Sablefish vs. Pompano — In-Depth Nutrition Comparison

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What are the differences between sablefish and pompano?

Sablefish is higher in iron, vitamin B12, magnesium, vitamin B6, vitamin B3, and monounsaturated fat; however, pompano is richer in vitamin B1, phosphorus, copper, and potassium.
Pompano's daily need coverage for vitamin B1 is 46% more.
Pompano contains 3 times less monounsaturated fat than sablefish. Sablefish contains 10.328g of monounsaturated fat, while pompano contains 3.315g.

We used Fish, sablefish, cooked, dry heat and Fish, pompano, florida, cooked, dry heat types in this article.

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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.

Sablefish

Pompano

Contains more MagnesiumMagnesium	+129%
Contains more IronIron	+144.8%

Contains more PotassiumPotassium	+38.6%
Contains more CopperCopper	+178.6%
Contains more ZincZinc	+68.3%
Contains more PhosphorusPhosphorus	+58.6%
Contains more ManganeseManganese	+31.6%

~equal in Calcium ~43mg

~equal in Sodium ~76mg

~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.

Sablefish

Pompano

Contains more Vitamin AVitamin A	+183.3%
Contains more Vitamin B3Vitamin B3	+34.9%
Contains more Vitamin B6Vitamin B6	+50.4%
Contains more Vitamin B12Vitamin B12	+20%

Contains more Vitamin B1Vitamin B1	+457.4%
Contains more Vitamin B2Vitamin B2	+30.4%

~equal in Vitamin C ~0mg

~equal in Vitamin E ~mg

~equal in Vitamin D ~µg

~equal in Vitamin B5 ~0.87mg

~equal in Vitamin K ~µg

~equal in Folate ~17µg

~equal in Choline ~mg

All nutrients comparison - raw data values

Nutrient			DV% diff.
Vitamin B1	0.122mg	0.68mg	47%
Phosphorus	215mg	341mg	18%
Monounsaturated fat	10.328g	3.315g	18%
Protein	17.19g	23.69g	13%
Fats	19.62g	12.14g	12%
Iron	1.64mg	0.67mg	12%
Magnesium	71mg	31mg	10%
Vitamin B12	1.44µg	1.2µg	10%
Vitamin B6	0.346mg	0.23mg	9%
Polyunsaturated fat	2.618g	1.458g	8%
Vitamin B3	5.128mg	3.8mg	8%
Vitamin A	102µg	36µg	7%
Copper	0.028mg	0.078mg	6%
Potassium	459mg	636mg	5%
Vitamin B2	0.115mg	0.15mg	3%
Zinc	0.41mg	0.69mg	3%
Calories	250kcal	211kcal	2%
Saturated fat	4.099g	4.499g	2%
Cholesterol	63mg	64mg	0%
Calcium	45mg	43mg	0%
Sodium	72mg	76mg	0%
Selenium	46.8µg	46.8µg	0%
Manganese	0.019mg	0.025mg	0%
Vitamin B5	0.865mg	0.87mg	0%
Folate	17µg	17µg	0%
Tryptophan	0.193mg	0.265mg	0%
Threonine	0.754mg	1.038mg	0%
Isoleucine	0.792mg	1.092mg	0%
Leucine	1.397mg	1.925mg	0%
Lysine	1.579mg	2.175mg	0%
Methionine	0.509mg	0.701mg	0%
Phenylalanine	0.671mg	0.925mg	0%
Valine	0.886mg	1.22mg	0%
Histidine	0.506mg	0.697mg	0%
Omega-3 - EPA	0.867g	0.224g	N/A
Omega-3 - DHA	0.92g	0.504g	N/A
Omega-3 - DPA	0.216g	0.259g	N/A