Sablefish vs. Pompano — In-Depth Nutrition Comparison

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What are the differences between sablefish and pompano?

Sablefish is higher in iron, fats, vitamin B12, magnesium, vitamin B6, vitamin B3, and vitamin A; however, pompano is richer in vitamin B1, phosphorus, and protein.
Pompano's daily need coverage for vitamin B1 is 46% more.
Pompano contains 3 times less vitamin A than sablefish. Sablefish contains 102µg of vitamin A, while pompano contains 36µg.

We used Fish, sablefish, cooked, dry heat and Fish, pompano, florida, 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.

Sablefish

Pompano

Contains more MagnesiumMagnesium	+129%
Contains more IronIron	+144.8%

Contains more PotassiumPotassium	+38.6%
Contains more CopperCopper	+178.6%
Contains more ZincZinc	+68.3%
Contains more PhosphorusPhosphorus	+58.6%
Contains more ManganeseManganese	+31.6%

~equal in Calcium ~43mg

~equal in Sodium ~76mg

~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.

Sablefish

Pompano

Contains more Vitamin AVitamin A	+183.3%
Contains more Vitamin B3Vitamin B3	+34.9%
Contains more Vitamin B6Vitamin B6	+50.4%
Contains more Vitamin B12Vitamin B12	+20%

Contains more Vitamin B1Vitamin B1	+457.4%
Contains more Vitamin B2Vitamin B2	+30.4%

~equal in Vitamin C ~0mg

~equal in Vitamin D ~µg

~equal in Vitamin E ~mg

~equal in Vitamin B5 ~0.87mg

~equal in Vitamin K ~µg

~equal in Folate ~17µg

All nutrients comparison - raw data values

Nutrient			DV% diff.
Vitamin B1	0.122mg	0.68mg	47%
Phosphorus	215mg	341mg	18%
Monounsaturated fat	10.328g	3.315g	18%
Protein	17.19g	23.69g	13%
Fats	19.62g	12.14g	12%
Iron	1.64mg	0.67mg	12%
Magnesium	71mg	31mg	10%
Vitamin B12	1.44µg	1.2µg	10%
Vitamin B6	0.346mg	0.23mg	9%
Vitamin B3	5.128mg	3.8mg	8%
Polyunsaturated fat	2.618g	1.458g	8%
Vitamin A	102µg	36µg	7%
Copper	0.028mg	0.078mg	6%
Potassium	459mg	636mg	5%
Zinc	0.41mg	0.69mg	3%
Vitamin B2	0.115mg	0.15mg	3%
Calories	250kcal	211kcal	2%
Saturated fat	4.099g	4.499g	2%
Protein per 100 calories	6.9g	11g	N/A
Calories per 10 g protein	145kcal	89kcal	N/A
Weight per 100 calories	40g	47g	N/A
Unsaturated / Saturated Fat ratio	3.2	1.1	N/A
Cholesterol	63mg	64mg	0%
Calcium	45mg	43mg	0%
Sodium	72mg	76mg	0%
Manganese	0.019mg	0.025mg	0%
Selenium	46.8µg	46.8µg	0%
Vitamin B5	0.865mg	0.87mg	0%
Folate	17µg	17µg	0%
Tryptophan	0.193mg	0.265mg	0%
Threonine	0.754mg	1.038mg	0%
Isoleucine	0.792mg	1.092mg	0%
Leucine	1.397mg	1.925mg	0%
Lysine	1.579mg	2.175mg	0%
Methionine	0.509mg	0.701mg	0%
Phenylalanine	0.671mg	0.925mg	0%
Valine	0.886mg	1.22mg	0%
Histidine	0.506mg	0.697mg	0%
Omega-3 (EPA)	0.867g	0.224g	N/A
Omega-3 (DHA)	0.92g	0.504g	N/A
Omega-3 (DPA)	0.216g	0.259g	N/A