Halibut vs. Pompano — In-Depth Nutrition Comparison
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A recap on the differences between halibut and pompano
- Halibut is higher in vitamin B6 and fats, yet pompano is higher in vitamin B1, phosphorus, protein, vitamin B3, vitamin B5, vitamin B12, and potassium.
- Pompano covers your daily vitamin B1 needs 51% more than halibut.
- Halibut contains 2 times more vitamin B6 than pompano. While halibut contains 0.485mg of vitamin B6, pompano contains only 0.23mg.
- The amount of saturated fat in halibut is lower.
Food varieties used in this article are Fish, halibut, greenland, cooked, dry heat and Fish, pompano, florida, cooked, dry heat.
Infographic
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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.
| Contains more IronIron | +26.9% |
| Contains more CalciumCalcium | +975% |
| Contains more PotassiumPotassium | +84.9% |
| Contains more CopperCopper | +105.3% |
| Contains more ZincZinc | +35.3% |
| Contains more PhosphorusPhosphorus | +62.4% |
| Contains less SodiumSodium | -26.2% |
| Contains more ManganeseManganese | +66.7% |
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.
| Contains more Vitamin B6Vitamin B6 | +110.9% |
| Contains more Vitamin AVitamin A | +100% |
| Contains more Vitamin B1Vitamin B1 | +831.5% |
| Contains more Vitamin B2Vitamin B2 | +45.6% |
| Contains more Vitamin B3Vitamin B3 | +97.6% |
| Contains more Vitamin B5Vitamin B5 | +202.1% |
| Contains more Vitamin B12Vitamin B12 | +25% |
| Contains more FolateFolate | +1600% |
All nutrients comparison - raw data values
| Nutrient |  |
 |
DV% diff. |
| Vitamin B1 | 0.073mg | 0.68mg | 51% |
| Vitamin B6 | 0.485mg | 0.23mg | 20% |
| Phosphorus | 210mg | 341mg | 19% |
| Monounsaturated fat | 10.742g | 3.315g | 19% |
| Vitamin B3 | 1.923mg | 3.8mg | 12% |
| Vitamin B5 | 0.288mg | 0.87mg | 12% |
| Protein | 18.42g | 23.69g | 11% |
| Vitamin B12 | 0.96µg | 1.2µg | 10% |
| Fats | 17.74g | 12.14g | 9% |
| Potassium | 344mg | 636mg | 9% |
| Saturated fat | 3.102g | 4.499g | 6% |
| Calcium | 4mg | 43mg | 4% |
| Copper | 0.038mg | 0.078mg | 4% |
| Vitamin B2 | 0.103mg | 0.15mg | 4% |
| Folate | 1µg | 17µg | 4% |
| Cholesterol | 59mg | 64mg | 2% |
| Iron | 0.85mg | 0.67mg | 2% |
| Zinc | 0.51mg | 0.69mg | 2% |
| Vitamin A | 18µg | 36µg | 2% |
| Polyunsaturated fat | 1.753g | 1.458g | 2% |
| Calories | 239kcal | 211kcal | 1% |
| Sodium | 103mg | 76mg | 1% |
| Protein per 100 calories | 7.7g | 11g | N/A |
| Calories per 10 g protein | 130kcal | 89kcal | N/A |
| Weight per 100 calories | 42g | 47g | N/A |
| Unsaturated / Saturated Fat ratio | 4 | 1.1 | N/A |
| Magnesium | 33mg | 31mg | 0% |
| Manganese | 0.015mg | 0.025mg | 0% |
| Selenium | 46.8µg | 46.8µg | 0% |
| Tryptophan | 0.206mg | 0.265mg | 0% |
| Threonine | 0.808mg | 1.038mg | 0% |
| Isoleucine | 0.849mg | 1.092mg | 0% |
| Leucine | 1.497mg | 1.925mg | 0% |
| Lysine | 1.692mg | 2.175mg | 0% |
| Methionine | 0.545mg | 0.701mg | 0% |
| Phenylalanine | 0.719mg | 0.925mg | 0% |
| Valine | 0.949mg | 1.22mg | 0% |
| Histidine | 0.542mg | 0.697mg | 0% |
| Omega-3 (EPA) | 0.674g | 0.224g | N/A |
| Omega-3 (DHA) | 0.504g | 0.504g | N/A |
| Omega-3 (DPA) | 0.114g | 0.259g | N/A |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
| Contains more FatsFats | +46.1% |
| Contains more ProteinProtein | +28.6% |
~equal in
Carbs
~0g
~equal in
Water
~62.97g
Fat Type Comparison
Fat type breakdown side-by-side comparison
| Contains less Sat. FatSaturated fat | -31.1% |
| Contains more Mono. FatMonounsaturated fat | +224% |
| Contains more Poly. FatPolyunsaturated fat | +20.2% |
