Pompano vs. Orange roughy — In-Depth Nutrition Comparison

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Differences between pompano and orange roughy

Pompano has more vitamin B1, phosphorus, vitamin B12, fats, vitamin B5, potassium, vitamin B6, and vitamin B3, while orange roughy has more selenium.
Orange roughy's daily need coverage for selenium is 75% higher.
Orange roughy contains 132 times less saturated fat than pompano. Pompano contains 4.499g of saturated fat, while orange roughy contains 0.034g.

The food types used in this comparison are Fish, pompano, florida, cooked, dry heat and Fish, roughy, orange, 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.

Pompano

Orange roughy

Contains more MagnesiumMagnesium	+72.2%
Contains more CalciumCalcium	+290.9%
Contains more PotassiumPotassium	+251.4%
Contains more ZincZinc	+115.6%
Contains more PhosphorusPhosphorus	+234.3%

Contains more IronIron	+68.7%
Contains more ManganeseManganese	+48%
Contains more SeleniumSelenium	+88.7%

~equal in Copper ~0.075mg

~equal in Sodium ~69mg

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.

Pompano

Orange roughy

Contains more Vitamin AVitamin A	+50%
Contains more Vitamin B1Vitamin B1	+1411.1%
Contains more Vitamin B2Vitamin B2	+138.1%
Contains more Vitamin B3Vitamin B3	+108.8%
Contains more Vitamin B5Vitamin B5	+1453.6%
Contains more Vitamin B6Vitamin B6	+243.3%
Contains more Vitamin B12Vitamin B12	+155.3%
Contains more FolateFolate	+240%

Contains more Vitamin EVitamin E	+∞%
Contains more Vitamin KVitamin K	+∞%

~equal in Vitamin C ~0mg

~equal in Vitamin D ~µg

All nutrients comparison - raw data values

Nutrient			DV% diff.
Selenium	46.8µg	88.3µg	75%
Vitamin B1	0.68mg	0.045mg	53%
Phosphorus	341mg	102mg	34%
Vitamin B12	1.2µg	0.47µg	30%
Saturated fat	4.499g	0.034g	20%
Fats	12.14g	0.9g	17%
Vitamin B5	0.87mg	0.056mg	16%
Potassium	636mg	181mg	13%
Vitamin B6	0.23mg	0.067mg	13%
Vitamin E		1.87mg	12%
Vitamin B3	3.8mg	1.82mg	12%
Polyunsaturated fat	1.458g	0.184g	8%
Vitamin B2	0.15mg	0.063mg	7%
Monounsaturated fat	3.315g	0.439g	7%
Iron	0.67mg	1.13mg	6%
Calories	211kcal	105kcal	5%
Cholesterol	64mg	80mg	5%
Magnesium	31mg	18mg	3%
Calcium	43mg	11mg	3%
Zinc	0.69mg	0.32mg	3%
Folate	17µg	5µg	3%
Protein	23.69g	22.64g	2%
Vitamin A	36µg	24µg	1%
Manganese	0.025mg	0.037mg	1%
Vitamin K		1.1µg	1%
Protein per 100 calories	11g	22g	N/A
Calories per 10 g protein	89kcal	46kcal	N/A
Weight per 100 calories	47g	95g	N/A
Unsaturated / Saturated Fat ratio	1.1	18	N/A
Copper	0.078mg	0.075mg	0%
Sodium	76mg	69mg	0%
Tryptophan	0.265mg	0.23mg	0%
Threonine	1.038mg	1.03mg	0%
Isoleucine	1.092mg	1.058mg	0%
Leucine	1.925mg	1.797mg	0%
Lysine	2.175mg	2.092mg	0%
Methionine	0.701mg	0.728mg	0%
Phenylalanine	0.925mg	0.869mg	0%
Valine	1.22mg	1.083mg	0%
Histidine	0.697mg	0.474mg	0%
Omega-3 (EPA)	0.224g	0.006g	N/A
Omega-3 (DHA)	0.504g	0.025g	N/A
Omega-3 (DPA)	0.259g	0.001g	N/A
Omega-6 (Eicosadienoic acid)		0.069g	N/A