Grouper vs. Pompano — In-Depth Nutrition Comparison

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Differences between grouper and pompano

Grouper has more vitamin B6 and iron, while pompano has more vitamin B1, phosphorus, vitamin B3, vitamin B12, fats, and vitamin B2.
Pompano's daily need coverage for vitamin B1 is 50% higher.
Pompano contains 2 times less iron than grouper. Grouper contains 1.14mg of iron, while pompano contains 0.67mg.
The amount of cholesterol in grouper is lower.

The food types used in this comparison are Fish, grouper, mixed species, cooked, dry heat and Fish, pompano, florida, cooked, dry heat.

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Mineral Comparison

The mineral comparison score is based on which food has a more favorable amount of each mineral. The �coverage� charts below show how much of the daily mineral needs are covered by the selected amount of each food.

Grouper

Pompano

Contains more MagnesiumMagnesium	+19.4%
Contains more IronIron	+70.1%
Contains less SodiumSodium	-30.3%

Contains more CalciumCalcium	+104.8%
Contains more PotassiumPotassium	+33.9%
Contains more CopperCopper	+73.3%
Contains more ZincZinc	+35.3%
Contains more PhosphorusPhosphorus	+138.5%
Contains more ManganeseManganese	+108.3%

~equal in Selenium ~46.8µg

Vitamin Comparison

The vitamin comparison score is based on the number of vitamins in which one food is richer than the other. The �coverage� charts below show how much of the daily vitamin needs are covered by the selected amount of each food.

Grouper

Pompano

Contains more Vitamin AVitamin A	+38.9%
Contains more Vitamin B6Vitamin B6	+52.2%

Contains more Vitamin B1Vitamin B1	+739.5%
Contains more Vitamin B2Vitamin B2	+2400%
Contains more Vitamin B3Vitamin B3	+897.4%
Contains more Vitamin B12Vitamin B12	+73.9%
Contains more FolateFolate	+70%

~equal in Vitamin C ~0mg

~equal in Vitamin D ~µg

~equal in Vitamin E ~mg

~equal in Vitamin B5 ~0.87mg

~equal in Vitamin K ~µg

All nutrients comparison - raw data values

Nutrient			DV% diff.
Vitamin B1	0.081mg	0.68mg	50%
Phosphorus	143mg	341mg	28%
Vitamin B3	0.381mg	3.8mg	21%
Vitamin B12	0.69µg	1.2µg	21%
Saturated fat	0.299g	4.499g	19%
Fats	1.3g	12.14g	17%
Vitamin B2	0.006mg	0.15mg	11%
Vitamin B6	0.35mg	0.23mg	9%
Monounsaturated fat	0.268g	3.315g	8%
Polyunsaturated fat	0.403g	1.458g	7%
Cholesterol	47mg	64mg	6%
Iron	1.14mg	0.67mg	6%
Calories	118kcal	211kcal	5%
Potassium	475mg	636mg	5%
Copper	0.045mg	0.078mg	4%
Protein	24.84g	23.69g	2%
Calcium	21mg	43mg	2%
Zinc	0.51mg	0.69mg	2%
Vitamin A	50µg	36µg	2%
Folate	10µg	17µg	2%
Magnesium	37mg	31mg	1%
Sodium	53mg	76mg	1%
Manganese	0.012mg	0.025mg	1%
Protein per 100 calories	21g	11g	N/A
Calories per 10 g protein	48kcal	89kcal	N/A
Weight per 100 calories	85g	47g	N/A
Unsaturated / Saturated Fat ratio	2.2	1.1	N/A
Selenium	46.8µg	46.8µg	0%
Vitamin B5	0.87mg	0.87mg	0%
Tryptophan	0.278mg	0.265mg	0%
Threonine	1.089mg	1.038mg	0%
Isoleucine	1.145mg	1.092mg	0%
Leucine	2.019mg	1.925mg	0%
Lysine	2.282mg	2.175mg	0%
Methionine	0.735mg	0.701mg	0%
Phenylalanine	0.97mg	0.925mg	0%
Valine	1.28mg	1.22mg	0%
Histidine	0.731mg	0.697mg	0%
Omega-3 (EPA)	0.035g	0.224g	N/A
Omega-3 (DHA)	0.213g	0.504g	N/A
Omega-3 (DPA)	0.017g	0.259g	N/A