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  6. Pompano vs. Rockfish

Pompano vs. Rockfish — In-Depth Nutrition Comparison

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How are pompano and rockfish different?

  • Pompano is higher in vitamin B1, phosphorus, fats, protein, vitamin B5, vitamin B3, and potassium; however, rockfish is richer in selenium and vitamin B12.
  • Daily need coverage for vitamin B1 for pompano is 55% higher.
  • Pompano contains 13 times more saturated fat than rockfish. While pompano contains 4.499g of saturated fat, rockfish contains only 0.347g.

Fish, pompano, florida, cooked, dry heat and Fish, rockfish, Pacific, mixed species, raw are the varieties used in this article.

Infographic

Pompano vs Rockfish infographic
Infographic link

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.
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 19% 4.2% 34% 11% 11% 9.8% 88% 9.7% 1.4% 344%
Contains more MagnesiumMagnesium +14.8%
Contains more CalciumCalcium +207.1%
Contains more PotassiumPotassium +64.8%
Contains more IronIron +123.3%
Contains more CopperCopper +129.4%
Contains more ZincZinc +91.7%
Contains more PhosphorusPhosphorus +66.3%
Contains more ManganeseManganese +127.3%
Contains more SeleniumSelenium +34.6%
~equal in Sodium ~74mg

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.
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% 57% 1.3% 7.2% 5.8% 43% 45% 20% 48% 174% 0% 6.8%
Contains more Vitamin AVitamin A +800%
Contains more Vitamin B1Vitamin B1 +2856.5%
Contains more Vitamin B3Vitamin B3 +58.8%
Contains more Vitamin B5Vitamin B5 +161.3%
Contains more FolateFolate +88.9%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin EVitamin E +∞%
Contains more Vitamin B2Vitamin B2 +24.7%
Contains more Vitamin B12Vitamin B12 +15.8%
~equal in Vitamin C ~0mg
~equal in Vitamin B6 ~0.21mg
~equal in Vitamin K ~0µg

All nutrients comparison - raw data values

Nutrient Pompano Rockfish DV% diff.
Vitamin B1 0.68mg 0.023mg 55%
Selenium 46.8µg 63µg 29%
Vitamin D* 151 IU 19%
Vitamin D 3.8µg 19%
Phosphorus 341mg 205mg 19%
Saturated fat 4.499g 0.347g 19%
Fats 12.14g 1.34g 17%
Choline 65mg 12%
Protein 23.69g 18.36g 11%
Vitamin B5 0.87mg 0.333mg 11%
Vitamin B3 3.8mg 2.393mg 9%
Vitamin B12 1.2µg 1.39µg 8%
Potassium 636mg 386mg 7%
Monounsaturated fat 3.315g 0.385g 7%
Polyunsaturated fat 1.458g 0.401g 7%
Calories 211kcal 90kcal 6%
Cholesterol 64mg 50mg 5%
Iron 0.67mg 0.3mg 5%
Copper 0.078mg 0.034mg 5%
Vitamin A 36µg 4µg 4%
Calcium 43mg 14mg 3%
Zinc 0.69mg 0.36mg 3%
Vitamin B2 0.15mg 0.187mg 3%
Vitamin E 0.36mg 2%
Vitamin B6 0.23mg 0.21mg 2%
Folate 17µg 9µg 2%
Magnesium 31mg 27mg 1%
Manganese 0.025mg 0.011mg 1%
Omega-3 (ALA) 0.011g 1%
Protein per 100 calories 11g 20g N/A
Calories per 10 g protein 89kcal 49kcal N/A
Weight per 100 calories 47g 111g N/A
Unsaturated / Saturated Fat ratio 1.1 2.3 N/A
Sodium 76mg 74mg 0%
Trans fat 0.02g N/A
Tryptophan 0.265mg 0.245mg 0%
Threonine 1.038mg 0.838mg 0%
Isoleucine 1.092mg 0.876mg 0%
Leucine 1.925mg 1.516mg 0%
Lysine 2.175mg 1.808mg 0%
Methionine 0.701mg 0.584mg 0%
Phenylalanine 0.925mg 0.772mg 0%
Valine 1.22mg 0.913mg 0%
Histidine 0.697mg 0.414mg 0%
Omega-3 (EPA) 0.224g 0.089g N/A
Omega-3 (DHA) 0.504g 0.197g N/A
Omega-3 (DPA) 0.259g 0.023g N/A
Omega-3 (Eicosatrienoic acid) 0.003g N/A
Omega-6 (Gamma-linolenic acid) 0.001g N/A
Omega-6 (Dihomo-gamma-linolenic acid) 0.002g N/A
Omega-6 (Eicosadienoic acid) 0.004g N/A
Omega-6 (Linoleic acid) 0.022g 0%

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
18% 79%
Protein: 18.36 g
Fats: 1.34 g
Carbs: 0 g
Water: 79.08 g
Other: 1.22 g
Contains more ProteinProtein +29%
Contains more FatsFats +806%
Contains more WaterWater +25.6%
~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% 34% 35%
Saturated fat: Sat. Fat 0.347 g
Monounsaturated fat: Mono. Fat 0.385 g
Polyunsaturated fat: Poly. Fat 0.401 g
Contains more Mono. FatMonounsaturated fat +761%
Contains more Poly. FatPolyunsaturated fat +263.6%
Contains less Sat. FatSaturated fat -92.3%

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. Rockfish - https://fdc.nal.usda.gov/fdc-app.html#/food-details/173684/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.