Swordfish vs. Pompano — In-Depth Nutrition Comparison
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Significant differences between swordfish and pompano
- Swordfish has more selenium, vitamin B3, vitamin B6, and vitamin B12; however, pompano is richer in vitamin B1, vitamin B5, vitamin B2, fats, and phosphorus.
- Pompano covers your daily vitamin B1 needs 49% more than swordfish.
- Pompano has 3 times less vitamin B6 than swordfish. Swordfish has 0.615mg of vitamin B6, while pompano has 0.23mg.
- Swordfish contains less saturated fat.
Specific food types used in this comparison are Fish, swordfish, cooked, dry heat and Fish, pompano, florida, 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.
| Contains more MagnesiumMagnesium | +12.9% |
| Contains more ZincZinc | +13% |
| Contains more SeleniumSelenium | +46.4% |
| Contains more CalciumCalcium | +616.7% |
| Contains more PotassiumPotassium | +27.5% |
| Contains more IronIron | +48.9% |
| Contains more CopperCopper | +69.6% |
| Contains more PhosphorusPhosphorus | +12.2% |
| Contains less SodiumSodium | -21.6% |
| Contains more ManganeseManganese | +92.3% |
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 DVitamin D | +∞% |
| Contains more Vitamin AVitamin A | +19.4% |
| Contains more Vitamin EVitamin E | +∞% |
| Contains more Vitamin B3Vitamin B3 | +143.5% |
| Contains more Vitamin B6Vitamin B6 | +167.4% |
| Contains more Vitamin B12Vitamin B12 | +35% |
| Contains more Vitamin KVitamin K | +∞% |
| Contains more Vitamin B1Vitamin B1 | +664% |
| Contains more Vitamin B2Vitamin B2 | +138.1% |
| Contains more Vitamin B5Vitamin B5 | +108.6% |
| Contains more FolateFolate | +750% |
All nutrients comparison - raw data values
| Nutrient |  |
 |
DV% diff. |
| Vitamin D* | 666 IU | 83% | |
| Vitamin D | 16.6µg | 83% | |
| Vitamin B1 | 0.089mg | 0.68mg | 49% |
| Selenium | 68.5µg | 46.8µg | 39% |
| Vitamin B3 | 9.254mg | 3.8mg | 34% |
| Vitamin B6 | 0.615mg | 0.23mg | 30% |
| Vitamin B12 | 1.62µg | 1.2µg | 18% |
| Vitamin E | 2.41mg | 16% | |
| Choline | 77.5mg | 14% | |
| Saturated fat | 1.911g | 4.499g | 12% |
| Vitamin B5 | 0.417mg | 0.87mg | 9% |
| Vitamin B2 | 0.063mg | 0.15mg | 7% |
| Fats | 7.93g | 12.14g | 6% |
| Cholesterol | 78mg | 64mg | 5% |
| Phosphorus | 304mg | 341mg | 5% |
| Calcium | 6mg | 43mg | 4% |
| Potassium | 499mg | 636mg | 4% |
| Copper | 0.046mg | 0.078mg | 4% |
| Folate | 2µg | 17µg | 4% |
| Iron | 0.45mg | 0.67mg | 3% |
| Calories | 172kcal | 211kcal | 2% |
| Magnesium | 35mg | 31mg | 1% |
| Zinc | 0.78mg | 0.69mg | 1% |
| Sodium | 97mg | 76mg | 1% |
| Vitamin A | 43µg | 36µg | 1% |
| Manganese | 0.013mg | 0.025mg | 1% |
| Monounsaturated fat | 3.544g | 3.315g | 1% |
| Polyunsaturated fat | 1.368g | 1.458g | 1% |
| Protein | 23.45g | 23.69g | 0% |
| Protein per 100 calories | 14g | 11g | N/A |
| Calories per 10 g protein | 73kcal | 89kcal | N/A |
| Weight per 100 calories | 58g | 47g | N/A |
| Unsaturated / Saturated Fat ratio | 2.6 | 1.1 | N/A |
| Vitamin K | 0.1µg | 0% | |
| Trans fat | 0.056g | N/A | |
| Tryptophan | 0.265mg | 0.265mg | 0% |
| Threonine | 1.035mg | 1.038mg | 0% |
| Isoleucine | 1.088mg | 1.092mg | 0% |
| Leucine | 1.919mg | 1.925mg | 0% |
| Lysine | 2.168mg | 2.175mg | 0% |
| Methionine | 0.699mg | 0.701mg | 0% |
| Phenylalanine | 0.922mg | 0.925mg | 0% |
| Valine | 1.216mg | 1.22mg | 0% |
| Histidine | 0.695mg | 0.697mg | 0% |
| Omega-3 (EPA) | 0.127g | 0.224g | N/A |
| Omega-3 (DHA) | 0.772g | 0.504g | N/A |
| Omega-3 (DPA) | 0.168g | 0.259g | N/A |
| Omega-6 (Eicosadienoic acid) | 0.022g | N/A |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
| Contains more FatsFats | +53.1% |
~equal in
Protein
~23.69g
~equal in
Carbs
~0g
~equal in
Water
~62.97g
Fat Type Comparison
Fat type breakdown side-by-side comparison
| Contains less Sat. FatSaturated fat | -57.5% |
~equal in
Monounsaturated fat
~3.315g
~equal in
Polyunsaturated fat
~1.458g
