Trout vs. Pompano — In-Depth Nutrition Comparison
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Significant differences between Trout and Pompano
- Trout has more Vitamin B12, Vitamin B5, Vitamin B3, Vitamin B6, and Vitamin A RAE, however, Pompano is richer in Vitamin B1, Selenium, Phosphorus, and Potassium.
- Trout covers your daily Vitamin B12 needs 121% more than Pompano.
- Pompano has 3 times less Vitamin A RAE than Trout. Trout has 100µg of Vitamin A RAE, while Pompano has 36µg.
- 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
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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
less
Sodium
-19.7%
Contains
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Calcium
+43.3%
Contains
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Iron
+86.1%
Contains
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Phosphorus
+26.3%
Contains
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Potassium
+41.3%
Contains
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Zinc
+27.8%
Contains
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Copper
+41.8%
Contains
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Manganese
+92.3%
Contains
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Selenium
+66.5%
Equal in Magnesium - 31
Contains
less
Sodium
-19.7%
Contains
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Calcium
+43.3%
Contains
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Iron
+86.1%
Contains
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Phosphorus
+26.3%
Contains
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Potassium
+41.3%
Contains
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Zinc
+27.8%
Contains
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Copper
+41.8%
Contains
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Manganese
+92.3%
Contains
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Selenium
+66.5%
Equal in Magnesium - 31
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
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Vitamin A
+150.8%
Contains
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Vitamin C
+∞%
Contains
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Vitamin B3
+74.9%
Contains
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Vitamin B5
+128.7%
Contains
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Vitamin B6
+67.8%
Contains
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Vitamin B12
+242.5%
Contains
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Vitamin B1
+375.5%
Contains
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Vitamin B2
+40.2%
Contains
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Folate
+41.7%
Contains
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Vitamin A
+150.8%
Contains
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Vitamin C
+∞%
Contains
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Vitamin B3
+74.9%
Contains
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Vitamin B5
+128.7%
Contains
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Vitamin B6
+67.8%
Contains
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Vitamin B12
+242.5%
Contains
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Vitamin B1
+375.5%
Contains
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Vitamin B2
+40.2%
Contains
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Folate
+41.7%
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
Contains
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Fats
+64.5%
Contains
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Other
+1100%
Equal in Protein - 23.69
Equal in Water - 62.97
Contains
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Fats
+64.5%
Contains
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Other
+1100%
Equal in Protein - 23.69
Equal in Water - 62.97
Fat Type Comparison
Fat type breakdown side-by-side comparison
Contains
less
Saturated Fat
-63.3%
Contains
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Polyunsaturated fat
+23.4%
Contains
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Monounsaturated Fat
+40.3%
Contains
less
Saturated Fat
-63.3%
Contains
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Polyunsaturated fat
+23.4%
Contains
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Monounsaturated Fat
+40.3%
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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| Lower in Sodium |
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| Lower in Saturated Fat |
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| Rich in vitamins |
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| Lower in Sugar |
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| Lower in Cholesterol |
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| Rich in minerals |
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| Lower in Glycemic Index | Equal | ||
| Lower in price | Equal | ||
All nutrients comparison - raw data values
| Nutrient | |
|
Opinion |
| Protein | 23.8g | 23.69g |
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| Fats | 7.38g | 12.14g |
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| Calories | 168kcal | 211kcal |
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| Calcium | 30mg | 43mg |
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| Iron | 0.36mg | 0.67mg |
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| Magnesium | 30mg | 31mg |
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| Phosphorus | 270mg | 341mg |
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| Potassium | 450mg | 636mg |
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| Sodium | 61mg | 76mg |
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| Zinc | 0.54mg | 0.69mg |
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| Copper | 0.055mg | 0.078mg |
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| Manganese | 0.013mg | 0.025mg |
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| Selenium | 28.1µg | 46.8µg |
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| Vitamin A | 301IU | 120IU |
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| Vitamin A RAE | 100µg | 36µg |
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| Vitamin E | 2.79mg |
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| Vitamin D | 759IU |
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| Vitamin D | 19µg |
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| Vitamin C | 2.9mg | 0mg |
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| Vitamin B1 | 0.143mg | 0.68mg |
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| Vitamin B2 | 0.107mg | 0.15mg |
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| Vitamin B3 | 6.646mg | 3.8mg |
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| Vitamin B5 | 1.99mg | 0.87mg |
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| Vitamin B6 | 0.386mg | 0.23mg |
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| Folate | 12µg | 17µg |
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| Vitamin B12 | 4.11µg | 1.2µg |
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| Vitamin K | 0.1µg |
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| Tryptophan | 0.279mg | 0.265mg |
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| Threonine | 1.092mg | 1.038mg |
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| Isoleucine | 1.148mg | 1.092mg |
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| Leucine | 2.025mg | 1.925mg |
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| Lysine | 2.287mg | 2.175mg |
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| Methionine | 0.738mg | 0.701mg |
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| Phenylalanine | 0.973mg | 0.925mg |
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| Valine | 1.283mg | 1.22mg |
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| Histidine | 0.733mg | 0.697mg |
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| Cholesterol | 70mg | 64mg |
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| Trans Fat | 0.056g |
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| Saturated Fat | 1.651g | 4.499g |
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| Omega-3 - DHA | 0.616g | 0.504g |
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| Omega-3 - EPA | 0.259g | 0.224g |
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| Omega-3 - DPA | 0.109g | 0.259g |
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| Monounsaturated Fat | 2.363g | 3.315g |
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| Polyunsaturated fat | 1.799g | 1.458g |
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| Omega-6 - Eicosadienoic acid | 0.047g |
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Which food is preferable for your diet?
is better in case of low diet
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| Low Fats diet |
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| Low Carbs diet | Equal | |
| Low Calories diet |
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| 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
131%
46%
Minerals Daily Need Coverage Score
40%
58%
Comparison summary
Which food contains less Sodium?
Trout contains less Sodium (difference - 15mg)
Which food is lower in Saturated Fat?
Trout is lower in Saturated Fat (difference - 2.848g)
Which food is richer in vitamins?
Trout is relatively richer in vitamins
Which food is lower in Sugar?
Pompano is lower in Sugar (difference - 0g)
Which food is lower in Cholesterol?
Pompano is lower in Cholesterol (difference - 6mg)
Which food is richer in minerals?
Pompano is relatively richer in minerals
Which food is lower in glycemic index?
?
The foods have equal glycemic indexes (0)
Which food is cheaper?
?
The foods are relatively equal in price ($)