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  6. Pompano vs. Anchovies

Pompano vs. Anchovies — In-Depth Nutrition Comparison

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Significant differences between pompano and anchovies

  • Pompano has more vitamin B1, vitamin B12, phosphorus, and selenium; however, anchovies are richer in vitamin B3, iron, copper, calcium, and zinc.
  • Anchovies cover your daily vitamin B3 needs 64% more than pompano.
  • Anchovies have 12 times less vitamin B1 than pompano. Pompano has 0.68mg of vitamin B1, while anchovies have 0.055mg.
  • Anchovies contain less saturated fat.

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

Infographic

Pompano vs Anchovies 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 22% 13% 56% 25% 26% 19% 146% 9.9% 3.3% 255%
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%
Contains more PotassiumPotassium +66.1%
Contains more PhosphorusPhosphorus +96%
Contains less SodiumSodium -26.9%
Contains more SeleniumSelenium +28.2%
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%

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% 12% 0% 170% 35% 71% 52% 53% 150% 0% 13%
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%
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%
Contains more Vitamin B2Vitamin B2 +70.7%
Contains more Vitamin B3Vitamin B3 +269.1%
~equal in Vitamin C ~0mg
~equal in Vitamin D ~µg

All nutrients comparison - raw data values

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

Macronutrient Comparison

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

Fat Type Comparison

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

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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. Pompano - https://fdc.nal.usda.gov/fdc-app.html#/food-details/173683/nutrients
  2. Anchovies - https://fdc.nal.usda.gov/fdc-app.html#/food-details/174182/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.