Pompano vs. Mussels — In-Depth Nutrition Comparison
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The main differences between Pompano and Mussels
- Pompano is richer in Vitamin B1, yet Mussels is richer in Vitamin B12, Manganese, Selenium, Iron, Vitamin B2, Zinc, Vitamin C, and Folate.
- Daily need coverage for Vitamin B12 from Mussels is 950% higher.
- Pompano contains 5 times more Saturated Fat than Mussels. Pompano contains 4.499g of Saturated Fat, while Mussels contains 0.85g.
Food types used in this article are Fish, pompano, florida, cooked, dry heat and Mollusks, mussel, blue, cooked, moist heat.
Infographic
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Mineral Comparison
Mineral comparison score is based on the number of minerals by which one or the other food is richer. The "coverage" charts below show how much of the daily needs can be covered by 300 grams of the food.
Contains
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Calcium
+30.3%
Contains
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Phosphorus
+19.6%
Contains
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Potassium
+137.3%
Contains
less
Sodium
-79.4%
Contains
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Iron
+903%
Contains
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Magnesium
+19.4%
Contains
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Zinc
+287%
Contains
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Copper
+91%
Contains
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Manganese
+27100%
Contains
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Selenium
+91.5%
Contains
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Calcium
+30.3%
Contains
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Phosphorus
+19.6%
Contains
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Potassium
+137.3%
Contains
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Sodium
-79.4%
Contains
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Iron
+903%
Contains
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Magnesium
+19.4%
Contains
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Zinc
+287%
Contains
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Copper
+91%
Contains
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Manganese
+27100%
Contains
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Selenium
+91.5%
Vitamin Comparison
Vitamin comparison score is based on the number of vitamins by which one or the other food is richer. The "coverage" charts below show how much of the daily needs can be covered by 300 grams of the food.
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Contains
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Vitamin B1
+126.7%
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Vitamin B3
+26.7%
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Vitamin B6
+130%
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Vitamin A
+153.3%
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Vitamin C
+∞%
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Vitamin B2
+180%
Contains
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Folate
+347.1%
Contains
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Vitamin B12
+1900%
Equal in Vitamin B5 - 0.95
Contains
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Vitamin B1
+126.7%
Contains
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Vitamin B3
+26.7%
Contains
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Vitamin B6
+130%
Contains
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Vitamin A
+153.3%
Contains
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Vitamin C
+∞%
Contains
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Vitamin B2
+180%
Contains
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Folate
+347.1%
Contains
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Vitamin B12
+1900%
Equal in Vitamin B5 - 0.95
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
Contains
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Fats
+171%
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Carbs
+∞%
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Other
+165%
Equal in Protein - 23.8
Equal in Water - 61.15
Contains
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Fats
+171%
Contains
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Carbs
+∞%
Contains
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Other
+165%
Equal in Protein - 23.8
Equal in Water - 61.15
Fat Type Comparison
Fat type breakdown side-by-side comparison
Contains
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Monounsaturated Fat
+226.9%
Contains
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Polyunsaturated fat
+20.3%
Contains
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Saturated Fat
-81.1%
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Monounsaturated Fat
+226.9%
Contains
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Polyunsaturated fat
+20.3%
Contains
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Saturated Fat
-81.1%
Comparison summary table
Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
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| Lower in Sodium |
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| Lower in Glycemic Index |
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| Lower in price |
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| Lower in Cholesterol |
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| Lower in Saturated Fat |
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| Rich in minerals |
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| Lower in Sugar | Equal | ||
| Rich in vitamins | Equal | ||
All nutrients comparison - raw data values
| Nutrient | |
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Opinion |
| Net carbs | 0g | 7.39g |
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| Protein | 23.69g | 23.8g |
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| Fats | 12.14g | 4.48g |
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| Carbs | 0g | 7.39g |
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| Calories | 211kcal | 172kcal |
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| Calcium | 43mg | 33mg |
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| Iron | 0.67mg | 6.72mg |
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| Magnesium | 31mg | 37mg |
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| Phosphorus | 341mg | 285mg |
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| Potassium | 636mg | 268mg |
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| Sodium | 76mg | 369mg |
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| Zinc | 0.69mg | 2.67mg |
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| Copper | 0.078mg | 0.149mg |
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| Manganese | 0.025mg | 6.8mg |
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| Selenium | 46.8µg | 89.6µg |
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| Vitamin A | 120IU | 304IU |
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| Vitamin A RAE | 36µg | 91µg |
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| Vitamin C | 0mg | 13.6mg |
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| Vitamin B1 | 0.68mg | 0.3mg |
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| Vitamin B2 | 0.15mg | 0.42mg |
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| Vitamin B3 | 3.8mg | 3mg |
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| Vitamin B5 | 0.87mg | 0.95mg |
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| Vitamin B6 | 0.23mg | 0.1mg |
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| Folate | 17µg | 76µg |
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| Vitamin B12 | 1.2µg | 24µg |
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| Tryptophan | 0.265mg | 0.267mg |
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| Threonine | 1.038mg | 1.025mg |
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| Isoleucine | 1.092mg | 1.036mg |
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| Leucine | 1.925mg | 1.676mg |
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| Lysine | 2.175mg | 1.779mg |
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| Methionine | 0.701mg | 0.537mg |
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| Phenylalanine | 0.925mg | 0.853mg |
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| Valine | 1.22mg | 1.04mg |
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| Histidine | 0.697mg | 0.457mg |
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| Cholesterol | 64mg | 56mg |
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| Saturated Fat | 4.499g | 0.85g |
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| Omega-3 - DHA | 0.504g | 0.506g |
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| Omega-3 - EPA | 0.224g | 0.276g |
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| Omega-3 - DPA | 0.259g | 0.044g |
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| Monounsaturated Fat | 3.315g | 1.014g |
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| Polyunsaturated fat | 1.458g | 1.212g |
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Which food is preferable for your diet?
is better in case of low diet
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| Low Fats diet |
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| Low Carbs diet |
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| Low Calories diet |
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| Low Glycemic Index diet |
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Vitamins & Minerals Daily Need Coverage Score
The summary scores indicate the extent to which this food can fulfill your daily vitamin and mineral requirements if you consume 3 servings, consisting of 100 grams of each (an approximation of 3 serving sizes).
Vitamins Daily Need Coverage Score
46%
286%
Minerals Daily Need Coverage Score
58%
198%
Comparison summary
Which food contains less Sodium?
Pompano contains less Sodium (difference - 293mg)
Which food is lower in glycemic index?
Pompano is lower in glycemic index (difference - 50)
Which food is cheaper?
Pompano is cheaper (difference - $7)
Which food is lower in Cholesterol?
Mussels is lower in Cholesterol (difference - 8mg)
Which food is lower in Saturated Fat?
Mussels is lower in Saturated Fat (difference - 3.649g)
Which food is richer in minerals?
Mussels is relatively richer in minerals
Which food contains less Sugar?
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The foods are relatively equal in Sugar ( g)
Which food is richer in vitamins?
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It cannot be stated which food is richer in vitamins. See the charts below for detailed information. See the charts below for detailed information. See the charts below for detailed information.