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Sockeye salmon vs. Pompano — In-Depth Nutrition Comparison

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A recap on the differences between sockeye salmon and pompano

  • Sockeye salmon is higher in vitamin B12, vitamin B6, vitamin B3, vitamin B5, and vitamin B2, yet pompano is higher in vitamin B1, selenium, potassium, and phosphorus.
  • Sockeye salmon covers your daily vitamin B12 needs 136% more than pompano.
  • Sockeye salmon contains 4 times more vitamin B6 than pompano. While sockeye salmon contains 0.827mg of vitamin B6, pompano contains only 0.23mg.
  • The amount of saturated fat in sockeye salmon is lower.

Food varieties used in this article are Fish, salmon, sockeye, cooked, dry heat and Fish, pompano, florida, cooked, dry heat.

Infographic

Sockeye salmon vs Pompano 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.
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 26% 3.3% 38% 20% 25% 15% 131% 12% 1.7% 194%
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 +16.1%
Contains more CalciumCalcium +290.9%
Contains more PotassiumPotassium +45.9%
Contains more IronIron +28.8%
Contains more ZincZinc +25.5%
Contains more PhosphorusPhosphorus +11.8%
Contains less SodiumSodium -17.4%
Contains more ManganeseManganese +92.3%
Contains more SeleniumSelenium +31.8%
~equal in Copper ~0.078mg

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.
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% 19% 20% 251% 39% 57% 190% 76% 191% 559% 0.25% 5.3% 61%
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 AVitamin A +61.1%
Contains more Vitamin EVitamin E +∞%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin B2Vitamin B2 +64%
Contains more Vitamin B3Vitamin B3 +166.4%
Contains more Vitamin B5Vitamin B5 +46.4%
Contains more Vitamin B6Vitamin B6 +259.6%
Contains more Vitamin B12Vitamin B12 +272.5%
Contains more Vitamin KVitamin K +∞%
Contains more CholineCholine +∞%
Contains more Vitamin B1Vitamin B1 +333.1%
Contains more FolateFolate +142.9%
~equal in Vitamin C ~0mg

All nutrients comparison - raw data values

Nutrient Sockeye salmon Pompano DV% diff.
Vitamin B12 4.47µg 1.2µg 136%
Vitamin D 670IU 84%
Vitamin D 16.7µg 84%
Vitamin B6 0.827mg 0.23mg 46%
Vitamin B1 0.157mg 0.68mg 44%
Vitamin B3 10.123mg 3.8mg 40%
Selenium 35.5µg 46.8µg 21%
Choline 112.6mg 20%
Saturated fat 0.969g 4.499g 16%
Fats 5.57g 12.14g 10%
Vitamin B5 1.274mg 0.87mg 8%
Vitamin E 0.99mg 7%
Vitamin B2 0.246mg 0.15mg 7%
Potassium 436mg 636mg 6%
Protein 26.48g 23.69g 6%
Phosphorus 305mg 341mg 5%
Monounsaturated fat 1.864g 3.315g 4%
Folate 7µg 17µg 3%
Calories 156kcal 211kcal 3%
Calcium 11mg 43mg 3%
Iron 0.52mg 0.67mg 2%
Vitamin A 58µg 36µg 2%
Manganese 0.013mg 0.025mg 1%
Sodium 92mg 76mg 1%
Zinc 0.55mg 0.69mg 1%
Magnesium 36mg 31mg 1%
Cholesterol 61mg 64mg 1%
Polyunsaturated fat 1.327g 1.458g 1%
Copper 0.076mg 0.078mg 0%
Vitamin K 0.1µg 0%
Trans fat 0.023g N/A
Tryptophan 0.335mg 0.265mg 0%
Threonine 1.247mg 1.038mg 0%
Isoleucine 1.274mg 1.092mg 0%
Leucine 2.185mg 1.925mg 0%
Lysine 2.574mg 2.175mg 0%
Methionine 0.858mg 0.701mg 0%
Phenylalanine 1.086mg 0.925mg 0%
Valine 1.461mg 1.22mg 0%
Histidine 0.711mg 0.697mg 0%
Omega-3 - EPA 0.299g 0.224g N/A
Omega-3 - DHA 0.56g 0.504g N/A
Omega-3 - DPA 0.093g 0.259g N/A
Omega-6 - Eicosadienoic acid 0.019g N/A

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
26% 6% 67%
Protein: 26.48 g
Fats: 5.57 g
Carbs: 0 g
Water: 67.33 g
Other: 0.62 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 ProteinProtein +11.8%
Contains more FatsFats +118%
Contains more OtherOther +93.5%
~equal in Carbs ~0g
~equal in Water ~62.97g

Fat Type Comparison

Fat type breakdown side-by-side comparison
23% 45% 32%
Saturated fat: Sat. Fat 0.969 g
Monounsaturated fat: Mono. Fat 1.864 g
Polyunsaturated fat: Poly. Fat 1.327 g
49% 36% 16%
Saturated fat: Sat. Fat 4.499 g
Monounsaturated fat: Mono. Fat 3.315 g
Polyunsaturated fat: Poly. Fat 1.458 g
Contains less Sat. FatSaturated fat -78.5%
Contains more Mono. FatMonounsaturated fat +77.8%
~equal in Polyunsaturated fat ~1.458g

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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. Sockeye salmon - https://fdc.nal.usda.gov/fdc-app.html#/food-details/173692/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.