Whitefish vs. Pompano — In-Depth Nutrition Comparison

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Important differences between whitefish and pompano

Whitefish has more vitamin B6, zinc, and polyunsaturated fat; however, pompano has more selenium, vitamin B1, vitamin B12, and potassium.
Pompano's daily need coverage for selenium is 56% more.
Whitefish has 2 times more polyunsaturated fat than pompano. Whitefish has 2.755g of polyunsaturated fat, while pompano has 1.458g.
Whitefish is lower in saturated fat.

The food varieties used in the comparison are Fish, whitefish, mixed species, cooked, dry heat and Fish, pompano, florida, cooked, dry heat.

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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.

Whitefish

Pompano

Contains more MagnesiumMagnesium	+35.5%
Contains more CopperCopper	+17.9%
Contains more ZincZinc	+84.1%
Contains less SodiumSodium	-14.5%
Contains more ManganeseManganese	+244%

Contains more CalciumCalcium	+30.3%
Contains more PotassiumPotassium	+56.7%
Contains more IronIron	+42.6%
Contains more SeleniumSelenium	+188.9%

~equal in Phosphorus ~341mg

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.

Whitefish

Pompano

Contains more Vitamin B6Vitamin B6

+50.4%

Contains more Vitamin B1Vitamin B1	+297.7%
Contains more Vitamin B12Vitamin B12	+25%

~equal in Vitamin C ~0mg

~equal in Vitamin A ~36µg

~equal in Vitamin E ~mg

~equal in Vitamin D ~µg

~equal in Vitamin B2 ~0.15mg

~equal in Vitamin B3 ~3.8mg

~equal in Vitamin B5 ~0.87mg

~equal in Vitamin K ~µg

~equal in Folate ~17µg

~equal in Choline ~mg

All nutrients comparison - raw data values

Nutrient			DV% diff.
Selenium	16.2µg	46.8µg	56%
Vitamin B1	0.171mg	0.68mg	42%
Saturated fat	1.162g	4.499g	15%
Vitamin B12	0.96µg	1.2µg	10%
Polyunsaturated fat	2.755g	1.458g	9%
Vitamin B6	0.346mg	0.23mg	9%
Fats	7.51g	12.14g	7%
Potassium	406mg	636mg	7%
Zinc	1.27mg	0.69mg	5%
Cholesterol	77mg	64mg	4%
Magnesium	42mg	31mg	3%
Iron	0.47mg	0.67mg	3%
Manganese	0.086mg	0.025mg	3%
Protein	24.47g	23.69g	2%
Calories	172kcal	211kcal	2%
Monounsaturated fat	2.559g	3.315g	2%
Copper	0.092mg	0.078mg	2%
Phosphorus	346mg	341mg	1%
Calcium	33mg	43mg	1%
Sodium	65mg	76mg	0%
Vitamin A	39µg	36µg	0%
Vitamin B2	0.154mg	0.15mg	0%
Vitamin B3	3.846mg	3.8mg	0%
Vitamin B5	0.865mg	0.87mg	0%
Folate	17µg	17µg	0%
Tryptophan	0.274mg	0.265mg	0%
Threonine	1.073mg	1.038mg	0%
Isoleucine	1.128mg	1.092mg	0%
Leucine	1.989mg	1.925mg	0%
Lysine	2.248mg	2.175mg	0%
Methionine	0.724mg	0.701mg	0%
Phenylalanine	0.955mg	0.925mg	0%
Valine	1.261mg	1.22mg	0%
Histidine	0.721mg	0.697mg	0%
Omega-3 - EPA	0.406g	0.224g	N/A
Omega-3 - DHA	1.206g	0.504g	N/A
Omega-3 - DPA	0.209g	0.259g	N/A