Pompano vs. Whitefish — In-Depth Nutrition Comparison

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Important differences between pompano and whitefish

Pompano has more selenium, vitamin B1, vitamin B12, fats, and potassium; however, whitefish has more vitamin B6, zinc, and omega-3 (DHA).
Pompano's daily need coverage for selenium is 56% more.
Pompano has 4 times more vitamin B1 than whitefish. Pompano has 0.68mg of vitamin B1, while whitefish has 0.171mg.
Whitefish is lower in saturated fat.

The food varieties used in the comparison are Fish, pompano, florida, cooked, dry heat and Fish, whitefish, mixed species, 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

Whitefish

Contains more CalciumCalcium	+30.3%
Contains more PotassiumPotassium	+56.7%
Contains more IronIron	+42.6%
Contains more SeleniumSelenium	+188.9%

Contains more MagnesiumMagnesium	+35.5%
Contains more CopperCopper	+17.9%
Contains more ZincZinc	+84.1%
Contains less SodiumSodium	-14.5%
Contains more ManganeseManganese	+244%

~equal in Phosphorus ~346mg

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

Whitefish

Contains more Vitamin B1Vitamin B1	+297.7%
Contains more Vitamin B12Vitamin B12	+25%

Contains more Vitamin B6Vitamin B6

+50.4%

~equal in Vitamin C ~0mg

~equal in Vitamin D ~µg

~equal in Vitamin A ~39µg

~equal in Vitamin E ~mg

~equal in Vitamin B2 ~0.154mg

~equal in Vitamin B3 ~3.846mg

~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	0.171mg	42%
Saturated fat	4.499g	1.162g	15%
Vitamin B12	1.2µg	0.96µg	10%
Vitamin B6	0.23mg	0.346mg	9%
Polyunsaturated fat	1.458g	2.755g	9%
Fats	12.14g	7.51g	7%
Potassium	636mg	406mg	7%
Zinc	0.69mg	1.27mg	5%
Cholesterol	64mg	77mg	4%
Magnesium	31mg	42mg	3%
Iron	0.67mg	0.47mg	3%
Manganese	0.025mg	0.086mg	3%
Calories	211kcal	172kcal	2%
Protein	23.69g	24.47g	2%
Copper	0.078mg	0.092mg	2%
Monounsaturated fat	3.315g	2.559g	2%
Calcium	43mg	33mg	1%
Phosphorus	341mg	346mg	1%
Protein per 100 calories	11g	14g	N/A
Calories per 10 g protein	89kcal	70kcal	N/A
Weight per 100 calories	47g	58g	N/A
Unsaturated / Saturated Fat ratio	1.1	4.6	N/A
Sodium	76mg	65mg	0%
Vitamin A	36µg	39µg	0%
Vitamin B2	0.15mg	0.154mg	0%
Vitamin B3	3.8mg	3.846mg	0%
Vitamin B5	0.87mg	0.865mg	0%
Folate	17µg	17µg	0%
Tryptophan	0.265mg	0.274mg	0%
Threonine	1.038mg	1.073mg	0%
Isoleucine	1.092mg	1.128mg	0%
Leucine	1.925mg	1.989mg	0%
Lysine	2.175mg	2.248mg	0%
Methionine	0.701mg	0.724mg	0%
Phenylalanine	0.925mg	0.955mg	0%
Valine	1.22mg	1.261mg	0%
Histidine	0.697mg	0.721mg	0%
Omega-3 (EPA)	0.224g	0.406g	N/A
Omega-3 (DHA)	0.504g	1.206g	N/A
Omega-3 (DPA)	0.259g	0.209g	N/A