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Abalone vs. Pompano — In-Depth Nutrition Comparison

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A recap on the differences between abalone and pompano

  • Abalone is higher in vitamin B5, iron, and copper, yet pompano is higher in vitamin B1, vitamin B12, phosphorus, vitamin B3, and potassium.
  • Abalone covers your daily vitamin B5 needs 40% more than pompano.
  • Abalone contains 8 times more sodium than pompano. While abalone contains 591mg of sodium, pompano contains only 76mg.

Food varieties used in this article are Mollusks, abalone, mixed species, cooked, fried and Fish, pompano, florida, cooked, dry heat.

Infographic

Abalone vs Pompano 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.
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 40% 11% 25% 143% 76% 26% 93% 77% 9.1% 283%
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 22% 13% 56% 25% 26% 19% 146% 9.9% 3.3% 255%
Contains more MagnesiumMagnesium +80.6%
Contains more IronIron +467.2%
Contains more CopperCopper +192.3%
Contains more ZincZinc +37.7%
Contains more ManganeseManganese +180%
Contains more CalciumCalcium +16.2%
Contains more PotassiumPotassium +123.9%
Contains more PhosphorusPhosphorus +57.1%
Contains less SodiumSodium -87.1%
~equal in Selenium ~46.8µg

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.
Vitamin C Vit. C Vitamin A Vit. A Vitamin E Vit. E Vitamin D Vit. D Vitamin B1 Vit. B1 Vitamin B2 Vit. B2 Vitamin B3 Vit. B3 Vitamin B5 Vit. B5 Vitamin B6 Vit. B6 Vitamin B12 Vit. B12 Vitamin K Vit. K Folate Folate Choline Choline 6% 0.67% 0% 0% 55% 30% 36% 172% 35% 86% 0% 11% 0%
Vitamin C Vit. C Vitamin A Vit. A Vitamin E Vit. E Vitamin D Vit. D Vitamin B1 Vit. B1 Vitamin B2 Vit. B2 Vitamin B3 Vit. B3 Vitamin B5 Vit. B5 Vitamin B6 Vit. B6 Vitamin B12 Vit. B12 Vitamin K Vit. K Folate Folate Choline Choline 0% 12% 0% 0% 170% 35% 71% 52% 53% 150% 0% 13% 0%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin B5Vitamin B5 +229.9%
Contains more Vitamin AVitamin A +1700%
Contains more Vitamin B1Vitamin B1 +209.1%
Contains more Vitamin B2Vitamin B2 +15.4%
Contains more Vitamin B3Vitamin B3 +100%
Contains more Vitamin B6Vitamin B6 +53.3%
Contains more Vitamin B12Vitamin B12 +73.9%
Contains more FolateFolate +21.4%
~equal in Vitamin E ~mg
~equal in Vitamin D ~µg
~equal in Vitamin K ~µg
~equal in Choline ~mg

All nutrients comparison - raw data values

Nutrient Abalone Pompano DV% diff.
Vitamin B5 2.87mg 0.87mg 40%
Iron 3.8mg 0.67mg 39%
Vitamin B1 0.22mg 0.68mg 38%
Sodium 591mg 76mg 22%
Vitamin B12 0.69µg 1.2µg 21%
Phosphorus 217mg 341mg 18%
Copper 0.228mg 0.078mg 17%
Saturated fat 1.646g 4.499g 13%
Vitamin B3 1.9mg 3.8mg 12%
Potassium 284mg 636mg 10%
Cholesterol 94mg 64mg 10%
Selenium 51.8µg 46.8µg 9%
Protein 19.63g 23.69g 8%
Fats 6.78g 12.14g 8%
Magnesium 56mg 31mg 6%
Vitamin B6 0.15mg 0.23mg 6%
Carbs 11.05g 0g 4%
Vitamin A 2µg 36µg 4%
Manganese 0.07mg 0.025mg 2%
Vitamin C 1.8mg 0mg 2%
Vitamin B2 0.13mg 0.15mg 2%
Zinc 0.95mg 0.69mg 2%
Monounsaturated fat 2.741g 3.315g 1%
Polyunsaturated fat 1.676g 1.458g 1%
Calories 189kcal 211kcal 1%
Folate 14µg 17µg 1%
Calcium 37mg 43mg 1%
Net carbs 11.05g 0g N/A
Tryptophan 0.224mg 0.265mg 0%
Threonine 0.838mg 1.038mg 0%
Isoleucine 0.854mg 1.092mg 0%
Leucine 1.386mg 1.925mg 0%
Lysine 1.433mg 2.175mg 0%
Methionine 0.441mg 0.701mg 0%
Phenylalanine 0.715mg 0.925mg 0%
Valine 0.86mg 1.22mg 0%
Histidine 0.378mg 0.697mg 0%
Omega-3 - EPA 0.054g 0.224g N/A
Omega-3 - DHA 0.504g N/A
Omega-3 - DPA 0.046g 0.259g N/A

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
20% 7% 11% 60% 2%
Protein: 19.63 g
Fats: 6.78 g
Carbs: 11.05 g
Water: 60.1 g
Other: 2.44 g
24% 12% 63%
Protein: 23.69 g
Fats: 12.14 g
Carbs: 0 g
Water: 62.97 g
Other: 1.2 g
Contains more CarbsCarbs +∞%
Contains more OtherOther +103.3%
Contains more ProteinProtein +20.7%
Contains more FatsFats +79.1%
~equal in Water ~62.97g

Fat Type Comparison

Fat type breakdown side-by-side comparison
27% 45% 28%
Saturated fat: Sat. Fat 1.646 g
Monounsaturated fat: Mono. Fat 2.741 g
Polyunsaturated fat: Poly. Fat 1.676 g
49% 36% 16%
Saturated fat: Sat. Fat 4.499 g
Monounsaturated fat: Mono. Fat 3.315 g
Polyunsaturated fat: Poly. Fat 1.458 g
Contains less Sat. FatSaturated fat -63.4%
Contains more Poly. FatPolyunsaturated fat +15%
Contains more Mono. FatMonounsaturated fat +20.9%

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References

All the values for which the sources are not specified explicitly are taken from FDA’s Food Central. The exact link to the food presented on this page can be found below.

  1. Abalone - https://fdc.nal.usda.gov/fdc-app.html#/food-details/174213/nutrients
  2. Pompano - https://fdc.nal.usda.gov/fdc-app.html#/food-details/173683/nutrients

All the Daily Values are presented for males aged 31-50, for 2000-calorie diets.

Data provided by FoodStruct.com should be considered and used as information only. Please consult your physician before beginning any diet.