Nutrition Comparison Tool

Search the database of over 600,000 foods to compare 20 foods or more.
instructions
Edit Save Share
Done
      Settings
      Cooked Pompano
      ×
      Wild Atlantic Salmon (Cooked)
      ×
      Cooked Halibut
      ×
      Clear Comparison Compare Save Comparison
      Number of Servings:
      Edit Share Save
      Comparison Bar Charts

      Calories Comparison


      2000 calories = Full Bar. (-- = missing data)
      • Cooked Pompano 1 fillet (x1) 9% DV 186 calories
      • Wild Atlantic Salmon (Cooked) 6oz fillet (x1) 15% DV 309 calories
      • Cooked Halibut 3 oz (x1) 5% DV 94 calories

      Fat Comparison


      78g = Full Bar. (-- = missing data)
      • Cooked Pompano 1 fillet (x1) 14% DV 10.7g
      • Wild Atlantic Salmon (Cooked) 6oz fillet (x1) 18% DV 13.8g
      • Cooked Halibut 3 oz (x1) 2% DV 1.4g

      Carbohydrate Comparison


      275g = Full Bar. (-- = missing data)
      • Cooked Pompano 1 fillet (x1) 0% DV 0g
      • Wild Atlantic Salmon (Cooked) 6oz fillet (x1) 0% DV 0g
      • Cooked Halibut 3 oz (x1) 0% DV 0g

      Protein Comparison


      50g = Full Bar. (-- = missing data)
      • Cooked Pompano 1 fillet (x1) 42% DV 20.8g
      • Wild Atlantic Salmon (Cooked) 6oz fillet (x1) 86% DV 43.2g
      • Cooked Halibut 3 oz (x1) 38% DV 19.2g

      Cholesterol Comparison


      300mg = Full Bar. (-- = missing data)
      • Cooked Pompano 1 fillet (x1) 19% DV 56.3mg
      • Wild Atlantic Salmon (Cooked) 6oz fillet (x1) 40% DV 120.7mg
      • Cooked Halibut 3 oz (x1) 17% DV 51mg

      Saturated Fats Comparison


      20g = Full Bar. (-- = missing data)
      • Cooked Pompano 1 fillet (x1) 20% DV 4g
      • Wild Atlantic Salmon (Cooked) 6oz fillet (x1) 11% DV 2.1g
      • Cooked Halibut 3 oz (x1) 2% DV 0.3g

      Fiber Comparison


      28g = Full Bar. (-- = missing data)
      • Cooked Pompano 1 fillet (x1) 0% DV 0g
      • Wild Atlantic Salmon (Cooked) 6oz fillet (x1) 0% DV 0g
      • Cooked Halibut 3 oz (x1) 0% DV 0g

      Sugars Comparison


      50g = Full Bar. (-- = missing data)
      • Cooked Pompano 1 fillet (x1) --% DV --g
      • Wild Atlantic Salmon (Cooked) 6oz fillet (x1) --% DV --g
      • Cooked Halibut 3 oz (x1) 0% DV 0g

      Iron Comparison


      18mg = Full Bar. (-- = missing data)
      • Cooked Pompano 1 fillet (x1) 3% DV 0.59mg
      • Wild Atlantic Salmon (Cooked) 6oz fillet (x1) 10% DV 1.8mg
      • Cooked Halibut 3 oz (x1) 1% DV 0.17mg

      Calcium Comparison


      1300mg = Full Bar. (-- = missing data)
      • Cooked Pompano 1 fillet (x1) 3% DV 37.8mg
      • Wild Atlantic Salmon (Cooked) 6oz fillet (x1) 2% DV 25.5mg
      • Cooked Halibut 3 oz (x1) 1% DV 7.7mg

      Potassium Comparison


      4700mg = Full Bar. (-- = missing data)
      • Cooked Pompano 1 fillet (x1) 12% DV 559.7mg
      • Wild Atlantic Salmon (Cooked) 6oz fillet (x1) 23% DV 1067.6mg
      • Cooked Halibut 3 oz (x1) 10% DV 448.8mg
      Comparison Table

      Table Legend

      1. Cooked Pompano
      2. Wild Atlantic Salmon (Cooked)
      3. Cooked Halibut
      155 nutrients
      -- = missing data
      Macronutrients
      Food # 1 2 3
      Weight (g) 88 170 85
      Calories
      (%DV)
      186
      (9%)
      309
      (15%)
      94
      (5%)
      Fat (g)
      (%DV)
      10.7
      (14%)
      13.8
      (18%)
      1.4
      (2%)
      Protein (g)
      (%DV)
      20.8
      (42%)
      43.2
      (86%)
      19.2
      (38%)
      Carbohydrate (g)
      (%DV)
      0
      (0%)
      0
      (0%)
      0
      (0%)
      Sugars (g)
      (%DV)
      --
      (--%)
      --
      (--%)
      0
      (0%)
      Fiber (g)
      (%DV)
      0
      (0%)
      0
      (0%)
      0
      (0%)
      Cholesterol (mg)
      (%DV)
      56.3
      (19%)
      120.7
      (40%)
      51
      (17%)
      Saturated Fats (g)
      (%DV)
      4
      (20%)
      2.1
      (11%)
      0.3
      (2%)
      Net-Carbs (g) 0
      0
      0
      Trans Fatty Acids (g) --
      --
      0.02
        Minerals
      Food # 1 2 3
      Weight (g) 88 170 85
      Calcium (mg)
      (%DV)
      37.8
      (3%)
      25.5
      (2%)
      7.7
      (1%)
      Iron, Fe (mg)
      (%DV)
      0.59
      (3%)
      1.8
      (10%)
      0.17
      (1%)
      Potassium, K (mg)
      (%DV)
      559.7
      (12%)
      1067.6
      (23%)
      448.8
      (10%)
      Magnesium (mg)
      (%DV)
      27.3
      (6%)
      62.9
      (15%)
      23.8
      (6%)
      Phosphorus, P (mg)
      (%DV)
      300.1
      (24%)
      435.2
      (35%)
      244
      (20%)
      Sodium (mg)
      (%DV)
      66.9
      (3%)
      95.2
      (4%)
      69.7
      (3%)
      Zinc, Zn (mg)
      (%DV)
      0.61
      (6%)
      1.4
      (13%)
      0.37
      (3%)
      Copper, Cu (mg)
      (%DV)
      0.07
      (8%)
      0.55
      (61%)
      0.02
      (3%)
      Manganese (mg)
      (%DV)
      0.02
      (1%)
      0.04
      (2%)
      0.01
      (0%)
      Selenium, Se (mcg)
      (%DV)
      41.2
      (75%)
      79.6
      (145%)
      47.1
      (86%)
      Fluoride, F (mcg)
      (%AI)
      --
      (--%)
      --
      (--%)
      --
      (--%)
      Molybdenum (mcg) --
      --
      --
      Iodine, I (mcg) --
      --
      --
      Chlorine (mg) --
      --
      --
      Chromium (mcg) --
      --
      --
        Vitamins
      Food # 1 2 3
      Weight (g) 88 170 85
      Vitamin A, RAE (mcg)
      (%DV)
      31.7
      (4%)
      22.1
      (2%)
      20.4
      (2%)
      Vitamin C (mg)
      (%DV)
      0
      (0%)
      0
      (0%)
      0
      (0%)
      Thiamin (B1) (mg)
      (%DV)
      0.6
      (50%)
      0.47
      (39%)
      0.05
      (4%)
      Riboflavin (B2) (mg)
      (%DV)
      0.13
      (10%)
      0.83
      (64%)
      0.03
      (2%)
      Niacin (B3) (mg)
      (%DV)
      3.3
      (21%)
      17.1
      (107%)
      6.7
      (42%)
      Vitamin B5 (PA) (mg)
      (%DV)
      0.77
      (15%)
      3.3
      (65%)
      0.35
      (7%)
      Vitamin B6 (mg)
      (%DV)
      0.2
      (12%)
      1.6
      (94%)
      0.54
      (32%)
      Biotin (mcg) --
      --
      --
      Folate (B9) (mcg)
      (%DV)
      15
      (4%)
      49.3
      (12%)
      11.9
      (3%)
      Folic acid (mcg)
      (%)
      0
      (0%)
      0
      (0%)
      0
      (0%)
      Food Folate (mcg)
      (%)
      15
      (4%)
      49.3
      (12%)
      11.9
      (3%)
      Folate DFE (mcg)
      (%)
      15
      (4%)
      49.3
      (12%)
      11.9
      (3%)
      Choline (mg)
      (%DV)
      --
      (--%)
      --
      (--%)
      63.8
      (12%)
      Vitamin B12 (mcg)
      (%DV)
      1.1
      (44%)
      5.2
      (216%)
      1.1
      (45%)
      Retinol (mcg) 31.7
      22.1
      20.4
      Carotene, beta (mcg)
      (%RDA)
      --
      (--%)
      --
      (--%)
      0
      (0%)
      Carotene, alpha (mcg)
      (%RDA)
      --
      (--%)
      --
      (--%)
      0
      (0%)
      Cryptoxanthin, beta (mcg)
      (%RDA)
      --
      (--%)
      --
      (--%)
      0
      (0%)
      Vitamin A, IU (IU) 105.6 74.8 62.1
      Lycopene (mcg) --
      --
      0
      Lut + Zeaxanthin (mcg) --
      --
      0
      Vitamin E (mg)
      (%DV)
      --
      (--%)
      --
      (--%)
      0.63
      (4%)
      Vitamin D (mcg)
      (%DV)
      --
      (--%)
      --
      (--%)
      4.9
      (25%)
      Vitamin D2 (mcg) --
      --
      --
      Vitamin D3 (mcg) --
      --
      4.9
      Vitamin D (IU)
      (%DV)
      --
      (--%)
      --
      (--%)
      196.4
      (25%)
      Vitamin K (mcg)
      (%DV)
      --
      (--%)
      --
      (--%)
      0
      (0%)
      Vitamin K1 (mcg) --
      --
      0
      Menaquinone-4 (K2) (mcg) --
      --
      0
        Other
      Food # 1 2 3
      Weight (g) 88 170 85
      Water (g) 55.4
      101.4
      64.7
      Ash (g) 1
      6
      1
      Alcohol (g) --
      --
      0
      Caffeine (mg) --
      --
      0
      Theobromine (mg) --
      --
      0
      PRAL score 8.3
      12.78
      8.22
        Carbohydrates
      Food # 1 2 3
      Weight (g) 88 170 85
      Soluble Fiber (g) --
      --
      --
      Insoluble Fiber (g) --
      --
      --
      Added Sugar (g)
      (%DV)
      --
      (--%)
      --
      (--%)
      --
      (--%)
      Sucrose (g) --
      --
      --
      Glucose (Dextrose) (g) --
      --
      --
      Fructose (g) --
      --
      0
      Lactose (g) --
      --
      0
      Maltose (g) --
      --
      0
      Galactose (g) --
      --
      0
      Starch (g) --
      --
      0
      Carbohydrate, other (g) --
      --
      --
      Total sugar alcohols (g) --
      --
      --
        Fats
      Food # 1 2 3
      Weight (g) 88 170 85
      Monounsaturated Fats (g) 2.917
      4.585
      0.487
      Polyunsaturated Fats (g) 1.283
      5.535
      0.299
      Omega 3s (g)
      (%AI)
      0.869
      (54%)
      3.754
      (235%)
      0.011
      (1%)
      Omega 6s (g)
      (%AI)
      0.136
      (1%)
      0.374
      (2%)
      0.035
      (0%)
      Omega 3 to Omega 6 Ratio 6.37
      10.04
      0.32
      Omega 6 to Omega 3 Ratio 0.16
      0.1
      3.15
      Omega 3s  
      alpha-Linolenic Acid (ALA) (g)
      (%)
      --
      (--%)
      --
      (--%)
      --
      (--%)
      Eicosapentaenoic Acid (EPA) (g) 0.197
      0.699
      0.068
      Docosapentaenoic Acid (DPA) (g) 0.228
      0.626
      0.017
      Docosahexaenoic Acid (DHA) (g) 0.444
      2.429
      0.132
      n-3-Eicosatrienoic Acid (20:3) (g) --
      --
      --
      Omega 6s  
      Linoleic Acid (n-6-c-c) (g) --
      --
      --
      gamma-Linolenic Acid (GLA) (g) --
      --
      --
      c-c-n6-Eicosadienoic Acid (g) --
      --
      0.004
      DHG-linolenic acid (DGLA) (g) --
      --
      --
      Arachidonic acid (AA) (g) --
      --
      --
      Saturated Fats  
      Butyric (4:0) (g) --
      --
      0
      Caproic (6:0) (g) --
      --
      0
      Caprylic Acid (8:0) (g) --
      --
      0
      Capric Acid (10:0) (g) --
      --
      0
      Lauric Acid (12:0) (g) --
      --
      0.005
      Tridecanoic Acid (13:0) (g) --
      --
      --
      Myristic Acid (14:0) (g) 0.463
      0.299
      0.051
      Pentadecanoic Acid (15:0) (g) --
      --
      0.004
      Palmitic Acid (16:0) (g) 2.501
      1.377
      0.18
      Margaric Acid (17:0) (g) --
      --
      0.003
      Stearic Acid (18:0) (g) 0.929
      0.462
      0.055
      Arachidic Acid (20:0) (g) --
      --
      0.002
      Behenic Acid (22:0) (g) --
      --
      0.001
      Lignoceric Acid (24:0) (g) --
      --
      0.001
      Monounsaturated Fats  
      Myristoleic Acid (14:1) (g) --
      --
      0.003
      Pentadecenoic Acid (15:1) (g) --
      --
      0.002
      Palmitoleic Acid (16:1) (g) 0.635
      0.547
      0.07
      cis-Palmitoleic Acid (16:1 cis) (g) --
      --
      --
      Heptadecenoic Acid (17:1) (g) --
      --
      0.007
      Oleic Acid (18:1) (g) 2.282
      2.944
      0.236
      c-Oleic Acid (18:1 cis) (g) --
      --
      --
      c-Vaccenic acid (g) --
      --
      --
      Gadoleic Acid (20:1) (g) --
      0.486
      0.137
      Docosenoic Acid (22:1) (g) --
      0.609
      0.014
      c-Docosenoic Acid (22:1 c) (g) --
      --
      --
      c-Tetracosenoic Acid (24:1 c) (g) --
      --
      0.017
      Polyunsaturated Fats  
      Octadecadienoic Acid (18:2) (g) 0.136
      0.374
      0.035
      Conjugated Linoleic Acid (CLAs) (g) --
      --
      --
      Octadecadienoic Acid (mixed) (g) --
      --
      --
      Octadecatrienoic (undiff) (g) --
      0.643
      0.011
      Octadecatrienoic Acid (mixed) (g) --
      --
      --
      Parinaric Acid (18:4) (g) --
      0.18
      0.007
      Eicosatrienoic Acid (20:3) (g) --
      --
      0.009
      Eicosatetraenoic Acid 20:4 (g) 0.277
      0.581
      0.014
      Heneicosapentaenoic Acid 21:5 (g) --
      --
      --
      22:4 (g) --
      --
      0.002
      Trans Fats  
      t-Polyenoic Fats (g) --
      --
      --
      t-Monoenoic Fats (g) --
      --
      --
      t-Palmitoleic Acid (16:1 t) (g) --
      --
      --
      t-Oleic Acid (18:1 t) (g) --
      --
      --
      t-Docosenoic Acid (22:1 t) (g) --
      --
      --
      t-Octadecadienoic Acid (18:2 t) (g) --
      --
      --
      t-t-Octadecadienoic Acid (g) --
      --
      --
      Phytosterols (Plant Sterols)  
      Phytosterols (g) --
      --
      --
      Stigmasterol (g) --
      --
      --
      Campesterol (g) --
      --
      --
      Beta-sitosterol (g) --
      --
      --
      Amino Acids
      Food # 1 2 3
      Weight (g) 88 170 85
      Essential  
      Histidine (mg)
      (%RDI)
      613
      (88%)
      1273
      (182%)
      633
      (90%)
      Isoleucine (mg)
      (%RDI)
      961
      (69%)
      1992
      (142%)
      990
      (71%)
      Leucine (mg)
      (%RDI)
      1694
      (62%)
      3514
      (129%)
      1747
      (64%)
      Lysine (mg)
      (%RDI)
      1914
      (91%)
      3971
      (189%)
      1973
      (94%)
      Methionine (mg)
      (%RDI)
      617
      (85%)
      1280
      (176%)
      636
      (87%)
      Phenylalanine (mg)
      (%RDI)
      814
      (93%)
      1688
      (193%)
      840
      (96%)
      Threonine (mg)
      (%RDI)
      913
      (87%)
      1896
      (181%)
      942
      (90%)
      Tryptophan (mg)
      (%RDI)
      233
      (83%)
      485
      (173%)
      241
      (86%)
      Valine (mg)
      (%RDI)
      1074
      (59%)
      2227
      (122%)
      1107
      (61%)
      Conditional  
      Arginine (mg) 1247
      2587
      1285
      Cystine (mg)
      (%RDI)
      224
      (78%)
      464
      (162%)
      230
      (80%)
      Glycine (mg) 1001
      2076
      1031
      Proline (mg) 737
      1528
      760
      Tyrosine (mg)
      (%RDI)
      704
      (80%)
      1460
      (167%)
      726
      (83%)
      Non-Essential  
      Alanine (mg) 1261
      2615
      1300
      Aspartic acid (mg) 2135
      4429
      2201
      Betaine (mg) --
      --
      --
      Glutamic acid (mg) 3112
      6455
      3208
      Hydroxyproline (mg) --
      --
      --
      Serine (mg) 850
      1765
      876
      Data Source
      Cooked Pompano
      USDA Food Data Central Standard Release (Common)Omega-6 data was extrapolated from undifferentiated-Octadecadienoic Acid (18:2) acid.
      Wild Atlantic Salmon (Cooked)
      USDA Food Data Central Standard Release (Common)Omega-6 data was extrapolated from undifferentiated-Octadecadienoic Acid (18:2) acid.
      Cooked Halibut
      USDA Food Data Central Standard Release (Common)Omega-6 data was extrapolated from undifferentiated-Octadecadienoic Acid (18:2) acid.