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  6. Smoked salmon vs. Pompano

Smoked salmon vs. Pompano — In-Depth Nutrition Comparison

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What are the main differences between Smoked salmon and Pompano?

  • Smoked salmon is richer in Vitamin B12, Copper, and Vitamin B3, while Pompano is higher in Vitamin B1, Selenium, Phosphorus, and Potassium.
  • Smoked salmon's daily need coverage for Vitamin B12 is 86% higher.
  • Pompano has 9 times less Sodium than Smoked salmon. Smoked salmon has 672mg of Sodium, while Pompano has 76mg.

We used Fish, salmon, chinook, smoked and Fish, pompano, florida, cooked, dry heat types in this comparison.

Infographic

Smoked salmon 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.
Smoked salmon
Smoked salmon
2
:
8
Pompano
Pompano
Contains more Iron +26.9%
Contains more Copper +194.9%
Contains more Calcium +290.9%
Contains more Magnesium +72.2%
Contains more Phosphorus +107.9%
Contains more Potassium +263.4%
Contains less Sodium -88.7%
Contains more Zinc +122.6%
Contains more Manganese +47.1%
Contains more Selenium +44.4%
Smoked salmon
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 4% 32% 13% 71% 16% 88% 9% 77% 3% 177%
Pompano
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 13% 26% 23% 147% 57% 10% 19% 27% 4% 256%
Contains more Iron +26.9%
Contains more Copper +194.9%
Contains more Calcium +290.9%
Contains more Magnesium +72.2%
Contains more Phosphorus +107.9%
Contains more Potassium +263.4%
Contains less Sodium -88.7%
Contains more Zinc +122.6%
Contains more Manganese +47.1%
Contains more Selenium +44.4%

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.
Smoked salmon
Smoked salmon
6
:
4
Pompano
Pompano
Contains more Vitamin B3 +24.2%
Contains more Vitamin B6 +20.9%
Contains more Vitamin B12 +171.7%
Contains more Vitamin A +37.9%
Contains more Vitamin B1 +2856.5%
Contains more Vitamin B2 +48.5%
Contains more Folate +750%
Equal in Vitamin B5 - 0.87
Smoked salmon
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 6% 28% 514% 0% 6% 24% 89% 53% 65% 2% 408% 1%
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 B3 +24.2%
Contains more Vitamin B6 +20.9%
Contains more Vitamin B12 +171.7%
Contains more Vitamin A +37.9%
Contains more Vitamin B1 +2856.5%
Contains more Vitamin B2 +48.5%
Contains more Folate +750%
Equal in Vitamin B5 - 0.87

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Smoked salmon
Smoked salmon
2
:
2
Pompano
Pompano
Contains more Water +14.3%
Contains more Other +350%
Contains more Protein +29.6%
Contains more Fats +181%
Smoked salmon
18% 4% 72% 5%
Protein: 18.28 g
Fats: 4.32 g
Carbs: 0 g
Water: 72 g
Other: 5.4 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 Water +14.3%
Contains more Other +350%
Contains more Protein +29.6%
Contains more Fats +181%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Smoked salmon
Smoked salmon
1
:
2
Pompano
Pompano
Contains less Saturated Fat -79.4%
Contains more Monounsaturated Fat +63.9%
Contains more Polyunsaturated fat +46.5%
Smoked salmon
24% 51% 25%
Saturated Fat: 0.929 g
Monounsaturated Fat: 2.023 g
Polyunsaturated fat: 0.995 g
Pompano
49% 36% 16%
Saturated Fat: 4.499 g
Monounsaturated Fat: 3.315 g
Polyunsaturated fat: 1.458 g
Contains less Saturated Fat -79.4%
Contains more Monounsaturated Fat +63.9%
Contains more Polyunsaturated fat +46.5%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Smoked salmon Pompano
Lower in Cholesterol ok
Lower in Saturated Fat ok
Lower in Sugar ok
Lower in Sodium ok
Lower in price ok
Rich in minerals ok
Lower in Glycemic Index Equal
Rich in vitamins Equal

All nutrients comparison - raw data values

Nutrient Smoked salmon Pompano Opinion
Protein 18.28g 23.69g Pompano
Fats 4.32g 12.14g Pompano
Calories 117kcal 211kcal Pompano
Calcium 11mg 43mg Pompano
Iron 0.85mg 0.67mg Smoked salmon
Magnesium 18mg 31mg Pompano
Phosphorus 164mg 341mg Pompano
Potassium 175mg 636mg Pompano
Sodium 672mg 76mg Pompano
Zinc 0.31mg 0.69mg Pompano
Copper 0.23mg 0.078mg Smoked salmon
Manganese 0.017mg 0.025mg Pompano
Selenium 32.4µg 46.8µg Pompano
Vitamin A 87IU 120IU Pompano
Vitamin A RAE 26µg 36µg Pompano
Vitamin E 1.35mg Smoked salmon
Vitamin D 685IU Smoked salmon
Vitamin D 17.1µg Smoked salmon
Vitamin B1 0.023mg 0.68mg Pompano
Vitamin B2 0.101mg 0.15mg Pompano
Vitamin B3 4.72mg 3.8mg Smoked salmon
Vitamin B5 0.87mg 0.87mg
Vitamin B6 0.278mg 0.23mg Smoked salmon
Folate 2µg 17µg Pompano
Vitamin B12 3.26µg 1.2µg Smoked salmon
Vitamin K 0.1µg Smoked salmon
Tryptophan 0.205mg 0.265mg Pompano
Threonine 0.801mg 1.038mg Pompano
Isoleucine 0.842mg 1.092mg Pompano
Leucine 1.486mg 1.925mg Pompano
Lysine 1.679mg 2.175mg Pompano
Methionine 0.541mg 0.701mg Pompano
Phenylalanine 0.714mg 0.925mg Pompano
Valine 0.942mg 1.22mg Pompano
Histidine 0.538mg 0.697mg Pompano
Cholesterol 23mg 64mg Smoked salmon
Saturated Fat 0.929g 4.499g Smoked salmon
Omega-3 - DHA 0.267g 0.504g Pompano
Omega-3 - EPA 0.183g 0.224g Pompano
Omega-3 - DPA 0.073g 0.259g Pompano
Monounsaturated Fat 2.023g 3.315g Pompano
Polyunsaturated fat 0.995g 1.458g Pompano

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Smoked salmon Pompano
Low Fats diet ok
Low Carbs diet Equal
Low Calories diet ok
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
99%
Smoked salmon
46%
Pompano
Minerals Daily Need Coverage Score
49%
Smoked salmon
58%
Pompano

Comparison summary

Which food is lower in Cholesterol?
Smoked salmon
Smoked salmon is lower in Cholesterol (difference - 41mg)
Which food is lower in Saturated Fat?
Smoked salmon
Smoked salmon is lower in Saturated Fat (difference - 3.57g)
Which food is lower in Sugar?
Pompano
Pompano is lower in Sugar (difference - 0g)
Which food contains less Sodium?
Pompano
Pompano contains less Sodium (difference - 596mg)
Which food is cheaper?
Pompano
Pompano is cheaper (difference - $14)
Which food is richer in minerals?
Pompano
Pompano is relatively richer in minerals
Which food is lower in glycemic index?
?
The foods have equal glycemic indexes (0)
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. Smoked salmon - https://fdc.nal.usda.gov/fdc-app.html#/food-details/173687/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.