Smelt vs. Pompano — In-Depth Nutrition Comparison
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How are smelt and pompano different?
- Smelt is higher in vitamin B12, manganese, zinc, and copper; however, pompano is richer in vitamin B1, fats, vitamin B3, and potassium.
- Daily need coverage for vitamin B12 for smelt is 115% higher.
- Smelt contains 36 times more manganese than pompano. While smelt contains 0.9mg of manganese, pompano contains only 0.025mg.
- Pompano has less cholesterol.
Fish, smelt, rainbow, cooked, dry heat and Fish, pompano, florida, cooked, dry heat are the varieties used 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.
| 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% |
| Contains more PotassiumPotassium | +71% |
| Contains more PhosphorusPhosphorus | +15.6% |
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.
| Contains more Vitamin B12Vitamin B12 | +230.8% |
| 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% |
All nutrients comparison - raw data values
| Nutrient |  |
 |
DV% diff. |
| Vitamin B12 | 3.97µg | 1.2µg | 115% |
| Vitamin B1 | 0.01mg | 0.68mg | 56% |
| Manganese | 0.9mg | 0.025mg | 38% |
| Saturated fat | 0.579g | 4.499g | 18% |
| Fats | 3.1g | 12.14g | 14% |
| Zinc | 2.12mg | 0.69mg | 13% |
| Vitamin B3 | 1.766mg | 3.8mg | 13% |
| Copper | 0.178mg | 0.078mg | 11% |
| Cholesterol | 90mg | 64mg | 9% |
| Potassium | 372mg | 636mg | 8% |
| Phosphorus | 295mg | 341mg | 7% |
| Iron | 1.15mg | 0.67mg | 6% |
| Monounsaturated fat | 0.822g | 3.315g | 6% |
| Vitamin B6 | 0.17mg | 0.23mg | 5% |
| Calories | 124kcal | 211kcal | 4% |
| Calcium | 77mg | 43mg | 3% |
| Vitamin B5 | 0.74mg | 0.87mg | 3% |
| Folate | 5µg | 17µg | 3% |
| Protein | 22.6g | 23.69g | 2% |
| Magnesium | 38mg | 31mg | 2% |
| Vitamin A | 17µg | 36µg | 2% |
| Polyunsaturated fat | 1.135g | 1.458g | 2% |
| Protein per 100 calories | 18g | 11g | N/A |
| Calories per 10 g protein | 55kcal | 89kcal | N/A |
| Weight per 100 calories | 81g | 47g | N/A |
| Unsaturated / Saturated Fat ratio | 3.4 | 1.1 | N/A |
| Sodium | 77mg | 76mg | 0% |
| Selenium | 46.8µg | 46.8µg | 0% |
| Vitamin B2 | 0.146mg | 0.15mg | 0% |
| Tryptophan | 0.253mg | 0.265mg | 0% |
| Threonine | 0.991mg | 1.038mg | 0% |
| Isoleucine | 1.041mg | 1.092mg | 0% |
| Leucine | 1.837mg | 1.925mg | 0% |
| Lysine | 2.076mg | 2.175mg | 0% |
| Methionine | 0.669mg | 0.701mg | 0% |
| Phenylalanine | 0.882mg | 0.925mg | 0% |
| Valine | 1.164mg | 1.22mg | 0% |
| Histidine | 0.665mg | 0.697mg | 0% |
| Omega-3 (EPA) | 0.353g | 0.224g | N/A |
| Omega-3 (DHA) | 0.536g | 0.504g | N/A |
| Omega-3 (DPA) | 0.023g | 0.259g | N/A |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
| Contains more WaterWater | +15.6% |
| Contains more FatsFats | +291.6% |
~equal in
Protein
~23.69g
~equal in
Carbs
~0g
Fat Type Comparison
Fat type breakdown side-by-side comparison
| Contains less Sat. FatSaturated fat | -87.1% |
| Contains more Mono. FatMonounsaturated fat | +303.3% |
| Contains more Poly. FatPolyunsaturated fat | +28.5% |
