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  6. Clam vs. Pompano

Clam vs. Pompano — In-Depth Nutrition Comparison

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How are Clam and Pompano different?

  • Clam has more Vitamin B12, Copper, Manganese, Selenium, Iron, Vitamin C, and Vitamin B2, however, Pompano is richer in Vitamin B1.
  • Clam covers your daily need of Vitamin B12 4070% more than Pompano.
  • Pompano contains less Sodium.

Mollusks, clam, mixed species, cooked, moist heat and Fish, pompano, florida, cooked, dry heat types were used in this article.

Infographic

Clam 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.
Clam
Clam
6
:
4
Pompano
Pompano
Contains more Calcium +114%
Contains more Iron +319.4%
Contains more Zinc +295.7%
Contains more Copper +782.1%
Contains more Manganese +3900%
Contains more Selenium +36.8%
Contains more Magnesium +72.2%
Contains less Sodium -93.7%
Equal in Phosphorus - 341
Equal in Potassium - 636
Clam
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 28% 106% 13% 145% 56% 157% 75% 230% 131% 350%
Pompano
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 13% 26% 23% 147% 57% 10% 19% 27% 4% 256%
Contains more Calcium +114%
Contains more Iron +319.4%
Contains more Zinc +295.7%
Contains more Copper +782.1%
Contains more Manganese +3900%
Contains more Selenium +36.8%
Contains more Magnesium +72.2%
Contains less Sodium -93.7%
Equal in Phosphorus - 341
Equal in Potassium - 636

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.
Clam
Clam
5
:
4
Pompano
Pompano
Contains more Vitamin A +375%
Contains more Vitamin C +∞%
Contains more Vitamin B2 +184%
Contains more Folate +70.6%
Contains more Vitamin B12 +8140.8%
Contains more Vitamin B1 +353.3%
Contains more Vitamin B3 +13.3%
Contains more Vitamin B5 +27.9%
Contains more Vitamin B6 +109.1%
Clam
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 35% 0% 0% 74% 38% 99% 63% 41% 26% 22% 12362% 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 A +375%
Contains more Vitamin C +∞%
Contains more Vitamin B2 +184%
Contains more Folate +70.6%
Contains more Vitamin B12 +8140.8%
Contains more Vitamin B1 +353.3%
Contains more Vitamin B3 +13.3%
Contains more Vitamin B5 +27.9%
Contains more Vitamin B6 +109.1%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Clam
Clam
4
:
1
Pompano
Pompano
Contains more Carbs +∞%
Contains more Other +210.8%
Contains more Fats +522.6%
Equal in Protein - 23.69
Equal in Water - 62.97
Clam
26% 2% 5% 64% 4%
Protein: 25.55 g
Fats: 1.95 g
Carbs: 5.13 g
Water: 63.64 g
Other: 3.73 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 +210.8%
Contains more Fats +522.6%
Equal in Protein - 23.69
Equal in Water - 62.97

Fat Type Comparison

Fat type breakdown side-by-side comparison
Clam
Clam
1
:
2
Pompano
Pompano
Contains less Saturated Fat -95.8%
Contains more Monounsaturated Fat +1827.3%
Contains more Polyunsaturated fat +164.1%
Clam
21% 19% 61%
Saturated Fat: 0.188 g
Monounsaturated Fat: 0.172 g
Polyunsaturated fat: 0.552 g
Pompano
49% 36% 16%
Saturated Fat: 4.499 g
Monounsaturated Fat: 3.315 g
Polyunsaturated fat: 1.458 g
Contains less Saturated Fat -95.8%
Contains more Monounsaturated Fat +1827.3%
Contains more Polyunsaturated fat +164.1%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Clam Pompano Opinion
Net carbs 5.13g 0g Clam
Protein 25.55g 23.69g Clam
Fats 1.95g 12.14g Pompano
Carbs 5.13g 0g Clam
Calories 148kcal 211kcal Pompano
Calcium 92mg 43mg Clam
Iron 2.81mg 0.67mg Clam
Magnesium 18mg 31mg Pompano
Phosphorus 338mg 341mg Pompano
Potassium 628mg 636mg Pompano
Sodium 1202mg 76mg Pompano
Zinc 2.73mg 0.69mg Clam
Copper 0.688mg 0.078mg Clam
Manganese 1mg 0.025mg Clam
Selenium 64µg 46.8µg Clam
Vitamin A 570IU 120IU Clam
Vitamin A RAE 171µg 36µg Clam
Vitamin C 22.1mg 0mg Clam
Vitamin B1 0.15mg 0.68mg Pompano
Vitamin B2 0.426mg 0.15mg Clam
Vitamin B3 3.354mg 3.8mg Pompano
Vitamin B5 0.68mg 0.87mg Pompano
Vitamin B6 0.11mg 0.23mg Pompano
Folate 29µg 17µg Clam
Vitamin B12 98.89µg 1.2µg Clam
Tryptophan 0.286mg 0.265mg Clam
Threonine 1.099mg 1.038mg Clam
Isoleucine 1.112mg 1.092mg Clam
Leucine 1.798mg 1.925mg Pompano
Lysine 1.909mg 2.175mg Pompano
Methionine 0.576mg 0.701mg Pompano
Phenylalanine 0.915mg 0.925mg Pompano
Valine 1.116mg 1.22mg Pompano
Histidine 0.49mg 0.697mg Pompano
Cholesterol 67mg 64mg Pompano
Saturated Fat 0.188g 4.499g Clam
Omega-3 - DHA 0.146g 0.504g Pompano
Omega-3 - EPA 0.138g 0.224g Pompano
Omega-3 - DPA 0.104g 0.259g Pompano
Monounsaturated Fat 0.172g 3.315g Pompano
Polyunsaturated fat 0.552g 1.458g Pompano

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Clam 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
1063%
Clam
46%
Pompano
Minerals Daily Need Coverage Score
129%
Clam
58%
Pompano

Comparison summary

Which food contains less Sodium?
Pompano
Pompano contains less Sodium (difference - 1126mg)
Which food is lower in Cholesterol?
Pompano
Pompano is lower in Cholesterol (difference - 3mg)
Which food is lower in glycemic index?
Pompano
Pompano is lower in glycemic index (difference - 27)
Which food is lower in Saturated Fat?
Clam
Clam is lower in Saturated Fat (difference - 4.311g)
Which food is richer in minerals?
Clam
Clam 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 ($)
Which food is richer in vitamins?
?
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.

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. Clam - https://fdc.nal.usda.gov/fdc-app.html#/food-details/171975/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.