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.

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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.

Abalone

Pompano

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.

Abalone

Pompano

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 D ~µg

~equal in Vitamin E ~mg

~equal in Vitamin K ~µg

All nutrients comparison - raw data values

Nutrient			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%
Cholesterol	94mg	64mg	10%
Potassium	284mg	636mg	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%
Vitamin C	1.8mg	0mg	2%
Zinc	0.95mg	0.69mg	2%
Manganese	0.07mg	0.025mg	2%
Vitamin B2	0.13mg	0.15mg	2%
Calories	189kcal	211kcal	1%
Calcium	37mg	43mg	1%
Folate	14µg	17µg	1%
Monounsaturated fat	2.741g	3.315g	1%
Polyunsaturated fat	1.676g	1.458g	1%
Protein per 100 calories	10g	11g	N/A
Calories per 10 g protein	96kcal	89kcal	N/A
Weight per 100 calories	53g	47g	N/A
Unsaturated / Saturated Fat ratio	2.7	1.1	N/A
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