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.
| 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% |
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 B6Vitamin B6 | +50.4% |
| Contains more Vitamin B1Vitamin B1 | +297.7% |
| Contains more Vitamin B12Vitamin B12 | +25% |
~equal in
Vitamin D
~µg
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
| Contains more OtherOther | +144.2% |
| Contains more FatsFats | +61.7% |
~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 | -74.2% |
| Contains more Poly. FatPolyunsaturated fat | +89% |
| Contains more Mono. FatMonounsaturated Fat | +29.5% |
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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| Lower in Cholesterol |
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| Lower in Sugar | Equal | ||
| Lower in Glycemic Index | Equal | ||
| Lower in price | Equal | ||
| Rich in minerals | Equal | ||
| Rich in vitamins | Equal | ||
All nutrients comparison - raw data values
| Nutrient | |
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Opinion |
| Calories | 172kcal | 211kcal |
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| Protein | 24.47g | 23.69g |
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| Fats | 7.51g | 12.14g |
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| Cholesterol | 77mg | 64mg |
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| Magnesium | 42mg | 31mg |
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| Calcium | 33mg | 43mg |
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| Potassium | 406mg | 636mg |
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| Iron | 0.47mg | 0.67mg |
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| Copper | 0.092mg | 0.078mg |
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| Zinc | 1.27mg | 0.69mg |
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| Phosphorus | 346mg | 341mg |
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| Sodium | 65mg | 76mg |
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| Vitamin A | 131IU | 120IU |
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| Vitamin A | 39µg | 36µg |
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| Manganese | 0.086mg | 0.025mg |
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| Selenium | 16.2µg | 46.8µg |
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| Vitamin B1 | 0.171mg | 0.68mg |
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| Vitamin B2 | 0.154mg | 0.15mg |
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| Vitamin B3 | 3.846mg | 3.8mg |
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| Vitamin B5 | 0.865mg | 0.87mg |
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| Vitamin B6 | 0.346mg | 0.23mg |
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| Vitamin B12 | 0.96µg | 1.2µg |
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| Folate | 17µg | 17µg | |
| Saturated Fat | 1.162g | 4.499g |
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| Monounsaturated Fat | 2.559g | 3.315g |
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| Polyunsaturated fat | 2.755g | 1.458g |
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| Tryptophan | 0.274mg | 0.265mg |
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| Threonine | 1.073mg | 1.038mg |
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| Isoleucine | 1.128mg | 1.092mg |
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| Leucine | 1.989mg | 1.925mg |
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| Lysine | 2.248mg | 2.175mg |
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| Methionine | 0.724mg | 0.701mg |
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| Phenylalanine | 0.955mg | 0.925mg |
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| Valine | 1.261mg | 1.22mg |
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| Histidine | 0.721mg | 0.697mg |
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| Omega-3 - EPA | 0.406g | 0.224g |
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| Omega-3 - DHA | 1.206g | 0.504g |
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| Omega-3 - DPA | 0.209g | 0.259g |
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Which food is preferable for your diet?
is better in case of low diet
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| Low Calories diet |
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| Low Fats diet |
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| Low Carbs diet | Equal | |
| 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
33%
42%
Minerals Daily Need Coverage Score
41%
58%
Comparison summary
Which food contains less Sodium?
Whitefish contains less Sodium (difference - 11mg)
Which food is lower in Saturated Fat?
Whitefish is lower in Saturated Fat (difference - 3.337g)
Which food is lower in Cholesterol?
Pompano is lower in Cholesterol (difference - 13mg)
Which food contains less Sugar?
?
The foods are relatively equal in Sugar ( g)
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 ($)
Which food is richer in minerals?
?
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.
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.