Whiting vs. Pompano — In-Depth Nutrition Comparison
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Important differences between whiting and pompano
- Whiting has more vitamin B12; however, pompano has more vitamin B1, vitamin B3, vitamin B5, selenium, phosphorus, vitamin B2, and potassium.
- Whiting's daily need coverage for vitamin B12 is 58% more.
The food varieties used in the comparison are Fish, whiting, 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 CalciumCalcium | +44.2% |
| Contains more ManganeseManganese | +420% |
| Contains more MagnesiumMagnesium | +14.8% |
| Contains more PotassiumPotassium | +46.5% |
| Contains more IronIron | +59.5% |
| Contains more CopperCopper | +95% |
| Contains more ZincZinc | +30.2% |
| Contains more PhosphorusPhosphorus | +19.6% |
| Contains less SodiumSodium | -42.4% |
| Contains more SeleniumSelenium | +13.9% |
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 EVitamin E | +∞% |
| Contains more Vitamin DVitamin D | +∞% |
| Contains more Vitamin B12Vitamin B12 | +116.7% |
| Contains more Vitamin KVitamin K | +∞% |
| Contains more CholineCholine | +∞% |
| Contains more Vitamin B1Vitamin B1 | +900% |
| Contains more Vitamin B2Vitamin B2 | +150% |
| Contains more Vitamin B3Vitamin B3 | +127.5% |
| Contains more Vitamin B5Vitamin B5 | +248% |
| Contains more Vitamin B6Vitamin B6 | +27.8% |
| Contains more FolateFolate | +13.3% |
All nutrients comparison - raw data values
| Nutrient |  |
 |
DV% diff. |
| Vitamin B12 | 2.6µg | 1.2µg | 58% |
| Vitamin B1 | 0.068mg | 0.68mg | 51% |
| Saturated fat | 0.4g | 4.499g | 19% |
| Fats | 1.69g | 12.14g | 16% |
| Choline | 83.3mg | 15% | |
| Vitamin B3 | 1.67mg | 3.8mg | 13% |
| Vitamin B5 | 0.25mg | 0.87mg | 12% |
| Selenium | 41.1µg | 46.8µg | 10% |
| Vitamin D | 73IU | 9% | |
| Vitamin D | 1.8µg | 9% | |
| Phosphorus | 285mg | 341mg | 8% |
| Cholesterol | 84mg | 64mg | 7% |
| Monounsaturated fat | 0.445g | 3.315g | 7% |
| Vitamin B2 | 0.06mg | 0.15mg | 7% |
| Polyunsaturated fat | 0.587g | 1.458g | 6% |
| Potassium | 434mg | 636mg | 6% |
| Calories | 116kcal | 211kcal | 5% |
| Manganese | 0.13mg | 0.025mg | 5% |
| Copper | 0.04mg | 0.078mg | 4% |
| Vitamin B6 | 0.18mg | 0.23mg | 4% |
| Vitamin E | 0.38mg | 3% | |
| Iron | 0.42mg | 0.67mg | 3% |
| Sodium | 132mg | 76mg | 2% |
| Calcium | 62mg | 43mg | 2% |
| Magnesium | 27mg | 31mg | 1% |
| Folate | 15µg | 17µg | 1% |
| Zinc | 0.53mg | 0.69mg | 1% |
| Protein | 23.48g | 23.69g | 0% |
| Vitamin A | 38µg | 36µg | 0% |
| Vitamin K | 0.1µg | 0% | |
| Tryptophan | 0.263mg | 0.265mg | 0% |
| Threonine | 1.029mg | 1.038mg | 0% |
| Isoleucine | 1.082mg | 1.092mg | 0% |
| Leucine | 1.908mg | 1.925mg | 0% |
| Lysine | 2.156mg | 2.175mg | 0% |
| Methionine | 0.695mg | 0.701mg | 0% |
| Phenylalanine | 0.917mg | 0.925mg | 0% |
| Valine | 1.21mg | 1.22mg | 0% |
| Histidine | 0.691mg | 0.697mg | 0% |
| Omega-3 - EPA | 0.283g | 0.224g | N/A |
| Omega-3 - DHA | 0.235g | 0.504g | N/A |
| Omega-3 - DPA | 0.017g | 0.259g | N/A |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
| Contains more WaterWater | +18.6% |
| Contains more FatsFats | +618.3% |
| Contains more OtherOther | +900% |
~equal in
Protein
~23.69g
~equal in
Carbs
~0g
Fat Type Comparison
Fat type breakdown side-by-side comparison
| Contains less Sat. FatSaturated fat | -91.1% |
| Contains more Mono. FatMonounsaturated fat | +644.9% |
| Contains more Poly. FatPolyunsaturated fat | +148.4% |
