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  6. Cockles vs. Pompano

Cockles vs. Pompano — In-Depth Nutrition Comparison

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What are the differences between Cockles and Pompano?

  • Cockles are higher in Iron, however, Pompano is richer in Vitamin B1.
  • Cockles' daily need coverage for Iron is 194% more.

We used Cockles, raw (Alaska Native) and Fish, pompano, florida, cooked, dry heat types in this article.

Infographic

Cockles 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.
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 0% 9% 0% 608% 0% 0% 0% 0% 0% 0%
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 IronIron +2317.9%
Contains less SodiumSodium -100%
Contains more CalciumCalcium +43.3%

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 0% 0% 0% 0% 2.5% 46% 60% 0% 0% 0% 0% 0% 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% 7.2% 0% 0% 170% 35% 71% 52% 53% 150% 0% 13% 0%
Contains more Vitamin B2Vitamin B2 +33.3%
Contains more Vitamin B1Vitamin B1 +6700%
Contains more Vitamin B3Vitamin B3 +18.8%
~equal in Vitamin C ~0mg
~equal in Vitamin E ~mg
~equal in Vitamin D ~µg
~equal in Vitamin K ~µg
~equal in Choline ~mg

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
14% 5% 79% 2%
Protein: 13.5 g
Fats: 0.7 g
Carbs: 4.7 g
Water: 78.8 g
Other: 2.3 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 WaterWater +25.1%
Contains more OtherOther +91.7%
Contains more ProteinProtein +75.5%
Contains more FatsFats +1634.3%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Cockles Pompano Opinion
Calories 79kcal 211kcal Pompano
Protein 13.5g 23.69g Pompano
Fats 0.7g 12.14g Pompano
Net carbs 4.7g 0g Cockles
Carbs 4.7g 0g Cockles
Cholesterol 64mg Cockles
Magnesium 31mg Pompano
Calcium 30mg 43mg Pompano
Potassium 636mg Pompano
Iron 16.2mg 0.67mg Cockles
Copper 0.078mg Pompano
Zinc 0.69mg Pompano
Phosphorus 341mg Pompano
Sodium 76mg Cockles
Vitamin A 120IU Pompano
Vitamin A 36µg Pompano
Manganese 0.025mg Pompano
Selenium 46.8µg Pompano
Vitamin B1 0.01mg 0.68mg Pompano
Vitamin B2 0.2mg 0.15mg Cockles
Vitamin B3 3.2mg 3.8mg Pompano
Vitamin B5 0.87mg Pompano
Vitamin B6 0.23mg Pompano
Vitamin B12 1.2µg Pompano
Folate 17µg Pompano
Saturated Fat 4.499g Cockles
Monounsaturated Fat 3.315g Pompano
Polyunsaturated fat 1.458g Pompano
Tryptophan 0.265mg Pompano
Threonine 1.038mg Pompano
Isoleucine 1.092mg Pompano
Leucine 1.925mg Pompano
Lysine 2.175mg Pompano
Methionine 0.701mg Pompano
Phenylalanine 0.925mg Pompano
Valine 1.22mg Pompano
Histidine 0.697mg Pompano
Omega-3 - EPA 0.224g Pompano
Omega-3 - DHA 0.504g Pompano
Omega-3 - DPA 0.259g Pompano

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Cockles Pompano
Low Calories diet ok
Low Fats diet ok
Low Carbs 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
8%
Cockles
42%
Pompano
Minerals Daily Need Coverage Score
62%
Cockles
58%
Pompano

Comparison summary

Which food is richer in minerals?
Pompano
Pompano is relatively richer in minerals
Which food is richer in vitamins?
Pompano
Pompano is relatively richer in vitamins
Which food is lower in Cholesterol?
Cockles
Cockles is lower in Cholesterol (difference - 64mg)
Which food contains less Sodium?
Cockles
Cockles contains less Sodium (difference - 76mg)
Which food is lower in Saturated Fat?
Cockles
Cockles is lower in Saturated Fat (difference - 4.499g)
Which food is lower in glycemic index?
Cockles
Cockles is lower in glycemic index (difference - 0)
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. Cockles - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169803/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.