Shad vs. Pompano — In-Depth Nutrition Comparison
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The main differences between Shad and Pompano
- Shad is richer in Vitamin B3, Vitamin B6, Vitamin B2, and Iron, yet Pompano is richer in Vitamin B12, and Vitamin B1.
- Daily need coverage for Vitamin B12 from Pompano is 44% higher.
- Shad contains 3 times more Vitamin B3 than Pompano. Shad contains 10.769mg of Vitamin B3, while Pompano contains 3.8mg.
- Pompano contains less Cholesterol.
Food types used in this article are Fish, shad, american, cooked, dry heat and Fish, pompano, florida, cooked, dry heat.
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
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Calcium
+39.5%
Contains
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Iron
+85.1%
Contains
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Magnesium
+22.6%
Contains
less
Sodium
-14.5%
Contains
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Manganese
+116%
Contains
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Potassium
+29.3%
Contains
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Zinc
+46.8%
Equal in Phosphorus - 341
Equal in Copper - 0.078
Equal in Selenium - 46.8
Contains
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Calcium
+39.5%
Contains
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Iron
+85.1%
Contains
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Magnesium
+22.6%
Contains
less
Sodium
-14.5%
Contains
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Manganese
+116%
Contains
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Potassium
+29.3%
Contains
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Zinc
+46.8%
Equal in Phosphorus - 341
Equal in Copper - 0.078
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.
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Contains
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Vitamin B2
+105.3%
Contains
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Vitamin B3
+183.4%
Contains
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Vitamin B6
+100.9%
Contains
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Vitamin B1
+271.6%
Contains
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Vitamin B12
+757.1%
Equal in Vitamin A - 120
Equal in Vitamin B5 - 0.87
Equal in Folate - 17
Contains
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Vitamin B2
+105.3%
Contains
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Vitamin B3
+183.4%
Contains
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Vitamin B6
+100.9%
Contains
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Vitamin B1
+271.6%
Contains
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Vitamin B12
+757.1%
Equal in Vitamin A - 120
Equal in Vitamin B5 - 0.87
Equal in Folate - 17
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
Contains
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Fats
+45.4%
Contains
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Other
+18.3%
Equal in Protein - 23.69
Equal in Water - 62.97
Contains
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Fats
+45.4%
Contains
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Other
+18.3%
Equal in Protein - 23.69
Equal in Water - 62.97
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 Sodium |
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| Lower in Saturated Fat |
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| Rich in minerals |
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| Lower in Cholesterol |
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| Lower in Sugar | Equal | ||
| Lower in Glycemic Index | Equal | ||
| Lower in price | Equal | ||
| Rich in vitamins | Equal | ||
All nutrients comparison - raw data values
| Nutrient | |
|
Opinion |
| Protein | 21.71g | 23.69g |
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| Fats | 17.65g | 12.14g |
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| Calories | 252kcal | 211kcal |
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| Calcium | 60mg | 43mg |
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| Iron | 1.24mg | 0.67mg |
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| Magnesium | 38mg | 31mg |
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| Phosphorus | 349mg | 341mg |
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| Potassium | 492mg | 636mg |
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| Sodium | 65mg | 76mg |
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| Zinc | 0.47mg | 0.69mg |
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| Copper | 0.082mg | 0.078mg |
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| Manganese | 0.054mg | 0.025mg |
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| Selenium | 46.8µg | 46.8µg | |
| Vitamin A | 120IU | 120IU | |
| Vitamin A RAE | 36µg | 36µg | |
| Vitamin B1 | 0.183mg | 0.68mg |
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| Vitamin B2 | 0.308mg | 0.15mg |
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| Vitamin B3 | 10.769mg | 3.8mg |
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| Vitamin B5 | 0.865mg | 0.87mg |
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| Vitamin B6 | 0.462mg | 0.23mg |
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| Folate | 17µg | 17µg | |
| Vitamin B12 | 0.14µg | 1.2µg |
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| Tryptophan | 0.243mg | 0.265mg |
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| Threonine | 0.952mg | 1.038mg |
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| Isoleucine | 1mg | 1.092mg |
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| Leucine | 1.764mg | 1.925mg |
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| Lysine | 1.993mg | 2.175mg |
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| Methionine | 0.642mg | 0.701mg |
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| Phenylalanine | 0.847mg | 0.925mg |
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| Valine | 1.118mg | 1.22mg |
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| Histidine | 0.639mg | 0.697mg |
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| Cholesterol | 96mg | 64mg |
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| Saturated Fat | 4.499g |
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| Omega-3 - DHA | 0.504g |
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| Omega-3 - EPA | 0.224g |
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| Omega-3 - DPA | 0.259g |
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| Monounsaturated Fat | 3.315g |
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| Polyunsaturated fat | 1.458g |
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Which food is preferable for your diet?
is better in case of low diet
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| Low Fats diet |
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| Low Carbs diet | Equal | |
| Low Calories diet |
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| 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
43%
46%
Minerals Daily Need Coverage Score
60%
58%
Comparison summary
Which food contains less Sodium?
Shad contains less Sodium (difference - 11mg)
Which food is lower in Saturated Fat?
Shad is lower in Saturated Fat (difference - 4.499g)
Which food is richer in minerals?
Shad is relatively richer in minerals
Which food is lower in Cholesterol?
Pompano is lower in Cholesterol (difference - 32mg)
Which food contains less Sugar?
?
The foods are relatively equal in Sugar ( g)
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.