Smelt vs. Pompano — In-Depth Nutrition Comparison
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How are Smelt and Pompano different?
- Smelt is higher in Vitamin B12, Manganese, Zinc, and Copper, however, Pompano is richer in Vitamin B1, Vitamin B3, Potassium, and Phosphorus.
- Daily need coverage for Vitamin B12 from Smelt is 115% higher.
- Smelt contains 36 times more Manganese than Pompano. While Smelt contains 0.9mg of Manganese, Pompano contains only 0.025mg.
- Pompano has less Cholesterol.
Fish, smelt, rainbow, cooked, dry heat and Fish, pompano, florida, cooked, dry heat are the varieties used in this article.
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 MagnesiumMagnesium | +22.6% |
| Contains more CalciumCalcium | +79.1% |
| Contains more IronIron | +71.6% |
| Contains more CopperCopper | +128.2% |
| Contains more ZincZinc | +207.2% |
| Contains more ManganeseManganese | +3500% |
| Contains more PotassiumPotassium | +71% |
| Contains more PhosphorusPhosphorus | +15.6% |
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 B12Vitamin B12 | +230.8% |
| Contains more Vitamin AVitamin A | +106.9% |
| Contains more Vitamin B1Vitamin B1 | +6700% |
| Contains more Vitamin B3Vitamin B3 | +115.2% |
| Contains more Vitamin B5Vitamin B5 | +17.6% |
| Contains more Vitamin B6Vitamin B6 | +35.3% |
| Contains more FolateFolate | +240% |
~equal in
Vitamin D
~µg
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
| Contains more WaterWater | +15.6% |
| Contains more OtherOther | +25.8% |
| Contains more FatsFats | +291.6% |
~equal in
Protein
~23.69g
~equal in
Carbs
~0g
Fat Type Comparison
Fat type breakdown side-by-side comparison
| Contains less Sat. FatSaturated Fat | -87.1% |
| Contains more Mono. FatMonounsaturated Fat | +303.3% |
| Contains more Poly. FatPolyunsaturated fat | +28.5% |
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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| Rich in minerals |
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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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| Rich in vitamins |
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| Lower in Sugar | Equal | ||
| Lower in Glycemic Index | Equal | ||
| Lower in price | Equal | ||
All nutrients comparison - raw data values
| Nutrient | |
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Opinion |
| Calories | 124kcal | 211kcal |
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| Protein | 22.6g | 23.69g |
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| Fats | 3.1g | 12.14g |
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| Cholesterol | 90mg | 64mg |
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| Magnesium | 38mg | 31mg |
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| Calcium | 77mg | 43mg |
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| Potassium | 372mg | 636mg |
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| Iron | 1.15mg | 0.67mg |
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| Copper | 0.178mg | 0.078mg |
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| Zinc | 2.12mg | 0.69mg |
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| Phosphorus | 295mg | 341mg |
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| Sodium | 77mg | 76mg |
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| Vitamin A | 58IU | 120IU |
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| Vitamin A | 17µg | 36µg |
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| Manganese | 0.9mg | 0.025mg |
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| Selenium | 46.8µg | 46.8µg | |
| Vitamin B1 | 0.01mg | 0.68mg |
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| Vitamin B2 | 0.146mg | 0.15mg |
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| Vitamin B3 | 1.766mg | 3.8mg |
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| Vitamin B5 | 0.74mg | 0.87mg |
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| Vitamin B6 | 0.17mg | 0.23mg |
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| Vitamin B12 | 3.97µg | 1.2µg |
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| Folate | 5µg | 17µg |
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| Saturated Fat | 0.579g | 4.499g |
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| Monounsaturated Fat | 0.822g | 3.315g |
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| Polyunsaturated fat | 1.135g | 1.458g |
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| Tryptophan | 0.253mg | 0.265mg |
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| Threonine | 0.991mg | 1.038mg |
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| Isoleucine | 1.041mg | 1.092mg |
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| Leucine | 1.837mg | 1.925mg |
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| Lysine | 2.076mg | 2.175mg |
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| Methionine | 0.669mg | 0.701mg |
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| Phenylalanine | 0.882mg | 0.925mg |
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| Valine | 1.164mg | 1.22mg |
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| Histidine | 0.665mg | 0.697mg |
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| Omega-3 - EPA | 0.353g | 0.224g |
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| Omega-3 - DHA | 0.536g | 0.504g |
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| Omega-3 - DPA | 0.023g | 0.259g |
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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 | Equal | |
| 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
50%
42%
Minerals Daily Need Coverage Score
75%
58%
Comparison summary
Which food is richer in minerals?
Smelt is relatively richer in minerals
Which food is lower in Saturated Fat?
Smelt is lower in Saturated Fat (difference - 3.92g)
Which food is lower in Cholesterol?
Pompano is lower in Cholesterol (difference - 26mg)
Which food contains less Sodium?
Pompano contains less Sodium (difference - 1mg)
Which food is richer in vitamins?
Pompano is relatively richer in vitamins
Which food contains less Sugar?
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The foods are relatively equal in Sugar ( g)
Which food is lower in glycemic index?
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The foods have equal glycemic indexes (0)
Which food is cheaper?
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The foods are relatively equal in price ($)