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  6. Pompano vs. Smelt

Pompano vs. Smelt — In-Depth Nutrition Comparison

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How are pompano and smelt different?

  • Pompano is higher in vitamin B1, fats, vitamin B3, and potassium; however, smelt is richer in vitamin B12, manganese, zinc, and copper.
  • Daily need coverage for vitamin B12 for smelt is 115% higher.
  • Pompano contains 68 times more vitamin B1 than smelt. While pompano contains 0.68mg of vitamin B1, smelt contains only 0.01mg.
  • Smelt has less saturated fat.

Fish, pompano, florida, cooked, dry heat and Fish, smelt, rainbow, cooked, dry heat are the varieties used in this article.

Infographic

Pompano vs Smelt infographic
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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.
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%
Smelt
Smelt
6
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 27% 23% 33% 43% 59% 58% 126% 10% 117% 255%
Contains more PotassiumPotassium +71%
Contains more PhosphorusPhosphorus +15.6%
Contains more MagnesiumMagnesium +22.6%
Contains more CalciumCalcium +79.1%
Contains more IronIron +71.6%
Contains more CopperCopper +128.2%
Contains more ZincZinc +207.2%
Contains more ManganeseManganese +3500%
~equal in Sodium ~77mg
~equal in Selenium ~46.8µg

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%
Smelt
Smelt
1
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% 5.7% 0% 2.5% 34% 33% 44% 39% 496% 0% 3.8%
Contains more Vitamin AVitamin A +111.8%
Contains more Vitamin B1Vitamin B1 +6700%
Contains more Vitamin B3Vitamin B3 +115.2%
Contains more Vitamin B5Vitamin B5 +17.6%
Contains more Vitamin B6Vitamin B6 +35.3%
Contains more FolateFolate +240%
Contains more Vitamin B12Vitamin B12 +230.8%
~equal in Vitamin C ~0mg
~equal in Vitamin D ~µg
~equal in Vitamin E ~mg
~equal in Vitamin B2 ~0.146mg
~equal in Vitamin K ~µg

All nutrients comparison - raw data values

Nutrient Pompano Smelt DV% diff.
Vitamin B12 1.2µg 3.97µg 115%
Vitamin B1 0.68mg 0.01mg 56%
Manganese 0.025mg 0.9mg 38%
Saturated fat 4.499g 0.579g 18%
Fats 12.14g 3.1g 14%
Zinc 0.69mg 2.12mg 13%
Vitamin B3 3.8mg 1.766mg 13%
Copper 0.078mg 0.178mg 11%
Cholesterol 64mg 90mg 9%
Potassium 636mg 372mg 8%
Phosphorus 341mg 295mg 7%
Iron 0.67mg 1.15mg 6%
Monounsaturated fat 3.315g 0.822g 6%
Vitamin B6 0.23mg 0.17mg 5%
Calories 211kcal 124kcal 4%
Calcium 43mg 77mg 3%
Vitamin B5 0.87mg 0.74mg 3%
Folate 17µg 5µg 3%
Protein 23.69g 22.6g 2%
Magnesium 31mg 38mg 2%
Vitamin A 36µg 17µg 2%
Polyunsaturated fat 1.458g 1.135g 2%
Protein per 100 calories 11g 18g N/A
Calories per 10 g protein 89kcal 55kcal N/A
Weight per 100 calories 47g 81g N/A
Unsaturated / Saturated Fat ratio 1.1 3.4 N/A
Sodium 76mg 77mg 0%
Selenium 46.8µg 46.8µg 0%
Vitamin B2 0.15mg 0.146mg 0%
Tryptophan 0.265mg 0.253mg 0%
Threonine 1.038mg 0.991mg 0%
Isoleucine 1.092mg 1.041mg 0%
Leucine 1.925mg 1.837mg 0%
Lysine 2.175mg 2.076mg 0%
Methionine 0.701mg 0.669mg 0%
Phenylalanine 0.925mg 0.882mg 0%
Valine 1.22mg 1.164mg 0%
Histidine 0.697mg 0.665mg 0%
Omega-3 (EPA) 0.224g 0.353g N/A
Omega-3 (DHA) 0.504g 0.536g N/A
Omega-3 (DPA) 0.259g 0.023g 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
Smelt
Smelt
1
23% 3% 73%
Protein: 22.6 g
Fats: 3.1 g
Carbs: 0 g
Water: 72.79 g
Other: 1.51 g
Contains more FatsFats +291.6%
Contains more WaterWater +15.6%
~equal in Protein ~22.6g
~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
Smelt
Smelt
1
23% 32% 45%
Saturated fat: Sat. Fat 0.579 g
Monounsaturated fat: Mono. Fat 0.822 g
Polyunsaturated fat: Poly. Fat 1.135 g
Contains more Mono. FatMonounsaturated fat +303.3%
Contains more Poly. FatPolyunsaturated fat +28.5%
Contains less Sat. FatSaturated fat -87.1%

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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. Smelt - https://fdc.nal.usda.gov/fdc-app.html#/food-details/175147/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.