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  6. Anchovies vs. Pompano

Anchovies vs. Pompano — In-Depth Nutrition Comparison

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Significant differences between anchovies and pompano

  • Anchovies have more vitamin B3, iron, copper, calcium, and zinc; however, pompano is richer in vitamin B1, vitamin B12, phosphorus, and selenium.
  • Anchovies cover your daily vitamin B3 needs 64% more than pompano.
  • Pompano has 5 times less iron than anchovies. Anchovies have 3.25mg of iron, while pompano has 0.67mg.
  • Anchovies contain less saturated fat.

Specific food types used in this comparison are Fish, anchovy, european, raw and Fish, pompano, florida, cooked, dry heat.

Infographic

Anchovies 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.
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 29% 44% 34% 122% 70% 47% 75% 14% 9.1% 199%
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 22% 13% 56% 25% 26% 19% 146% 9.9% 3.3% 255%
Contains more MagnesiumMagnesium +32.3%
Contains more CalciumCalcium +241.9%
Contains more IronIron +385.1%
Contains more CopperCopper +170.5%
Contains more ZincZinc +149.3%
Contains more ManganeseManganese +180%
Contains more PotassiumPotassium +66.1%
Contains more PhosphorusPhosphorus +96%
Contains less SodiumSodium -26.9%
Contains more SeleniumSelenium +28.2%

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.
Vitamin C Vit. C Vitamin D Vit. D Vitamin A Vit. A Vitamin E Vit. E Vitamin B1 Vit. B1 Vitamin B2 Vit. B2 Vitamin B3 Vit. B3 Vitamin B5 Vit. B5 Vitamin B6 Vit. B6 Vitamin B12 Vit. B12 Vitamin K Vit. K Folate Folate 0% 0% 5% 11% 14% 59% 263% 39% 33% 78% 0.25% 6.8%
Vitamin C Vit. C Vitamin D Vit. D Vitamin A Vit. A Vitamin E Vit. E Vitamin B1 Vit. B1 Vitamin B2 Vit. B2 Vitamin B3 Vit. B3 Vitamin B5 Vit. B5 Vitamin B6 Vit. B6 Vitamin B12 Vit. B12 Vitamin K Vit. K Folate Folate 0% 0% 12% 0% 170% 35% 71% 52% 53% 150% 0% 13%
Contains more Vitamin EVitamin E +∞%
Contains more Vitamin B2Vitamin B2 +70.7%
Contains more Vitamin B3Vitamin B3 +269.1%
Contains more Vitamin KVitamin K +∞%
Contains more Vitamin AVitamin A +140%
Contains more Vitamin B1Vitamin B1 +1136.4%
Contains more Vitamin B5Vitamin B5 +34.9%
Contains more Vitamin B6Vitamin B6 +60.8%
Contains more Vitamin B12Vitamin B12 +93.5%
Contains more FolateFolate +88.9%
~equal in Vitamin C ~0mg
~equal in Vitamin D ~µg

All nutrients comparison - raw data values

Nutrient Anchovies Pompano DV% diff.
Vitamin B3 14.024mg 3.8mg 64%
Vitamin B1 0.055mg 0.68mg 52%
Iron 3.25mg 0.67mg 32%
Phosphorus 174mg 341mg 24%
Vitamin B12 0.62µg 1.2µg 24%
Selenium 36.5µg 46.8µg 19%
Copper 0.211mg 0.078mg 15%
Saturated fat 1.282g 4.499g 15%
Fats 4.84g 12.14g 11%
Calcium 147mg 43mg 10%
Zinc 1.72mg 0.69mg 9%
Vitamin B2 0.256mg 0.15mg 8%
Protein 20.35g 23.69g 7%
Potassium 383mg 636mg 7%
Vitamin B6 0.143mg 0.23mg 7%
Vitamin B5 0.645mg 0.87mg 5%
Monounsaturated fat 1.182g 3.315g 5%
Calories 131kcal 211kcal 4%
Vitamin E 0.57mg 4%
Magnesium 41mg 31mg 2%
Vitamin A 15µg 36µg 2%
Manganese 0.07mg 0.025mg 2%
Folate 9µg 17µg 2%
Cholesterol 60mg 64mg 1%
Sodium 104mg 76mg 1%
Polyunsaturated fat 1.637g 1.458g 1%
Protein per 100 calories 16g 11g N/A
Calories per 10 g protein 64kcal 89kcal N/A
Weight per 100 calories 76g 47g N/A
Unsaturated / Saturated Fat ratio 2.2 1.1 N/A
Vitamin K 0.1µg 0%
Tryptophan 0.228mg 0.265mg 0%
Threonine 0.892mg 1.038mg 0%
Isoleucine 0.938mg 1.092mg 0%
Leucine 1.654mg 1.925mg 0%
Lysine 1.869mg 2.175mg 0%
Methionine 0.602mg 0.701mg 0%
Phenylalanine 0.794mg 0.925mg 0%
Valine 1.048mg 1.22mg 0%
Histidine 0.599mg 0.697mg 0%
Omega-3 - EPA 0.538g 0.224g N/A
Omega-3 - DHA 0.911g 0.504g N/A
Omega-3 - DPA 0.029g 0.259g N/A

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
20% 5% 73%
Protein: 20.35 g
Fats: 4.84 g
Carbs: 0 g
Water: 73.37 g
Other: 1.44 g
24% 12% 63%
Protein: 23.69 g
Fats: 12.14 g
Carbs: 0 g
Water: 62.97 g
Other: 1.2 g
Contains more WaterWater +16.5%
Contains more OtherOther +20%
Contains more ProteinProtein +16.4%
Contains more FatsFats +150.8%
~equal in Carbs ~0g

Fat Type Comparison

Fat type breakdown side-by-side comparison
31% 29% 40%
Saturated fat: Sat. Fat 1.282 g
Monounsaturated fat: Mono. Fat 1.182 g
Polyunsaturated fat: Poly. Fat 1.637 g
49% 36% 16%
Saturated fat: Sat. Fat 4.499 g
Monounsaturated fat: Mono. Fat 3.315 g
Polyunsaturated fat: Poly. Fat 1.458 g
Contains less Sat. FatSaturated fat -71.5%
Contains more Poly. FatPolyunsaturated fat +12.3%
Contains more Mono. FatMonounsaturated fat +180.5%

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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. Anchovies - https://fdc.nal.usda.gov/fdc-app.html#/food-details/174182/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.