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  6. Crab vs. Pompano

Crab vs. Pompano — In-Depth Nutrition Comparison

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Significant differences between Crab and Pompano

  • Crab has more Vitamin B12, Copper, Zinc, and Folate, however, Pompano is richer in Vitamin B1, Phosphorus, and Potassium.
  • Crab covers your daily Vitamin B12 needs 89% more than Pompano.
  • Pompano has 10 times less Copper than Crab. Crab has 0.814mg of Copper, while Pompano has 0.078mg.
  • Pompano contains less Sodium.

Specific food types used in this comparison are Crustaceans, crab, blue, canned and Fish, pompano, florida, cooked, dry heat.

Infographic

Crab 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.
Crab
Crab
5
:
5
Pompano
Pompano
Contains more Calcium +111.6%
Contains more Magnesium +16.1%
Contains more Zinc +452.2%
Contains more Copper +943.6%
Contains more Manganese +196%
Contains more Iron +34%
Contains more Phosphorus +45.7%
Contains more Potassium +145.6%
Contains less Sodium -86.5%
Equal in Selenium - 46.8
Crab
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 28% 19% 26% 101% 23% 74% 104% 272% 10% 234%
Pompano
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 13% 26% 23% 147% 57% 10% 19% 27% 4% 256%
Contains more Calcium +111.6%
Contains more Magnesium +16.1%
Contains more Zinc +452.2%
Contains more Copper +943.6%
Contains more Manganese +196%
Contains more Iron +34%
Contains more Phosphorus +45.7%
Contains more Potassium +145.6%
Contains less Sodium -86.5%
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.
Crab
Crab
7
:
5
Pompano
Pompano
Contains more Vitamin C +∞%
Contains more Vitamin B5 +14.6%
Contains more Folate +200%
Contains more Vitamin B12 +177.5%
Contains more Vitamin A +5900%
Contains more Vitamin B1 +2856.5%
Contains more Vitamin B2 +61.3%
Contains more Vitamin B3 +38.3%
Contains more Vitamin B6 +47.4%
Crab
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 1% 37% 0% 11% 6% 22% 52% 60% 36% 39% 417% 1%
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 +14.6%
Contains more Folate +200%
Contains more Vitamin B12 +177.5%
Contains more Vitamin A +5900%
Contains more Vitamin B1 +2856.5%
Contains more Vitamin B2 +61.3%
Contains more Vitamin B3 +38.3%
Contains more Vitamin B6 +47.4%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Crab
Crab
2
:
2
Pompano
Pompano
Contains more Water +26.6%
Contains more Other +40.8%
Contains more Protein +32.5%
Contains more Fats +1540.5%
Crab
18% 80% 2%
Protein: 17.88 g
Fats: 0.74 g
Carbs: 0 g
Water: 79.69 g
Other: 1.69 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 Water +26.6%
Contains more Other +40.8%
Contains more Protein +32.5%
Contains more Fats +1540.5%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Crab
Crab
1
:
2
Pompano
Pompano
Contains less Saturated Fat -95.5%
Contains more Monounsaturated Fat +2469.8%
Contains more Polyunsaturated fat +465.1%
Crab
34% 22% 44%
Saturated Fat: 0.201 g
Monounsaturated Fat: 0.129 g
Polyunsaturated fat: 0.258 g
Pompano
49% 36% 16%
Saturated Fat: 4.499 g
Monounsaturated Fat: 3.315 g
Polyunsaturated fat: 1.458 g
Contains less Saturated Fat -95.5%
Contains more Monounsaturated Fat +2469.8%
Contains more Polyunsaturated fat +465.1%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Crab Pompano Opinion
Protein 17.88g 23.69g Pompano
Fats 0.74g 12.14g Pompano
Calories 83kcal 211kcal Pompano
Calcium 91mg 43mg Crab
Iron 0.5mg 0.67mg Pompano
Magnesium 36mg 31mg Crab
Phosphorus 234mg 341mg Pompano
Potassium 259mg 636mg Pompano
Sodium 563mg 76mg Pompano
Zinc 3.81mg 0.69mg Crab
Copper 0.814mg 0.078mg Crab
Manganese 0.074mg 0.025mg Crab
Selenium 42.9µg 46.8µg Pompano
Vitamin A 2IU 120IU Pompano
Vitamin A RAE 1µg 36µg Pompano
Vitamin E 1.84mg Crab
Vitamin C 3.3mg 0mg Crab
Vitamin B1 0.023mg 0.68mg Pompano
Vitamin B2 0.093mg 0.15mg Pompano
Vitamin B3 2.747mg 3.8mg Pompano
Vitamin B5 0.997mg 0.87mg Crab
Vitamin B6 0.156mg 0.23mg Pompano
Folate 51µg 17µg Crab
Vitamin B12 3.33µg 1.2µg Crab
Vitamin K 0.3µg Crab
Tryptophan 0.226mg 0.265mg Pompano
Threonine 0.727mg 1.038mg Pompano
Isoleucine 0.776mg 1.092mg Pompano
Leucine 1.307mg 1.925mg Pompano
Lysine 1.386mg 2.175mg Pompano
Methionine 0.452mg 0.701mg Pompano
Phenylalanine 0.708mg 0.925mg Pompano
Valine 0.806mg 1.22mg Pompano
Histidine 0.393mg 0.697mg Pompano
Cholesterol 97mg 64mg Pompano
Trans Fat 0.014g Pompano
Saturated Fat 0.201g 4.499g Crab
Omega-3 - DHA 0.067g 0.504g Pompano
Omega-3 - EPA 0.101g 0.224g Pompano
Omega-3 - DPA 0.009g 0.259g Pompano
Monounsaturated Fat 0.129g 3.315g Pompano
Polyunsaturated fat 0.258g 1.458g Pompano
Omega-6 - Eicosadienoic acid 0.005g Crab

Which food is preferable for your diet?

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

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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
56%
Crab
46%
Pompano
Minerals Daily Need Coverage Score
89%
Crab
58%
Pompano

Comparison summary

Which food is lower in Sugar?
Pompano
Pompano is lower in Sugar (difference - 0g)
Which food contains less Sodium?
Pompano
Pompano contains less Sodium (difference - 487mg)
Which food is lower in Cholesterol?
Pompano
Pompano is lower in Cholesterol (difference - 33mg)
Which food is cheaper?
Pompano
Pompano is cheaper (difference - $12)
Which food is lower in Saturated Fat?
Crab
Crab is lower in Saturated Fat (difference - 4.298g)
Which food is lower in glycemic index?
?
The foods have equal glycemic indexes (0)
Which food is richer in minerals?
?
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.
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. Crab - https://fdc.nal.usda.gov/fdc-app.html#/food-details/171966/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.