Pompano vs. Sunfish — In-Depth Nutrition Comparison

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What are the differences between pompano and sunfish?

Pompano is higher in selenium, vitamin B1, fats, phosphorus, and vitamin B3; however, sunfish is richer in vitamin B12, manganese, copper, and zinc.
Pompano's daily need coverage for selenium is 56% more.
Sunfish contains 25 times less saturated fat than pompano. Pompano contains 4.499g of saturated fat, while sunfish contains 0.178g.

We used Fish, pompano, florida, cooked, dry heat and Fish, sunfish, pumpkin seed, cooked, dry heat types 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.

Pompano

Sunfish

Contains more PotassiumPotassium	+41.6%
Contains more PhosphorusPhosphorus	+47.6%
Contains less SodiumSodium	-26.2%
Contains more SeleniumSelenium	+188.9%

Contains more MagnesiumMagnesium	+22.6%
Contains more CalciumCalcium	+139.5%
Contains more IronIron	+129.9%
Contains more CopperCopper	+393.6%
Contains more ZincZinc	+188.4%
Contains more ManganeseManganese	+3488%

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

Sunfish

Contains more Vitamin AVitamin A	+111.8%
Contains more Vitamin B1Vitamin B1	+639.1%
Contains more Vitamin B2Vitamin B2	+76.5%
Contains more Vitamin B3Vitamin B3	+159.9%
Contains more Vitamin B6Vitamin B6	+66.7%

Contains more Vitamin CVitamin C	+∞%
Contains more Vitamin B12Vitamin B12	+92.5%

~equal in Vitamin D ~µg

~equal in Vitamin E ~mg

~equal in Vitamin B5 ~0.865mg

~equal in Vitamin K ~µg

~equal in Folate ~17µg

All nutrients comparison - raw data values

Nutrient			DV% diff.
Selenium	46.8µg	16.2µg	56%
Vitamin B1	0.68mg	0.092mg	49%
Vitamin B12	1.2µg	2.31µg	46%
Manganese	0.025mg	0.897mg	38%
Copper	0.078mg	0.385mg	34%
Saturated fat	4.499g	0.178g	20%
Fats	12.14g	0.9g	17%
Phosphorus	341mg	231mg	16%
Vitamin B3	3.8mg	1.462mg	15%
Zinc	0.69mg	1.99mg	12%
Iron	0.67mg	1.54mg	11%
Monounsaturated fat	3.315g	0.15g	8%
Polyunsaturated fat	1.458g	0.315g	8%
Cholesterol	64mg	86mg	7%
Vitamin B6	0.23mg	0.138mg	7%
Calcium	43mg	103mg	6%
Potassium	636mg	449mg	6%
Calories	211kcal	114kcal	5%
Vitamin B2	0.15mg	0.085mg	5%
Protein	23.69g	24.87g	2%
Magnesium	31mg	38mg	2%
Vitamin A	36µg	17µg	2%
Vitamin C	0mg	1mg	1%
Sodium	76mg	103mg	1%
Protein per 100 calories	11g	22g	N/A
Calories per 10 g protein	89kcal	46kcal	N/A
Weight per 100 calories	47g	88g	N/A
Unsaturated / Saturated Fat ratio	1.1	2.6	N/A
Vitamin B5	0.87mg	0.865mg	0%
Folate	17µg	17µg	0%
Tryptophan	0.265mg	0.279mg	0%
Threonine	1.038mg	1.09mg	0%
Isoleucine	1.092mg	1.146mg	0%
Leucine	1.925mg	2.022mg	0%
Lysine	2.175mg	2.284mg	0%
Methionine	0.701mg	0.736mg	0%
Phenylalanine	0.925mg	0.971mg	0%
Valine	1.22mg	1.281mg	0%
Histidine	0.697mg	0.732mg	0%
Omega-3 (EPA)	0.224g	0.047g	N/A
Omega-3 (DHA)	0.504g	0.092g	N/A
Omega-3 (DPA)	0.259g	0.042g	N/A