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  6. Abalone vs. Pompano

Abalone vs. Pompano — In-Depth Nutrition Comparison

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A recap on 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
Infographic link

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
Abalone
6
:
4
Pompano
Pompano
Contains more Iron +467.2%
Contains more Magnesium +80.6%
Contains more Zinc +37.7%
Contains more Copper +192.3%
Contains more Manganese +180%
Contains more Selenium +10.7%
Contains more Calcium +16.2%
Contains more Phosphorus +57.1%
Contains more Potassium +123.9%
Contains less Sodium -87.1%
Equal in Selenium - 46.8
Abalone
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 12% 143% 40% 93% 26% 78% 26% 76% 10% 283%
Pompano
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 13% 26% 23% 147% 57% 10% 19% 27% 4% 256%
Contains more Iron +467.2%
Contains more Magnesium +80.6%
Contains more Zinc +37.7%
Contains more Copper +192.3%
Contains more Manganese +180%
Contains more Selenium +10.7%
Contains more Calcium +16.2%
Contains more Phosphorus +57.1%
Contains more Potassium +123.9%
Contains less Sodium -87.1%
Equal in Selenium - 46.8

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
Abalone
2
:
7
Pompano
Pompano
Contains more Vitamin C +∞%
Contains more Vitamin B5 +229.9%
Contains more Vitamin A +2300%
Contains more Vitamin B1 +209.1%
Contains more Vitamin B2 +15.4%
Contains more Vitamin B3 +100%
Contains more Vitamin B6 +53.3%
Contains more Folate +21.4%
Contains more Vitamin B12 +73.9%
Abalone
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 1% 0% 0% 6% 56% 30% 36% 173% 35% 11% 87% 0%
Pompano
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 8% 0% 0% 0% 171% 35% 72% 53% 54% 13% 150% 0%
Contains more Vitamin C +∞%
Contains more Vitamin B5 +229.9%
Contains more Vitamin A +2300%
Contains more Vitamin B1 +209.1%
Contains more Vitamin B2 +15.4%
Contains more Vitamin B3 +100%
Contains more Vitamin B6 +53.3%
Contains more Folate +21.4%
Contains more Vitamin B12 +73.9%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Abalone
Abalone
2
:
3
Pompano
Pompano
Contains more Carbs +∞%
Contains more Other +103.3%
Contains more Protein +20.7%
Contains more Fats +79.1%
Equal in Water - 62.97
Abalone
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
Pompano
24% 12% 63%
Protein: 23.69 g
Fats: 12.14 g
Carbs: 0 g
Water: 62.97 g
Other: 1.2 g
Contains more Carbs +∞%
Contains more Other +103.3%
Contains more Protein +20.7%
Contains more Fats +79.1%
Equal in Water - 62.97

Fat Type Comparison

Fat type breakdown side-by-side comparison
Abalone
Abalone
2
:
1
Pompano
Pompano
Contains less Saturated Fat -63.4%
Contains more Polyunsaturated fat +15%
Contains more Monounsaturated Fat +20.9%
Abalone
27% 45% 28%
Saturated Fat: 1.646 g
Monounsaturated Fat: 2.741 g
Polyunsaturated fat: 1.676 g
Pompano
49% 36% 16%
Saturated Fat: 4.499 g
Monounsaturated Fat: 3.315 g
Polyunsaturated fat: 1.458 g
Contains less Saturated Fat -63.4%
Contains more Polyunsaturated fat +15%
Contains more Monounsaturated Fat +20.9%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Abalone Pompano
Lower in Sodium ok
Lower in Cholesterol ok
Rich in vitamins ok
Lower in Saturated Fat ok
Lower in Glycemic Index ok
Rich in minerals ok
Lower in Sugar Equal
Lower in price Equal

All nutrients comparison - raw data values

Nutrient Abalone Pompano Opinion
Net carbs 11.05g 0g Abalone
Protein 19.63g 23.69g Pompano
Fats 6.78g 12.14g Pompano
Carbs 11.05g 0g Abalone
Calories 189kcal 211kcal Pompano
Calcium 37mg 43mg Pompano
Iron 3.8mg 0.67mg Abalone
Magnesium 56mg 31mg Abalone
Phosphorus 217mg 341mg Pompano
Potassium 284mg 636mg Pompano
Sodium 591mg 76mg Pompano
Zinc 0.95mg 0.69mg Abalone
Copper 0.228mg 0.078mg Abalone
Manganese 0.07mg 0.025mg Abalone
Selenium 51.8µg 46.8µg Abalone
Vitamin A 5IU 120IU Pompano
Vitamin A RAE 2µg 36µg Pompano
Vitamin C 1.8mg 0mg Abalone
Vitamin B1 0.22mg 0.68mg Pompano
Vitamin B2 0.13mg 0.15mg Pompano
Vitamin B3 1.9mg 3.8mg Pompano
Vitamin B5 2.87mg 0.87mg Abalone
Vitamin B6 0.15mg 0.23mg Pompano
Folate 14µg 17µg Pompano
Vitamin B12 0.69µg 1.2µg Pompano
Tryptophan 0.224mg 0.265mg Pompano
Threonine 0.838mg 1.038mg Pompano
Isoleucine 0.854mg 1.092mg Pompano
Leucine 1.386mg 1.925mg Pompano
Lysine 1.433mg 2.175mg Pompano
Methionine 0.441mg 0.701mg Pompano
Phenylalanine 0.715mg 0.925mg Pompano
Valine 0.86mg 1.22mg Pompano
Histidine 0.378mg 0.697mg Pompano
Cholesterol 94mg 64mg Pompano
Saturated Fat 1.646g 4.499g Abalone
Omega-3 - DHA 0.504g Pompano
Omega-3 - EPA 0.054g 0.224g Pompano
Omega-3 - DPA 0.046g 0.259g Pompano
Monounsaturated Fat 2.741g 3.315g Pompano
Polyunsaturated fat 1.676g 1.458g Abalone

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Abalone Pompano
Low Fats diet ok
Low Carbs diet ok
Low Calories diet ok
Low Glycemic Index diet ok

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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
36%
Abalone
46%
Pompano
Minerals Daily Need Coverage Score
78%
Abalone
58%
Pompano

Comparison summary

Which food contains less Sodium?
Pompano
Pompano contains less Sodium (difference - 515mg)
Which food is lower in Cholesterol?
Pompano
Pompano is lower in Cholesterol (difference - 30mg)
Which food is richer in vitamins?
Pompano
Pompano is relatively richer in vitamins
Which food is lower in Saturated Fat?
Abalone
Abalone is lower in Saturated Fat (difference - 2.853g)
Which food is lower in glycemic index?
Abalone
Abalone is lower in glycemic index (difference - 0)
Which food is richer in minerals?
Abalone
Abalone is relatively richer in minerals
Which food contains less Sugar?
?
The foods are relatively equal in Sugar ( g)
Which food is cheaper?
?
The foods are relatively equal in price ($)

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.