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  6. Shad vs. Pompano

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 for 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

Shad 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.
Shad
Shad
5
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 27% 18% 43% 47% 27% 13% 150% 8.5% 7% 255%
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 MagnesiumMagnesium +22.6%
Contains more CalciumCalcium +39.5%
Contains more IronIron +85.1%
Contains less SodiumSodium -14.5%
Contains more ManganeseManganese +116%
Contains more PotassiumPotassium +29.3%
Contains more ZincZinc +46.8%
~equal in Copper ~0.078mg
~equal in Phosphorus ~341mg
~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.
Shad
Shad
3
Vitamin C Vit. C Vitamin A Vit. A Vitamin E Vit. E Vitamin D Vit. D 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 Choline Choline 0% 12% 0% 0% 46% 71% 202% 52% 107% 18% 0% 13% 0%
Vitamin C Vit. C Vitamin A Vit. A Vitamin E Vit. E Vitamin D Vit. D 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 Choline Choline 0% 12% 0% 0% 170% 35% 71% 52% 53% 150% 0% 13% 0%
Contains more Vitamin B2Vitamin B2 +105.3%
Contains more Vitamin B3Vitamin B3 +183.4%
Contains more Vitamin B6Vitamin B6 +100.9%
Contains more Vitamin B1Vitamin B1 +271.6%
Contains more Vitamin B12Vitamin B12 +757.1%
~equal in Vitamin C ~0mg
~equal in Vitamin A ~36µg
~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 Shad Pompano DV% diff.
Vitamin B3 10.769mg 3.8mg 44%
Vitamin B12 0.14µg 1.2µg 44%
Vitamin B1 0.183mg 0.68mg 41%
Saturated fat 4.499g 20%
Vitamin B6 0.462mg 0.23mg 18%
Vitamin B2 0.308mg 0.15mg 12%
Cholesterol 96mg 64mg 11%
Polyunsaturated fat 1.458g 10%
Fats 17.65g 12.14g 8%
Monounsaturated fat 3.315g 8%
Iron 1.24mg 0.67mg 7%
Potassium 492mg 636mg 4%
Protein 21.71g 23.69g 4%
Calories 252kcal 211kcal 2%
Calcium 60mg 43mg 2%
Zinc 0.47mg 0.69mg 2%
Magnesium 38mg 31mg 2%
Manganese 0.054mg 0.025mg 1%
Phosphorus 349mg 341mg 1%
Copper 0.082mg 0.078mg 0%
Sodium 65mg 76mg 0%
Vitamin A 36µg 36µg 0%
Selenium 46.8µg 46.8µg 0%
Vitamin B5 0.865mg 0.87mg 0%
Folate 17µg 17µg 0%
Tryptophan 0.243mg 0.265mg 0%
Threonine 0.952mg 1.038mg 0%
Isoleucine 1mg 1.092mg 0%
Leucine 1.764mg 1.925mg 0%
Lysine 1.993mg 2.175mg 0%
Methionine 0.642mg 0.701mg 0%
Phenylalanine 0.847mg 0.925mg 0%
Valine 1.118mg 1.22mg 0%
Histidine 0.639mg 0.697mg 0%
Omega-3 - EPA 0.224g N/A
Omega-3 - DHA 0.504g N/A
Omega-3 - DPA 0.259g N/A

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Shad
Shad
2
22% 18% 59%
Protein: 21.71 g
Fats: 17.65 g
Carbs: 0 g
Water: 59.22 g
Other: 1.42 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 FatsFats +45.4%
Contains more OtherOther +18.3%
~equal in Protein ~23.69g
~equal in Carbs ~0g
~equal in Water ~62.97g

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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. Shad - https://fdc.nal.usda.gov/fdc-app.html#/food-details/174243/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.