Crab meat vs. Pompano — In-Depth Nutrition Comparison

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What are the main differences between crab meat and pompano?

Crab meat is richer in vitamin B12, copper, and zinc, while pompano is higher in vitamin B1, vitamin B3, selenium, potassium, and vitamin B5.
Crab meat's daily need coverage for vitamin B12 is 429% higher.
Pompano has 15 times less copper than crab meat. Crab meat has 1.182mg of copper, while pompano has 0.078mg.
Pompano is lower in sodium.

We used Crustaceans, crab, alaska king, cooked, moist heat and Fish, pompano, florida, cooked, dry heat types in this comparison.

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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.

Crab meat

Pompano

Contains more MagnesiumMagnesium	+103.2%
Contains more CalciumCalcium	+37.2%
Contains more IronIron	+13.4%
Contains more CopperCopper	+1415.4%
Contains more ZincZinc	+1004.3%
Contains more ManganeseManganese	+60%

Contains more PotassiumPotassium	+142.7%
Contains more PhosphorusPhosphorus	+21.8%
Contains less SodiumSodium	-92.9%
Contains more SeleniumSelenium	+17%

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.

Crab meat

Pompano

Contains more Vitamin CVitamin C	+∞%
Contains more Vitamin B12Vitamin B12	+858.3%
Contains more FolateFolate	+200%

Contains more Vitamin AVitamin A	+300%
Contains more Vitamin B1Vitamin B1	+1183%
Contains more Vitamin B2Vitamin B2	+172.7%
Contains more Vitamin B3Vitamin B3	+183.6%
Contains more Vitamin B5Vitamin B5	+117.5%
Contains more Vitamin B6Vitamin B6	+27.8%

~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 B12	11.5µg	1.2µg	429%
Copper	1.182mg	0.078mg	123%
Zinc	7.62mg	0.69mg	63%
Vitamin B1	0.053mg	0.68mg	52%
Sodium	1072mg	76mg	43%
Saturated fat	0.133g	4.499g	20%
Fats	1.54g	12.14g	16%
Vitamin B3	1.34mg	3.8mg	15%
Selenium	40µg	46.8µg	12%
Potassium	262mg	636mg	11%
Protein	19.35g	23.69g	9%
Phosphorus	280mg	341mg	9%
Vitamin B5	0.4mg	0.87mg	9%
Folate	51µg	17µg	9%
Vitamin C	7.6mg	0mg	8%
Magnesium	63mg	31mg	8%
Monounsaturated fat	0.185g	3.315g	8%
Vitamin B2	0.055mg	0.15mg	7%
Calories	97kcal	211kcal	6%
Polyunsaturated fat	0.536g	1.458g	6%
Cholesterol	53mg	64mg	4%
Vitamin B6	0.18mg	0.23mg	4%
Vitamin A	9µg	36µg	3%
Calcium	59mg	43mg	2%
Iron	0.76mg	0.67mg	1%
Manganese	0.04mg	0.025mg	1%
Protein per 100 calories	20g	11g	N/A
Calories per 10 g protein	50kcal	89kcal	N/A
Weight per 100 calories	103g	47g	N/A
Unsaturated / Saturated Fat ratio	5.4	1.1	N/A
Tryptophan	0.269mg	0.265mg	0%
Threonine	0.783mg	1.038mg	0%
Isoleucine	0.938mg	1.092mg	0%
Leucine	1.536mg	1.925mg	0%
Lysine	1.684mg	2.175mg	0%
Methionine	0.545mg	0.701mg	0%
Phenylalanine	0.817mg	0.925mg	0%
Valine	0.91mg	1.22mg	0%
Histidine	0.393mg	0.697mg	0%
Omega-3 - EPA	0.295g	0.224g	N/A
Omega-3 - DHA	0.118g	0.504g	N/A
Omega-3 - DPA	0.031g	0.259g	N/A