Wolffish vs. Pompano — In-Depth Nutrition Comparison
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Summary of differences between Wolffish and Pompano
- Wolffish has more Vitamin B12, Vitamin B6, and Vitamin A RAE, however, Pompano is higher in Vitamin B1, Phosphorus, Vitamin B3, Potassium, and Iron.
- Wolffish covers your daily need of Vitamin B12 48% more than Pompano.
- Wolffish has 4 times more Vitamin A RAE than Pompano. While Wolffish has 130µg of Vitamin A RAE, Pompano has only 36µg.
- Wolffish has less Saturated Fat.
These are the specific foods used in this comparison Fish, wolffish, Atlantic, 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
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Magnesium
+22.6%
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Zinc
+44.9%
Contains
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Calcium
+437.5%
Contains
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Iron
+458.3%
Contains
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Phosphorus
+33.2%
Contains
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Potassium
+65.2%
Contains
less
Sodium
-30.3%
Contains
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Copper
+110.8%
Contains
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Manganese
+31.6%
Equal in Selenium - 46.8
Contains
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Magnesium
+22.6%
Contains
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Zinc
+44.9%
Contains
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Calcium
+437.5%
Contains
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Iron
+458.3%
Contains
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Phosphorus
+33.2%
Contains
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Potassium
+65.2%
Contains
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Sodium
-30.3%
Contains
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Copper
+110.8%
Contains
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Manganese
+31.6%
Equal in Selenium - 46.8
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.
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Contains
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Vitamin A
+260.8%
Contains
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Vitamin B6
+100.9%
Contains
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Vitamin B12
+95.8%
Contains
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Vitamin B1
+226.9%
Contains
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Vitamin B2
+54.6%
Contains
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Vitamin B3
+46.3%
Contains
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Vitamin B5
+32.2%
Contains
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Folate
+183.3%
Contains
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Vitamin A
+260.8%
Contains
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Vitamin B6
+100.9%
Contains
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Vitamin B12
+95.8%
Contains
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Vitamin B1
+226.9%
Contains
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Vitamin B2
+54.6%
Contains
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Vitamin B3
+46.3%
Contains
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Vitamin B5
+32.2%
Contains
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Folate
+183.3%
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
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Water
+17.9%
Contains
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Fats
+296.7%
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Other
+344.4%
Equal in Protein - 23.69
Contains
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Water
+17.9%
Contains
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Fats
+296.7%
Contains
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Other
+344.4%
Equal in Protein - 23.69
Fat Type Comparison
Fat type breakdown side-by-side comparison
Contains
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Saturated Fat
-89.6%
Contains
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Monounsaturated Fat
+209.2%
Contains
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Polyunsaturated fat
+34.6%
Contains
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Saturated Fat
-89.6%
Contains
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Monounsaturated Fat
+209.2%
Contains
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Polyunsaturated fat
+34.6%
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 Cholesterol |
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| Lower in Saturated Fat |
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| Lower in Sodium |
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| Rich in minerals |
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| Lower in Sugar | Equal | ||
| Lower in Glycemic Index | Equal | ||
| Lower in price | Equal | ||
| Rich in vitamins | Equal | ||
All nutrients comparison - raw data values
| Nutrient | |
|
Opinion |
| Protein | 22.44g | 23.69g |
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| Fats | 3.06g | 12.14g |
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| Calories | 123kcal | 211kcal |
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| Calcium | 8mg | 43mg |
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| Iron | 0.12mg | 0.67mg |
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| Magnesium | 38mg | 31mg |
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| Phosphorus | 256mg | 341mg |
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| Potassium | 385mg | 636mg |
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| Sodium | 109mg | 76mg |
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| Zinc | 1mg | 0.69mg |
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| Copper | 0.037mg | 0.078mg |
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| Manganese | 0.019mg | 0.025mg |
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| Selenium | 46.8µg | 46.8µg | |
| Vitamin A | 433IU | 120IU |
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| Vitamin A RAE | 130µg | 36µg |
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| Vitamin B1 | 0.208mg | 0.68mg |
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| Vitamin B2 | 0.097mg | 0.15mg |
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| Vitamin B3 | 2.598mg | 3.8mg |
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| Vitamin B5 | 0.658mg | 0.87mg |
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| Vitamin B6 | 0.462mg | 0.23mg |
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| Folate | 6µg | 17µg |
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| Vitamin B12 | 2.35µg | 1.2µg |
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| Tryptophan | 0.251mg | 0.265mg |
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| Threonine | 0.984mg | 1.038mg |
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| Isoleucine | 1.034mg | 1.092mg |
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| Leucine | 1.824mg | 1.925mg |
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| Lysine | 2.061mg | 2.175mg |
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| Methionine | 0.664mg | 0.701mg |
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| Phenylalanine | 0.876mg | 0.925mg |
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| Valine | 1.156mg | 1.22mg |
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| Histidine | 0.661mg | 0.697mg |
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| Cholesterol | 59mg | 64mg |
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| Saturated Fat | 0.468g | 4.499g |
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| Omega-3 - DHA | 0.405g | 0.504g |
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| Omega-3 - EPA | 0.393g | 0.224g |
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| Omega-3 - DPA | 0.055g | 0.259g |
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| Monounsaturated Fat | 1.072g | 3.315g |
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| Polyunsaturated fat | 1.083g | 1.458g |
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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
49%
46%
Minerals Daily Need Coverage Score
49%
58%
Comparison summary
Which food is lower in Cholesterol?
Wolffish is lower in Cholesterol (difference - 5mg)
Which food is lower in Saturated Fat?
Wolffish is lower in Saturated Fat (difference - 4.031g)
Which food contains less Sodium?
Pompano contains less Sodium (difference - 33mg)
Which food is richer in minerals?
Pompano is relatively richer in minerals
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 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.