Fish vs Fish
Nutrition comparison per 100g · USDA SR Legacy & USDA SR Legacy
Fish, pompano, florida, raw is higher in more vitamins & minerals
Calories (kcal)
Fish 164
Fish 186
Protein (g)
Fish 18.5
Fish 14.4
Carbs (g)
Fish 0
Fish 0
Fat (g)
Fish 9.47
Fish 13.8
Fiber (g)
Fish 0
Fish 0
Quick answers
Which has more protein?
Fish, pompano, florida, raw — 18.5g vs 14.4g per 100g.
Which has fewer calories?
Fish, pompano, florida, raw — 164 vs 186 kcal per 100g.
Which is more nutrient-dense?
Fish, pompano, florida, raw scores higher in more vitamins and minerals per 100g, though both foods can be part of a healthy diet.
Full Nutrition Comparison
All values per 100g edible portion. Green = Food A higher · Blue = Food B higher
| Nutrient | Fish | Fish | Diff |
|---|---|---|---|
| Energy | |||
| Energy | 164 kcal | 186 kcal | -12% |
| Macronutrients | |||
| Water | 71.1 g | 70.3 g | +1% |
| Protein | 18.5 g | 14.4 g | +29% |
| Total lipid (fat) | 9.47 g | 13.8 g | -32% |
| Carbohydrate, by difference | 0 g | 0 g | = |
| Fiber, total dietary | 0 g | 0 g | = |
| Fats & Fatty Acids | |||
| Fatty acids, total saturated | 3.51 g | 2.42 g | +45% |
| Fatty acids, total monounsaturated | 2.59 g | 8.38 g | -69% |
| Cholesterol | 50.0 mg | 46.0 mg | +9% |
| Vitamins | |||
| Vitamin C, total ascorbic acid | 0 mg | 0 mg | = |
| Thiamin (Vitamin B1) | 0.560 mg | 0.060 mg | +833% |
| Riboflavin (Vitamin B2) | 0.120 mg | 0.080 mg | +50% |
| Niacin (Vitamin B3) | 3.00 mg | 1.50 mg | +100% |
| Pantothenic acid (Vitamin B5) | 0.750 mg | 0.250 mg | +200% |
| Vitamin B-6 — Pyridoxine | 0.200 mg | 0.420 mg | -52% |
| Biotin (Vitamin B7) | 15.0 ug | 1.00 ug | +1400% |
| Folate, total (Vitamin B9) | 0 ug | 0 ug | = |
| Choline, total | 51.5 mg | 61.8 mg | -17% |
| Vitamin B-12 — Cobalamin | 1.30 ug | 1.00 ug | +30% |
| Vitamin A, RAE | 40.0 ug | 14.0 ug | +186% |
| Carotene, beta | 0 ug | 0 ug | = |
| Carotene, alpha | 0 ug | 0 ug | = |
| Vitamin E (alpha-tocopherol) | 0.180 mg | 0.730 mg | -75% |
| Vitamin D (D2 + D3) | 11.0 ug | 27.4 ug | -60% |
| Minerals | |||
| Calcium, Ca | 22.0 mg | 3.00 mg | +633% |
| Iron, Fe | 0.600 mg | 0.660 mg | -9% |
| Magnesium, Mg | 27.0 mg | 26.0 mg | +4% |
| Phosphorus, P | 195 mg | 164 mg | +19% |
| Potassium, K | 381 mg | 268 mg | +42% |
| Sodium, Na | 65.0 mg | 80.0 mg | -19% |
| Zinc, Zn | 0.720 mg | 0.400 mg | +80% |
| Copper, Cu | 0.038 mg | 0.030 mg | +27% |
| Manganese, Mn | 0.013 mg | 0.012 mg | +8% |
| Selenium, Se | 36.5 ug | 36.5 ug | = |
| Other Nutrients | |||
| Energy | 686 kj | 778 kj | -12% |
| Ash | 1.10 g | 1.00 g | +10% |
| Total Sugars | 0 g | 0 g | = |
| Folic acid (Vitamin B9 — synthetic) | 15.0 ug | 1.00 ug | +1400% |
| Folate, DFE (Vitamin B9 — dietary folate equivalents) | 15.0 ug | 1.00 ug | +1400% |
| Vitamin B-12, added | 0 ug | 0 ug | = |
| Retinol | 40.0 ug | 14.0 ug | +186% |
| Beta-carotene (Provitamin A) | 0 ug | 0 ug | = |
| Vitamin A, IU | 132 IU | 47.0 IU | +181% |
| Beta-cryptoxanthin (Provitamin A) | 0 ug | 0 ug | = |
| Lycopene | 0 ug | 0 ug | = |
| Vitamin E, added | 0 mg | 0 mg | = |
| Vitamin D (D2 + D3 — total) | 439 IU | 1097 IU | -60% |
| Vitamin D3 — Cholecalciferol (animal / sunlight source) | 11.0 ug | 27.4 ug | -60% |
| Vitamin K1 — Phylloquinone | 0.100 ug | 0.100 ug | = |
| SFA 4:0 (Butyric acid) | 0 g | 0 g | = |
| SFA 6:0 (Caproic acid) | 0 g | 0 g | = |
| SFA 8:0 (Caprylic acid) | 0 g | 0 g | = |
| SFA 10:0 (Capric acid) | 0 g | 0 g | = |
| SFA 12:0 (Lauric acid) | 0 g | 0.008 g | -100% |
| SFA 14:0 (Myristic acid) | 0.410 g | 0.754 g | -46% |
| SFA 16:0 (Palmitic acid) | 2.22 g | 1.44 g | +54% |
| SFA 18:0 (Stearic acid) | 0.824 g | 0.193 g | +327% |
| MUFA 16:1 (Omega-7, Palmitoleic acid) | 0.563 g | 1.76 g | -68% |
| MUFA 18:1 (Omega-9, Oleic acid family) | 2.02 g | 2.39 g | -15% |
| MUFA 20:1 (Omega-9, Gondoic / Gadoleic acid) | 0 g | 2.24 g | -100% |
| MUFA 22:1 (Omega-9, Erucic acid family) | 0 g | 1.97 g | -100% |
| Fatty acids, total polyunsaturated | 1.14 g | 1.37 g | -17% |
| PUFA 18:2 (Omega-6, Linoleic acid) | 0.121 g | 0.123 g | -2% |
| PUFA 18:3 (Omega-3, Alpha-linolenic family) | 0 g | 0.043 g | -100% |
| PUFA 18:4 n-3 (Omega-3, SDA — Stearidonic acid) | 0 g | 0.132 g | -100% |
| PUFA 20:4 (Omega-6, Arachidonic acid family) | 0.246 g | 0.061 g | +303% |
| PUFA 20:5 n-3 (Omega-3, EPA — Eicosapentaenoic acid) | 0.175 g | 0.526 g | -67% |
| PUFA 22:5 n-3 (Omega-3, DPA — Docosapentaenoic acid) | 0.202 g | 0.089 g | +127% |
| PUFA 22:6 n-3 (Omega-3, DHA — Docosahexaenoic acid) | 0.393 g | 0.393 g | = |
| Tryptophan (EAA) | 0.207 g | 0.161 g | +29% |
| Threonine (EAA) | 0.810 g | 0.630 g | +29% |
| Isoleucine (EAA, BCAA) | 0.851 g | 0.662 g | +29% |
| Leucine (EAA, BCAA) | 1.50 g | 1.17 g | +29% |
| Lysine (EAA) | 1.70 g | 1.32 g | +29% |
| Methionine (EAA) | 0.547 g | 0.425 g | +29% |
| Cystine (conditionally essential) | 0.198 g | 0.154 g | +29% |
| Phenylalanine (EAA) | 0.721 g | 0.561 g | +29% |
| Tyrosine (conditionally essential) | 0.624 g | 0.485 g | +29% |
| Valine (EAA, BCAA) | 0.952 g | 0.740 g | +29% |
| Arginine (conditionally essential) | 1.11 g | 0.860 g | +29% |
| Histidine (EAA) | 0.544 g | 0.423 g | +29% |
| Alanine | 1.12 g | 0.869 g | +29% |
| Aspartic acid | 1.89 g | 1.47 g | +29% |
| Glutamic acid | 2.76 g | 2.14 g | +29% |
| Glycine (conditionally essential) | 0.887 g | 0.690 g | +29% |
| Proline (conditionally essential) | 0.653 g | 0.508 g | +29% |
| Serine | 0.754 g | 0.586 g | +29% |
| Alcohol, ethyl | 0 g | 0 g | = |
| Caffeine | 0 mg | 0 mg | = |
| Theobromine | 0 mg | 0 mg | = |
* All values per 100g edible portion. Source: USDA SR Legacy and USDA SR Legacy. Diff column shows percentage difference relative to Food B.
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