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  6. Cuttlefish vs. Pompano

Cuttlefish vs. Pompano — In-Depth Nutrition Comparison

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Important differences between cuttlefish and pompano

  • Cuttlefish has more vitamin B12, iron, vitamin B2, copper, and zinc; however, pompano has more vitamin B1 and vitamin B3.
  • Cuttlefish's daily need coverage for vitamin B12 is 75% more.
  • Cuttlefish has 9 times more iron than pompano. Cuttlefish has 6.02mg of iron, while pompano has 0.67mg.
  • Pompano is lower in sodium.

The food varieties used in the comparison are Mollusks, cuttlefish, mixed species, raw and Fish, pompano, florida, cooked, dry heat.

Infographic

Cuttlefish vs Pompano infographic
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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.
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 21% 27% 31% 226% 196% 47% 166% 49% 14% 244%
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 CalciumCalcium +109.3%
Contains more IronIron +798.5%
Contains more CopperCopper +652.6%
Contains more ZincZinc +150.7%
Contains more PhosphorusPhosphorus +13.5%
Contains more ManganeseManganese +340%
Contains more PotassiumPotassium +79.7%
Contains less SodiumSodium -79.6%
~equal in Magnesium ~31mg
~equal in Selenium ~46.8µg

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 18% 38% 0% 0% 2.3% 210% 23% 30% 35% 375% 0% 12% 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% 12% 0% 0% 170% 35% 71% 52% 53% 150% 0% 13% 0%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +213.9%
Contains more Vitamin B2Vitamin B2 +506.7%
Contains more Vitamin B12Vitamin B12 +150%
Contains more Vitamin B1Vitamin B1 +7455.6%
Contains more Vitamin B3Vitamin B3 +212.5%
Contains more Vitamin B5Vitamin B5 +74%
Contains more Vitamin B6Vitamin B6 +53.3%
~equal in Vitamin E ~mg
~equal in Vitamin D ~µg
~equal in Vitamin K ~µg
~equal in Folate ~17µg
~equal in Choline ~mg

All nutrients comparison - raw data values

Nutrient Cuttlefish Pompano DV% diff.
Vitamin B12 3µg 1.2µg 75%
Iron 6.02mg 0.67mg 67%
Vitamin B2 0.91mg 0.15mg 58%
Copper 0.587mg 0.078mg 57%
Vitamin B1 0.009mg 0.68mg 56%
Saturated fat 0.118g 4.499g 20%
Fats 0.7g 12.14g 18%
Vitamin B3 1.216mg 3.8mg 16%
Cholesterol 112mg 64mg 16%
Protein 16.24g 23.69g 15%
Sodium 372mg 76mg 13%
Polyunsaturated fat 0.134g 1.458g 9%
Zinc 1.73mg 0.69mg 9%
Vitamin A 113µg 36µg 9%
Potassium 354mg 636mg 8%
Monounsaturated fat 0.081g 3.315g 8%
Vitamin B5 0.5mg 0.87mg 7%
Calories 79kcal 211kcal 7%
Phosphorus 387mg 341mg 7%
Vitamin B6 0.15mg 0.23mg 6%
Vitamin C 5.3mg 0mg 6%
Calcium 90mg 43mg 5%
Selenium 44.8µg 46.8µg 4%
Manganese 0.11mg 0.025mg 4%
Carbs 0.82g 0g 0%
Net carbs 0.82g 0g N/A
Magnesium 30mg 31mg 0%
Folate 16µg 17µg 0%
Tryptophan 0.182mg 0.265mg 0%
Threonine 0.699mg 1.038mg 0%
Isoleucine 0.707mg 1.092mg 0%
Leucine 1.143mg 1.925mg 0%
Lysine 1.213mg 2.175mg 0%
Methionine 0.366mg 0.701mg 0%
Phenylalanine 0.582mg 0.925mg 0%
Valine 0.709mg 1.22mg 0%
Histidine 0.312mg 0.697mg 0%
Omega-3 - EPA 0.039g 0.224g N/A
Omega-3 - DHA 0.066g 0.504g N/A
Omega-3 - DPA 0.006g 0.259g N/A

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
16% 81% 2%
Protein: 16.24 g
Fats: 0.7 g
Carbs: 0.82 g
Water: 80.56 g
Other: 1.68 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 +27.9%
Contains more OtherOther +40%
Contains more ProteinProtein +45.9%
Contains more FatsFats +1634.3%

Fat Type Comparison

Fat type breakdown side-by-side comparison
35% 24% 40%
Saturated fat: Sat. Fat 0.118 g
Monounsaturated fat: Mono. Fat 0.081 g
Polyunsaturated fat: Poly. Fat 0.134 g
49% 36% 16%
Saturated fat: Sat. Fat 4.499 g
Monounsaturated fat: Mono. Fat 3.315 g
Polyunsaturated fat: Poly. Fat 1.458 g
Contains less Sat. FatSaturated fat -97.4%
Contains more Mono. FatMonounsaturated fat +3992.6%
Contains more Poly. FatPolyunsaturated fat +988.1%

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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. Cuttlefish - https://fdc.nal.usda.gov/fdc-app.html#/food-details/174215/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.