more Vitamin C +∞%
Contains more Vitamin B2 +532.7%
Contains more Vitamin B5 +32.6%
Contains more Folate +441.2%
Contains more Vitamin B12 +861.7%
Contains more Vitamin B1 +145.5%
Contains more Vitamin B3 +73.4%
Contains more Vitamin B6 +24.3%
Roe
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 19% 0% 0% 55% 70% 219% 42% 70% 43% 69% 1443% 0%
Pompano
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 8% 0% 0% 0% 171% 35% 72% 53% 54% 13% 150% 0%
Contains more Vitamin A +152.5%
Contains more Vitamin C +∞%
Contains more Vitamin B2 +532.7%
Contains more Vitamin B5 +32.6%
Contains more Folate +441.2%
Contains more Vitamin B12 +861.7%
Contains more Vitamin B1 +145.5%
Contains more Vitamin B3 +73.4%
Contains more Vitamin B6 +24.3%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Roe
Roe
3
:
2
Pompano
Pompano
Contains more Protein +20.8%
Contains more Carbs +∞%
Contains more Other +116.7%
Contains more Fats +47.5%
Equal in Water - 62.97
Roe
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
Pompano
24% 12% 63%
Protein: 23.69 g
Fats: 12.14 g
Carbs: 0 g
Water: 62.97 g
Other: 1.2 g
Contains more Protein +20.8%
Contains more Carbs +∞%
Contains more Other +116.7%
Contains more Fats +47.5%
Equal in Water - 62.97

Fat Type Comparison

Fat type breakdown side-by-side comparison
Roe
Roe
2
:
1
Pompano
Pompano
Contains less Saturated Fat -58.5%
Contains more Polyunsaturated fat +133.5%
Contains more Monounsaturated Fat +55.7%
Roe
25% 29% 46%
Saturated Fat: 1.866 g
Monounsaturated Fat: 2.129 g
Polyunsaturated fat: 3.404 g
Pompano
49% 36% 16%
Saturated Fat: 4.499 g
Monounsaturated Fat: 3.315 g
Polyunsaturated fat: 1.458 g
Contains less Saturated Fat -58.5%
Contains more Polyunsaturated fat +133.5%
Contains more Monounsaturated 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.
Roe Pompano
Lower in Saturated Fat ok
Lower in Sodium ok
Lower in Cholesterol ok
Lower in Glycemic Index ok
Lower in price ok
Lower in Sugar Equal
Rich in minerals Equal
Rich in vitamins Equal

All nutrients comparison - raw data values

Nutrient Roe Pompano Opinion
Net carbs 1.92g 0g Roe
Protein 28.62g 23.69g Roe
Fats 8.23g 12.14g Pompano
Carbs 1.92g 0g Roe
Calories 204kcal 211kcal Pompano
Calcium 28mg 43mg Pompano
Iron 0.77mg 0.67mg Roe
Magnesium 26mg 31mg Pompano
Phosphorus 515mg 341mg Roe
Potassium 283mg 636mg Pompano
Sodium 117mg 76mg Pompano
Zinc 1.28mg 0.69mg Roe
Copper 0.128mg 0.078mg Roe
Manganese 0.013mg 0.025mg Pompano
Selenium 51.7µg 46.8µg Roe
Vitamin A 303IU 120IU Roe
Vitamin A RAE 91µg 36µg Roe
Vitamin C 16.4mg 0mg Roe
Vitamin B1 0.277mg 0.68mg Pompano
Vitamin B2 0.949mg 0.15mg Roe
Vitamin B3 2.192mg 3.8mg Pompano
Vitamin B5 1.154mg 0.87mg Roe
Vitamin B6 0.185mg 0.23mg Pompano
Folate 92µg 17µg Roe
Vitamin B12 11.54µg 1.2µg Roe
Tryptophan 0.375mg 0.265mg Roe
Threonine 1.305mg 1.038mg Roe
Isoleucine 1.465mg 1.092mg Roe
Leucine 2.509mg 1.925mg Roe
Lysine 2.179mg 2.175mg Roe
Methionine 0.71mg 0.701mg Roe
Phenylalanine 1.401mg 0.925mg Roe
Valine 1.676mg 1.22mg Roe
Histidine 0.778mg 0.697mg Roe
Cholesterol 479mg 64mg Pompano
Saturated Fat 1.866g 4.499g Roe
Omega-3 - DHA 1.747g 0.504g Roe
Omega-3 - EPA 1.26g 0.224g Roe
Omega-3 - DPA 0.105g 0.259g Pompano
Monounsaturated Fat 2.129g 3.315g Pompano
Polyunsaturated fat 3.404g 1.458g Roe

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Roe Pompano
Low Fats diet ok
Low Carbs diet ok
Low Calories diet ok
Low Glycemic Index diet ok

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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
169%
Roe
46%
Pompano
Minerals Daily Need Coverage Score
68%
Roe
58%
Pompano

Comparison summary

Which food is lower in Saturated Fat?
Roe
Roe is lower in Saturated Fat (difference - 2.633g)
Which food contains less Sodium?
Pompano
Pompano contains less Sodium (difference - 41mg)
Which food is lower in Cholesterol?
Pompano
Pompano is lower in Cholesterol (difference - 415mg)
Which food is lower in glycemic index?
Pompano
Pompano is lower in glycemic index (difference - 27)
Which food is cheaper?
Pompano
Pompano is cheaper (difference - $100)
Which food contains less Sugar?
?
The foods are relatively equal in Sugar ( g)
Which food is richer in minerals?
?
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?
?
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. 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.