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  6. Whiting vs. Pompano

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.

Infographic

Whiting vs Pompano 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.
Whiting
Whiting
2
:
8
Pompano
Pompano
Contains more Calcium +44.2%
Contains more Manganese +420%
Contains more Iron +59.5%
Contains more Magnesium +14.8%
Contains more Phosphorus +19.6%
Contains more Potassium +46.5%
Contains less Sodium -42.4%
Contains more Zinc +30.2%
Contains more Copper +95%
Contains more Selenium +13.9%
Whiting
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 19% 16% 20% 123% 39% 18% 15% 14% 17% 225%
Pompano
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 13% 26% 23% 147% 57% 10% 19% 27% 4% 256%
Contains more Calcium +44.2%
Contains more Manganese +420%
Contains more Iron +59.5%
Contains more Magnesium +14.8%
Contains more Phosphorus +19.6%
Contains more Potassium +46.5%
Contains less Sodium -42.4%
Contains more Zinc +30.2%
Contains more Copper +95%
Contains more Selenium +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.
Whiting
Whiting
5
:
6
Pompano
Pompano
Contains more Vitamin B12 +116.7%
Contains more Vitamin B1 +900%
Contains more Vitamin B2 +150%
Contains more Vitamin B3 +127.5%
Contains more Vitamin B5 +248%
Contains more Vitamin B6 +27.8%
Contains more Folate +13.3%
Equal in Vitamin A - 120
Whiting
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 8% 8% 54% 0% 17% 14% 32% 15% 42% 12% 325% 1%
Pompano
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 8% 0% 0% 0% 171% 35% 72% 53% 54% 13% 150% 0%
Contains more Vitamin B12 +116.7%
Contains more Vitamin B1 +900%
Contains more Vitamin B2 +150%
Contains more Vitamin B3 +127.5%
Contains more Vitamin B5 +248%
Contains more Vitamin B6 +27.8%
Contains more Folate +13.3%
Equal in Vitamin A - 120

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Whiting
Whiting
1
:
3
Pompano
Pompano
Contains more Water +18.6%
Contains more Fats +618.3%
Contains more Other +900%
Equal in Protein - 23.69
Whiting
23% 2% 75%
Protein: 23.48 g
Fats: 1.69 g
Carbs: 0 g
Water: 74.71 g
Other: 0.12 g
Pompano
24% 12% 63%
Protein: 23.69 g
Fats: 12.14 g
Carbs: 0 g
Water: 62.97 g
Other: 1.2 g
Contains more Water +18.6%
Contains more Fats +618.3%
Contains more Other +900%
Equal in Protein - 23.69

Fat Type Comparison

Fat type breakdown side-by-side comparison
Whiting
Whiting
1
:
2
Pompano
Pompano
Contains less Saturated Fat -91.1%
Contains more Monounsaturated Fat +644.9%
Contains more Polyunsaturated fat +148.4%
Whiting
28% 31% 41%
Saturated Fat: 0.4 g
Monounsaturated Fat: 0.445 g
Polyunsaturated fat: 0.587 g
Pompano
49% 36% 16%
Saturated Fat: 4.499 g
Monounsaturated Fat: 3.315 g
Polyunsaturated fat: 1.458 g
Contains less Saturated Fat -91.1%
Contains more Monounsaturated Fat +644.9%
Contains more Polyunsaturated fat +148.4%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Whiting Pompano
Lower in Saturated Fat ok
Lower in Sugar ok
Lower in Sodium ok
Lower in Cholesterol ok
Rich in minerals ok
Lower in Glycemic Index Equal
Lower in price Equal
Rich in vitamins Equal

All nutrients comparison - raw data values

Nutrient Whiting Pompano Opinion
Protein 23.48g 23.69g Pompano
Fats 1.69g 12.14g Pompano
Calories 116kcal 211kcal Pompano
Calcium 62mg 43mg Whiting
Iron 0.42mg 0.67mg Pompano
Magnesium 27mg 31mg Pompano
Phosphorus 285mg 341mg Pompano
Potassium 434mg 636mg Pompano
Sodium 132mg 76mg Pompano
Zinc 0.53mg 0.69mg Pompano
Copper 0.04mg 0.078mg Pompano
Manganese 0.13mg 0.025mg Whiting
Selenium 41.1µg 46.8µg Pompano
Vitamin A 128IU 120IU Whiting
Vitamin A RAE 38µg 36µg Whiting
Vitamin E 0.38mg Whiting
Vitamin D 73IU Whiting
Vitamin D 1.8µg Whiting
Vitamin B1 0.068mg 0.68mg Pompano
Vitamin B2 0.06mg 0.15mg Pompano
Vitamin B3 1.67mg 3.8mg Pompano
Vitamin B5 0.25mg 0.87mg Pompano
Vitamin B6 0.18mg 0.23mg Pompano
Folate 15µg 17µg Pompano
Vitamin B12 2.6µg 1.2µg Whiting
Vitamin K 0.1µg Whiting
Tryptophan 0.263mg 0.265mg Pompano
Threonine 1.029mg 1.038mg Pompano
Isoleucine 1.082mg 1.092mg Pompano
Leucine 1.908mg 1.925mg Pompano
Lysine 2.156mg 2.175mg Pompano
Methionine 0.695mg 0.701mg Pompano
Phenylalanine 0.917mg 0.925mg Pompano
Valine 1.21mg 1.22mg Pompano
Histidine 0.691mg 0.697mg Pompano
Cholesterol 84mg 64mg Pompano
Saturated Fat 0.4g 4.499g Whiting
Omega-3 - DHA 0.235g 0.504g Pompano
Omega-3 - EPA 0.283g 0.224g Whiting
Omega-3 - DPA 0.017g 0.259g Pompano
Monounsaturated Fat 0.445g 3.315g Pompano
Polyunsaturated fat 0.587g 1.458g Pompano

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Whiting Pompano
Low Fats diet ok
Low Carbs diet Equal
Low Calories diet ok
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
44%
Whiting
46%
Pompano
Minerals Daily Need Coverage Score
50%
Whiting
58%
Pompano

Comparison summary

Which food is lower in Saturated Fat?
Whiting
Whiting is lower in Saturated Fat (difference - 4.099g)
Which food is lower in Sugar?
Pompano
Pompano is lower in Sugar (difference - 0g)
Which food contains less Sodium?
Pompano
Pompano contains less Sodium (difference - 56mg)
Which food is lower in Cholesterol?
Pompano
Pompano is lower in Cholesterol (difference - 20mg)
Which food is richer in minerals?
Pompano
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 ($)
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.

References

All the values for which the sources are not specified explicitly are taken from FDA’s Food Central. The exact link to the food presented on this page can be found below.

  1. Whiting - https://fdc.nal.usda.gov/fdc-app.html#/food-details/175161/nutrients
  2. Pompano - https://fdc.nal.usda.gov/fdc-app.html#/food-details/173683/nutrients

All the Daily Values are presented for males aged 31-50, for 2000-calorie diets.

Data provided by FoodStruct.com should be considered and used as information only. Please consult your physician before beginning any diet.