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; however, pompano is higher in vitamin B1, phosphorus, vitamin B3, potassium, and iron.
- Wolffish covers your daily need for vitamin B12, 48% more than pompano.
- Wolffish has 4 times more vitamin A than pompano. While wolffish has 433IU of vitamin A, pompano has only 120IU.
- 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.
Infographic
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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 | +22.6% |
| Contains more ZincZinc | +44.9% |
| Contains more CalciumCalcium | +437.5% |
| Contains more PotassiumPotassium | +65.2% |
| Contains more IronIron | +458.3% |
| Contains more CopperCopper | +110.8% |
| Contains more PhosphorusPhosphorus | +33.2% |
| Contains less SodiumSodium | -30.3% |
| Contains more ManganeseManganese | +31.6% |
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 AVitamin A | +261.1% |
| Contains more Vitamin B6Vitamin B6 | +100.9% |
| Contains more Vitamin B12Vitamin B12 | +95.8% |
| Contains more Vitamin B1Vitamin B1 | +226.9% |
| Contains more Vitamin B2Vitamin B2 | +54.6% |
| Contains more Vitamin B3Vitamin B3 | +46.3% |
| Contains more Vitamin B5Vitamin B5 | +32.2% |
| Contains more FolateFolate | +183.3% |
All nutrients comparison - raw data values
| Nutrient |  |
 |
DV% diff. |
| Vitamin B12 | 2.35µg | 1.2µg | 48% |
| Vitamin B1 | 0.208mg | 0.68mg | 39% |
| Saturated fat | 0.468g | 4.499g | 18% |
| Vitamin B6 | 0.462mg | 0.23mg | 18% |
| Fats | 3.06g | 12.14g | 14% |
| Phosphorus | 256mg | 341mg | 12% |
| Vitamin A | 130µg | 36µg | 10% |
| Vitamin B3 | 2.598mg | 3.8mg | 8% |
| Potassium | 385mg | 636mg | 7% |
| Iron | 0.12mg | 0.67mg | 7% |
| Monounsaturated fat | 1.072g | 3.315g | 6% |
| Copper | 0.037mg | 0.078mg | 5% |
| Calories | 123kcal | 211kcal | 4% |
| Vitamin B2 | 0.097mg | 0.15mg | 4% |
| Vitamin B5 | 0.658mg | 0.87mg | 4% |
| Calcium | 8mg | 43mg | 4% |
| Protein | 22.44g | 23.69g | 3% |
| Zinc | 1mg | 0.69mg | 3% |
| Folate | 6µg | 17µg | 3% |
| Polyunsaturated fat | 1.083g | 1.458g | 3% |
| Magnesium | 38mg | 31mg | 2% |
| Cholesterol | 59mg | 64mg | 2% |
| Sodium | 109mg | 76mg | 1% |
| Selenium | 46.8µg | 46.8µg | 0% |
| Manganese | 0.019mg | 0.025mg | 0% |
| Tryptophan | 0.251mg | 0.265mg | 0% |
| Threonine | 0.984mg | 1.038mg | 0% |
| Isoleucine | 1.034mg | 1.092mg | 0% |
| Leucine | 1.824mg | 1.925mg | 0% |
| Lysine | 2.061mg | 2.175mg | 0% |
| Methionine | 0.664mg | 0.701mg | 0% |
| Phenylalanine | 0.876mg | 0.925mg | 0% |
| Valine | 1.156mg | 1.22mg | 0% |
| Histidine | 0.661mg | 0.697mg | 0% |
| Omega-3 - EPA | 0.393g | 0.224g | N/A |
| Omega-3 - DHA | 0.405g | 0.504g | N/A |
| Omega-3 - DPA | 0.055g | 0.259g | N/A |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
| Contains more WaterWater | +17.9% |
| Contains more FatsFats | +296.7% |
| Contains more OtherOther | +344.4% |
~equal in
Protein
~23.69g
~equal in
Carbs
~0g
Fat Type Comparison
Fat type breakdown side-by-side comparison
| Contains less Sat. FatSaturated fat | -89.6% |
| Contains more Mono. FatMonounsaturated fat | +209.2% |
| Contains more Poly. FatPolyunsaturated fat | +34.6% |
