Perch vs. Pompano raw — In-Depth Nutrition Comparison
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How are perch and pompano raw different?
- Perch is higher in manganese, vitamin B12, copper, protein, and phosphorus; however, pompano raw is richer in vitamin B1, selenium, and fats.
- Daily need coverage for vitamin B1 for pompano raw is 40% higher.
- Perch contains 69 times more manganese than pompano raw. While perch contains 0.9mg of manganese, pompano raw contains only 0.013mg.
- Pompano raw has less cholesterol.
Fish, perch, mixed species, cooked, dry heat and Fish, pompano, florida, raw are the varieties used in this article.
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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 MagnesiumMagnesium | +40.7% |
| Contains more CalciumCalcium | +363.6% |
| Contains more IronIron | +93.3% |
| Contains more CopperCopper | +405.3% |
| Contains more ZincZinc | +98.6% |
| Contains more PhosphorusPhosphorus | +31.8% |
| Contains more ManganeseManganese | +6823.1% |
| Contains more PotassiumPotassium | +10.8% |
| Contains less SodiumSodium | -17.7% |
| Contains more SeleniumSelenium | +126.7% |
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 CVitamin C | +∞% |
| Contains more Vitamin B5Vitamin B5 | +16% |
| Contains more Vitamin B12Vitamin B12 | +69.2% |
| Contains more Vitamin DVitamin D | +∞% |
| Contains more Vitamin AVitamin A | +300% |
| Contains more Vitamin EVitamin E | +∞% |
| Contains more Vitamin B1Vitamin B1 | +600% |
| Contains more Vitamin B3Vitamin B3 | +57.9% |
| Contains more Vitamin B6Vitamin B6 | +42.9% |
| Contains more Vitamin KVitamin K | +∞% |
| Contains more FolateFolate | +150% |
All nutrients comparison - raw data values
| Nutrient |  |
 |
DV% diff. |
| Vitamin D* | 439 IU | 55% | |
| Vitamin D | 11µg | 55% | |
| Vitamin B1 | 0.08mg | 0.56mg | 40% |
| Manganese | 0.9mg | 0.013mg | 39% |
| Vitamin B12 | 2.2µg | 1.3µg | 38% |
| Selenium | 16.1µg | 36.5µg | 37% |
| Cholesterol | 115mg | 50mg | 22% |
| Copper | 0.192mg | 0.038mg | 17% |
| Saturated fat | 0.237g | 3.509g | 15% |
| Protein | 24.86g | 18.48g | 13% |
| Fats | 1.18g | 9.47g | 13% |
| Phosphorus | 257mg | 195mg | 9% |
| Choline | 51.5mg | 9% | |
| Calcium | 102mg | 22mg | 8% |
| Iron | 1.16mg | 0.6mg | 7% |
| Vitamin B3 | 1.9mg | 3mg | 7% |
| Zinc | 1.43mg | 0.72mg | 6% |
| Monounsaturated fat | 0.195g | 2.586g | 6% |
| Vitamin B6 | 0.14mg | 0.2mg | 5% |
| Polyunsaturated fat | 0.472g | 1.137g | 4% |
| Magnesium | 38mg | 27mg | 3% |
| Vitamin A | 10µg | 40µg | 3% |
| Calories | 117kcal | 164kcal | 2% |
| Vitamin C | 1.7mg | 0mg | 2% |
| Vitamin B5 | 0.87mg | 0.75mg | 2% |
| Folate | 6µg | 15µg | 2% |
| Potassium | 344mg | 381mg | 1% |
| Sodium | 79mg | 65mg | 1% |
| Vitamin E | 0.18mg | 1% | |
| Protein per 100 calories | 21g | 11g | N/A |
| Calories per 10 g protein | 47kcal | 89kcal | N/A |
| Weight per 100 calories | 85g | 61g | N/A |
| Unsaturated / Saturated Fat ratio | 2.8 | 1.1 | N/A |
| Vitamin B2 | 0.12mg | 0.12mg | 0% |
| Vitamin K | 0.1µg | 0% | |
| Tryptophan | 0.278mg | 0.207mg | 0% |
| Threonine | 1.09mg | 0.81mg | 0% |
| Isoleucine | 1.145mg | 0.851mg | 0% |
| Leucine | 2.02mg | 1.502mg | 0% |
| Lysine | 2.283mg | 1.697mg | 0% |
| Methionine | 0.736mg | 0.547mg | 0% |
| Phenylalanine | 0.97mg | 0.721mg | 0% |
| Valine | 1.281mg | 0.952mg | 0% |
| Histidine | 0.732mg | 0.544mg | 0% |
| Omega-3 (EPA) | 0.101g | 0.175g | N/A |
| Omega-3 (DHA) | 0.223g | 0.393g | N/A |
| Omega-3 (DPA) | 0.036g | 0.202g | N/A |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
Protein:
24.86 g
Fats:
1.18 g
Carbs:
0 g
Water:
73.25 g
Other:
0.71 g
Protein:
18.48 g
Fats:
9.47 g
Carbs:
0 g
Water:
71.12 g
Other:
0.93 g
| Contains more ProteinProtein | +34.5% |
| Contains more FatsFats | +702.5% |
~equal in
Carbs
~0g
~equal in
Water
~71.12g
Fat Type Comparison
Fat type breakdown side-by-side comparison
Saturated fat:
Sat. Fat
0.237 g
Monounsaturated fat:
Mono. Fat
0.195 g
Polyunsaturated fat:
Poly. Fat
0.472 g
Saturated fat:
Sat. Fat
3.509 g
Monounsaturated fat:
Mono. Fat
2.586 g
Polyunsaturated fat:
Poly. Fat
1.137 g
| Contains less Sat. FatSaturated fat | -93.2% |
| Contains more Mono. FatMonounsaturated fat | +1226.2% |
| Contains more Poly. FatPolyunsaturated fat | +140.9% |