Trout vs. Pompano — In-Depth Nutrition Comparison
Compare
Significant differences between trout and pompano
- Trout has more vitamin B12, vitamin B5, vitamin B3, and vitamin B6; however, pompano is richer in vitamin B1, selenium, phosphorus, potassium, and monounsaturated fat.
- Trout covers your daily vitamin B12 needs 121% more than pompano.
- Pompano has 2 times less vitamin B5 than trout. Trout has 1.99mg of vitamin B5, while pompano has 0.87mg.
- Trout contains less saturated fat.
Specific food types used in this comparison are Fish, trout, rainbow, farmed, cooked, dry heat and Fish, pompano, florida, cooked, dry heat.
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.
| Contains less SodiumSodium | -19.7% |
| Contains more CalciumCalcium | +43.3% |
| Contains more PotassiumPotassium | +41.3% |
| Contains more IronIron | +86.1% |
| Contains more CopperCopper | +41.8% |
| Contains more ZincZinc | +27.8% |
| Contains more PhosphorusPhosphorus | +26.3% |
| Contains more ManganeseManganese | +92.3% |
| Contains more SeleniumSelenium | +66.5% |
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 CVitamin C | +∞% |
| Contains more Vitamin AVitamin A | +177.8% |
| Contains more Vitamin EVitamin E | +∞% |
| Contains more Vitamin DVitamin D | +∞% |
| Contains more Vitamin B3Vitamin B3 | +74.9% |
| Contains more Vitamin B5Vitamin B5 | +128.7% |
| Contains more Vitamin B6Vitamin B6 | +67.8% |
| Contains more Vitamin B12Vitamin B12 | +242.5% |
| Contains more Vitamin KVitamin K | +∞% |
| Contains more CholineCholine | +∞% |
| Contains more Vitamin B1Vitamin B1 | +375.5% |
| Contains more Vitamin B2Vitamin B2 | +40.2% |
| Contains more FolateFolate | +41.7% |
All nutrients comparison - raw data values
| Nutrient |  |
 |
DV% diff. |
| Vitamin B12 | 4.11µg | 1.2µg | 121% |
| Vitamin D | 19µg | 95% | |
| Vitamin D | 759IU | 95% | |
| Vitamin B1 | 0.143mg | 0.68mg | 45% |
| Selenium | 28.1µg | 46.8µg | 34% |
| Vitamin B5 | 1.99mg | 0.87mg | 22% |
| Vitamin E | 2.79mg | 19% | |
| Vitamin B3 | 6.646mg | 3.8mg | 18% |
| Choline | 77.6mg | 14% | |
| Saturated fat | 1.651g | 4.499g | 13% |
| Vitamin B6 | 0.386mg | 0.23mg | 12% |
| Phosphorus | 270mg | 341mg | 10% |
| Fats | 7.38g | 12.14g | 7% |
| Vitamin A | 100µg | 36µg | 7% |
| Potassium | 450mg | 636mg | 5% |
| Iron | 0.36mg | 0.67mg | 4% |
| Copper | 0.055mg | 0.078mg | 3% |
| Vitamin C | 2.9mg | 0mg | 3% |
| Vitamin B2 | 0.107mg | 0.15mg | 3% |
| Monounsaturated fat | 2.363g | 3.315g | 2% |
| Polyunsaturated fat | 1.799g | 1.458g | 2% |
| Calories | 168kcal | 211kcal | 2% |
| Cholesterol | 70mg | 64mg | 2% |
| Manganese | 0.013mg | 0.025mg | 1% |
| Sodium | 61mg | 76mg | 1% |
| Folate | 12µg | 17µg | 1% |
| Zinc | 0.54mg | 0.69mg | 1% |
| Calcium | 30mg | 43mg | 1% |
| Protein | 23.8g | 23.69g | 0% |
| Magnesium | 30mg | 31mg | 0% |
| Vitamin K | 0.1µg | 0% | |
| Trans fat | 0.056g | N/A | |
| Tryptophan | 0.279mg | 0.265mg | 0% |
| Threonine | 1.092mg | 1.038mg | 0% |
| Isoleucine | 1.148mg | 1.092mg | 0% |
| Leucine | 2.025mg | 1.925mg | 0% |
| Lysine | 2.287mg | 2.175mg | 0% |
| Methionine | 0.738mg | 0.701mg | 0% |
| Phenylalanine | 0.973mg | 0.925mg | 0% |
| Valine | 1.283mg | 1.22mg | 0% |
| Histidine | 0.733mg | 0.697mg | 0% |
| Omega-3 - EPA | 0.259g | 0.224g | N/A |
| Omega-3 - DHA | 0.616g | 0.504g | N/A |
| Omega-3 - DPA | 0.109g | 0.259g | N/A |
| Omega-6 - Eicosadienoic acid | 0.047g | N/A |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
| Contains more FatsFats | +64.5% |
| Contains more OtherOther | +1100% |
~equal in
Protein
~23.69g
~equal in
Carbs
~0g
~equal in
Water
~62.97g
Fat Type Comparison
Fat type breakdown side-by-side comparison
| Contains less Sat. FatSaturated fat | -63.3% |
| Contains more Poly. FatPolyunsaturated fat | +23.4% |
| Contains more Mono. FatMonounsaturated fat | +40.3% |
