89points

Florida Pompano (raw)

99points

Rainbow Smelt (raw)

Comparison winner
vs
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64 facts in comparison

Florida Pompano (raw) vs Rainbow Smelt (raw)

Florida Pompano (raw)
Rainbow Smelt (raw)
Florida Pompano (raw)
Rainbow Smelt (raw)

Why is Florida Pompano (raw) better than Rainbow Smelt (raw)?

  • 20mg less cholesterol per 100g
    50mgvs70mg

Why is Rainbow Smelt (raw) better than Florida Pompano (raw)?

  • 10.76% higher water content per 100g
    78.77gvs71.12g
  • 27.27% more ash per 100g
    1.4gvs1.1g
  • 17.95% more phosphorus per 100g
    230mgvs195mg
  • 2.29x more zinc per 100g
    1.65mgvs0.72mg
  • 2.73x more calcium content per 100g
    60mgvs22mg
  • 1.5x more iron content per 100g
    0.9mgvs0.6mg
  • 11.11% more magnesium per 100g
    30mgvs27mg
  • 3.66x more copper per 100g
    139mgvs38mg

Top nutrition facts and health benefits

relevant

General values

1. higher water content per 100g

71.12g

78.77g

Foods with high water content help you stay hydrated. Water also helps transporting nutrients and oxygen throughout the body.

Best

Pink Salmon (canned, unsalted)

703g

2. smaller amount of sugars per 100g

0g

0g

The total amount of sugars, including glucose, fructose, galactose, sucrose, lactose, maltose, and trehalose. A sugar-heavy diet can cause metabolic dysfunctions.

Best

Red Wine Vinegar

0g

3. more proteins per 100g

18.48g

17.63g

Proteins are essential for a healthy, balanced diet. The recommended daily dose is 0.8-1g of protein per 1 kg of body weight.

Best

Tilapia (raw)

208g

4. more food energy (kJ) per 100g

686kJ

406kJ

The amount of food energy in kiloJoules (kJ) per 100g. The minimum daily requirement is approximately 7,500 kJ (according to the Food and Agriculture Organization of the United Nations).

Best

Red Caviar

1105kJ

5. more iron content per 100g

0.6mg

0.9mg

Iron is found in hemoglobin, which represents approximately 2 thirds of the body’s iron reserve.

Best

Red Caviar

11.88mg

6. more sodium per 100g

65mg

60mg

Sodium helps regulate the water level in the cells, especially in the kidneys. The amount of sodium consumed also influences blood pressure.

Best

European Anchovy (canned in oil, drained)

3668mg

relevant

Fats

1. more lipids per 100g

9.47g

2.42g

Lipids are essential for a healthy, balanced diet. They provide energy and also play a key role in the production of hormones and cell membranes, as well as in the absorption of nutrients and fat-soluble vitamins.

Best

Red Caviar

17.9g

2. more saturated fatty acids per 100g

3.51g

452g

Saturated fats are the unhealthy fatty acids that produce bad cholesterol and increase the risk of strokes and heart attacks. They come in high amounts from meat and dairy products.

Best

Wild Atlantic Salmon (raw)

981g

3. more monounsaturated fatty acids per 100g

2.59g

641g

A form of unsaturated fat with one double bond in its structure. Unsaturated fats are usually healthy fatty acids, increasing good cholesterol and decreasing bad cholesterol.

Best

Pink Salmon (canned, drained, skinless, boneless)

971g

4. more polyunsaturated fatty acids per 100g

1.14g

885g

A form of unsaturated fat with more than one double bond in its structure. Unsaturated fats are usually healthy fatty acids, increasing good cholesterol and decreasing bad cholesterol.

Best

Chum Salmon (raw)

898g

5. less cholesterol per 100g

50mg

70mg

Cholesterol is a lipid essential for producing hormones and takes two forms: LDL, or bad cholesterol, and HDL, good cholesterol. LDL (low-density lipoprotein) contributes to plaque, which can clog arteries and increases the risk of strokes and heart attacks. HDL (high-density lipoprotein) removes LDL from the arteries and carries it to the liver to be broken down.

Best

Light Tuna (canned in oil, unsalted, drained)

18mg

relevant

Minerals

1. more ash per 100g

1.1g

1.4g

The ash content refers to the total amount of minerals contained (potassium, sodium, calcium, magnesium).

Best

European Anchovy (canned in oil, drained)

11.1g

2. more phosphorus per 100g

195mg

230mg

Phosphorus is the second most abundant mineral found in the human body, after calcium. It helps cellular reproduction and contributes to the growth and repair of tissues.

Best

Atlantic Sardine (canned in oil, drained, with bones)

490mg

3. more zinc per 100g

0.72mg

1.65mg

Zinc plays an important part in cell division and in strengthening the immune system.

Best

Eastern Oyster (canned)

90.95mg

4. more calcium content per 100g

22mg

60mg

Calcium is a mineral which is very important for bone health. The recommended daily dose for adults is approximately 1000mg per day.

Best

Atlantic Sardine (canned in oil, drained, with bones)

382mg

5. more magnesium per 100g

27mg

30mg

Magnesium is an important mineral for bone development and helps the proper functioning of various metabolic processes, like activating the enzymes that help in energy production.

Best

Red Caviar

300mg

6. more potassium per 100g

381mg

290mg

Potassium is a mineral that helps muscles contract, regulates the fluid balance in the body, helps maintain a normal blood pressure and kidney health.

Best

European Anchovy (canned in oil, drained)

544mg

relevant

Vitamins

1. more vitamin A (IU) per 100g

132IU

50IU

Vitamin A is a fat soluble vitamin that comes in various forms. It is primarily important in maintaining healthy vision and the development of bones, soft tissues and skin. IU (International Units) is the unit of measurement that almost all food labels use.

Best

Cod Liver Oil

100000IU

2. more vitamin K per 100g

0.1µg

0.1µg

Vitamin K refers to a group of fat-soluble vitamins (K1 and K2) needed for the synthesis of proteins that ensure blood coagulation and help bone metabolism.

Best

Parsley

1640µg

3. more thiamin per 100g

560mg

10mg

Thiamin (vitamin B1) assists the body's cells change carbohydrates into energy. It is commonly found in grain-based foods like bread and cereals.

Best

Florida Pompano (raw)

560mg

4. more riboflavin per 100g

120mg

120mg

Ribolflavin (vitamin B2) is one of the most important vitamins from the B complex series. It is necessary for breaking down carbohydrates and for processing amino acids and fats.

Best

Red Caviar

620mg

5. more niacin per 100g

3mg

1.45mg

Niacin or vitamin B3 aids the body by lowering cholesterol and triglycerides (fat). Like other vitamins from the B complex series, it also helps convert carbohydrates into glucose.

Best

Wild Eastern Oyster (raw)

925mg

6. more pantothenic acid per 100g

750mg

638mg

Pantothenic acid (vitamin B5) contributes to lowering cholesterol and triglycerides (fat) in the body. Like all B vitamins, it is involved in the conversion of carbohydrates into glucose. It also contributes to maintaining the health of the nervous system.

Best

Wild Rainbow Trout (raw)

928mg

relevant

Amino acids

1. more tyrosine per 100g

624g

595g

Tyrosine is an amino acid that the body produces from phenylalanine. It is important for synthesizing melanin, thyroid hormones, epinephrine, norepinephrine and dopamine, three important stimulators of mood and feelings of well-being.

Best

Light Tuna (canned in oil, unsalted, drained)

983g

2. more serine per 100g

754g

719g

Serine is an amino acid that contributes to the biosynthesis of proteins, playing a key role in various metabolic processes.

Best

White Tuna (canned in water, unsalted, drained)

964g

3. more threonine per 100g

810g

773g

Threonine is an essential amino acid that helps promote normal growth of the body. It also helps various systems in the body like cardiovascular, liver, nervous and immune system.

Best

Atlantic Cod (canned)

998g

4. more isoleucine per 100g

851g

812g

Isoleucine is an essential amino acid, important for the the synthesis of hemoglobin, the regulation and stabilization of blood sugars and energy levels, and tissue repair.

Best

Wild Coho Salmon (raw)

996g

5. more leucine per 100g

1.5g

1.43g

Leucine is an essential amino acid for adipose, muscle and liver tissues. It stimulates protein synthesis, protecting muscles from stress and is important for regulating blood sugar and stimulating insulin release, which is important for building muscles.

Best

Blue Mussel (raw)

838g

6. more lysine per 100g

1.7g

1.62g

Lysine is an essential amino acid that helps the body absorb calcium and has a crucial role in collagen formation.

Best

Blue Mussel (raw)

889g

relevant

Miscellaneous

1. more alpha carotene per 100g

0µg

0µg

Alpha carotene is similar to beta carotene but is more effective in its role as an antioxidant. It helps maintaining healthy bones, skin and vision, as well as a strong immune system.

Best

Carrot, dehydrated

14251µg

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