Monkfish vs. Pompano raw — In-Depth Nutrition Comparison
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Differences between monkfish and pompano raw
- Monkfish has more selenium, phosphorus, and vitamin B6, while pompano raw has more vitamin B1, fats, vitamin B5, and vitamin B12.
- Pompano raw's daily need coverage for vitamin B1 is 44% higher.
- The amount of cholesterol in monkfish is lower.
The food types used in this comparison are Fish, monkfish, cooked, dry heat and Fish, pompano, florida, raw.
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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 PotassiumPotassium | +34.6% |
| Contains more PhosphorusPhosphorus | +31.3% |
| Contains less SodiumSodium | -64.6% |
| Contains more ManganeseManganese | +138.5% |
| Contains more SeleniumSelenium | +28.2% |
| Contains more CalciumCalcium | +120% |
| Contains more IronIron | +46.3% |
| Contains more ZincZinc | +35.8% |
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 CVitamin C | +∞% |
| Contains more Vitamin B6Vitamin B6 | +38.5% |
| Contains more Vitamin DVitamin D | +∞% |
| Contains more Vitamin AVitamin A | +185.7% |
| Contains more Vitamin EVitamin E | +∞% |
| Contains more Vitamin B1Vitamin B1 | +1831% |
| Contains more Vitamin B2Vitamin B2 | +64.4% |
| Contains more Vitamin B3Vitamin B3 | +17.3% |
| Contains more Vitamin B5Vitamin B5 | +333.5% |
| Contains more Vitamin B12Vitamin B12 | +25% |
| Contains more Vitamin KVitamin K | +∞% |
| Contains more FolateFolate | +87.5% |
All nutrients comparison - raw data values
| Nutrient |  |
 |
DV% diff. |
| Vitamin D* | 439 IU | 55% | |
| Vitamin D | 11µg | 55% | |
| Vitamin B1 | 0.029mg | 0.56mg | 44% |
| Selenium | 46.8µg | 36.5µg | 19% |
| Saturated fat | 3.509g | 16% | |
| Fats | 1.95g | 9.47g | 12% |
| Vitamin B5 | 0.173mg | 0.75mg | 12% |
| Vitamin B12 | 1.04µg | 1.3µg | 11% |
| Phosphorus | 256mg | 195mg | 9% |
| Choline | 51.5mg | 9% | |
| Polyunsaturated fat | 1.137g | 8% | |
| Cholesterol | 32mg | 50mg | 6% |
| Vitamin B6 | 0.277mg | 0.2mg | 6% |
| Monounsaturated fat | 2.586g | 6% | |
| Potassium | 513mg | 381mg | 4% |
| Vitamin B2 | 0.073mg | 0.12mg | 4% |
| Calories | 97kcal | 164kcal | 3% |
| Vitamin A | 14µg | 40µg | 3% |
| Vitamin B3 | 2.558mg | 3mg | 3% |
| Iron | 0.41mg | 0.6mg | 2% |
| Zinc | 0.53mg | 0.72mg | 2% |
| Sodium | 23mg | 65mg | 2% |
| Folate | 8µg | 15µg | 2% |
| Vitamin C | 1mg | 0mg | 1% |
| Calcium | 10mg | 22mg | 1% |
| Vitamin E | 0.18mg | 1% | |
| Manganese | 0.031mg | 0.013mg | 1% |
| Protein | 18.56g | 18.48g | 0% |
| Protein per 100 calories | 19g | 11g | N/A |
| Calories per 10 g protein | 52kcal | 89kcal | N/A |
| Weight per 100 calories | 103g | 61g | N/A |
| Unsaturated / Saturated Fat ratio | 1.1 | N/A | |
| Magnesium | 27mg | 27mg | 0% |
| Copper | 0.036mg | 0.038mg | 0% |
| Vitamin K | 0.1µg | 0% | |
| Tryptophan | 0.208mg | 0.207mg | 0% |
| Threonine | 0.814mg | 0.81mg | 0% |
| Isoleucine | 0.855mg | 0.851mg | 0% |
| Leucine | 1.509mg | 1.502mg | 0% |
| Lysine | 1.705mg | 1.697mg | 0% |
| Methionine | 0.549mg | 0.547mg | 0% |
| Phenylalanine | 0.725mg | 0.721mg | 0% |
| Valine | 0.956mg | 0.952mg | 0% |
| Histidine | 0.547mg | 0.544mg | 0% |
| Omega-3 (EPA) | 0.175g | N/A | |
| Omega-3 (DHA) | 0.393g | N/A | |
| Omega-3 (DPA) | 0.202g | N/A |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
Protein:
18.56 g
Fats:
1.95 g
Carbs:
0 g
Water:
78.51 g
Other:
0.98 g
Protein:
18.48 g
Fats:
9.47 g
Carbs:
0 g
Water:
71.12 g
Other:
0.93 g
| Contains more FatsFats | +385.6% |
~equal in
Protein
~18.48g
~equal in
Carbs
~0g
~equal in
Water
~71.12g