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  6. Oysters vs. Pompano

Oysters vs. Pompano — In-Depth Nutrition Comparison

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How are Oysters and Pompano different?

  • Oysters has more Zinc, Vitamin B12, Copper, Iron, and Manganese, however, Pompano is richer in Vitamin B1, Phosphorus, Potassium, and Selenium.
  • Oysters covers your daily need of Zinc 708% more than Pompano.
  • Oysters has 73 times more Copper than Pompano. Oysters has 5.707mg of Copper, while Pompano has 0.078mg.
  • Oysters contains less Saturated Fat.

Mollusks, oyster, eastern, wild, cooked, moist heat and Fish, pompano, florida, cooked, dry heat types were used in this article.

Infographic

Oysters 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.
Oysters
Oysters
6
:
4
Pompano
Pompano
Contains more Calcium +169.8%
Contains more Iron +1274.6%
Contains more Magnesium +12.9%
Contains more Zinc +11291.3%
Contains more Copper +7216.7%
Contains more Manganese +2264%
Contains more Phosphorus +75.8%
Contains more Potassium +357.6%
Contains less Sodium -54.2%
Contains more Selenium +18.5%
Oysters
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 35% 346% 25% 84% 13% 22% 2144% 1903% 78% 216%
Pompano
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 13% 26% 23% 147% 57% 10% 19% 27% 4% 256%
Contains more Calcium +169.8%
Contains more Iron +1274.6%
Contains more Magnesium +12.9%
Contains more Zinc +11291.3%
Contains more Copper +7216.7%
Contains more Manganese +2264%
Contains more Phosphorus +75.8%
Contains more Potassium +357.6%
Contains less Sodium -54.2%
Contains more Selenium +18.5%

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.
Oysters
Oysters
5
:
6
Pompano
Pompano
Contains more Vitamin B2 +20%
Contains more Vitamin B12 +1358.3%
Contains more Vitamin A +36.4%
Contains more Vitamin B1 +1788.9%
Contains more Vitamin B3 +105.4%
Contains more Vitamin B5 +94.6%
Contains more Vitamin B6 +277%
Contains more Folate +21.4%
Oysters
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 6% 34% 0% 0% 9% 42% 35% 27% 15% 11% 2188% 5%
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 B2 +20%
Contains more Vitamin B12 +1358.3%
Contains more Vitamin A +36.4%
Contains more Vitamin B1 +1788.9%
Contains more Vitamin B3 +105.4%
Contains more Vitamin B5 +94.6%
Contains more Vitamin B6 +277%
Contains more Folate +21.4%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Oysters
Oysters
3
:
2
Pompano
Pompano
Contains more Carbs +∞%
Contains more Water +24.2%
Contains more Other +26.7%
Contains more Protein +107.4%
Contains more Fats +255%
Oysters
11% 3% 5% 78%
Protein: 11.42 g
Fats: 3.42 g
Carbs: 5.45 g
Water: 78.19 g
Other: 1.52 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 Water +24.2%
Contains more Other +26.7%
Contains more Protein +107.4%
Contains more Fats +255%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Oysters
Oysters
1
:
2
Pompano
Pompano
Contains less Saturated Fat -78.9%
Contains more Monounsaturated Fat +555.1%
Contains more Polyunsaturated fat +38.1%
Oysters
38% 20% 42%
Saturated Fat: 0.948 g
Monounsaturated Fat: 0.506 g
Polyunsaturated fat: 1.056 g
Pompano
49% 36% 16%
Saturated Fat: 4.499 g
Monounsaturated Fat: 3.315 g
Polyunsaturated fat: 1.458 g
Contains less Saturated Fat -78.9%
Contains more Monounsaturated Fat +555.1%
Contains more Polyunsaturated fat +38.1%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Oysters Pompano Opinion
Net carbs 5.45g 0g Oysters
Protein 11.42g 23.69g Pompano
Fats 3.42g 12.14g Pompano
Carbs 5.45g 0g Oysters
Calories 102kcal 211kcal Pompano
Starch 0.9g Oysters
Sugar 1.23g Pompano
Calcium 116mg 43mg Oysters
Iron 9.21mg 0.67mg Oysters
Magnesium 35mg 31mg Oysters
Phosphorus 194mg 341mg Pompano
Potassium 139mg 636mg Pompano
Sodium 166mg 76mg Pompano
Zinc 78.6mg 0.69mg Oysters
Copper 5.707mg 0.078mg Oysters
Manganese 0.591mg 0.025mg Oysters
Selenium 39.5µg 46.8µg Pompano
Vitamin A 88IU 120IU Pompano
Vitamin A RAE 26µg 36µg Pompano
Vitamin E 1.7mg Oysters
Vitamin D 2IU Oysters
Vitamin B1 0.036mg 0.68mg Pompano
Vitamin B2 0.18mg 0.15mg Oysters
Vitamin B3 1.85mg 3.8mg Pompano
Vitamin B5 0.447mg 0.87mg Pompano
Vitamin B6 0.061mg 0.23mg Pompano
Folate 14µg 17µg Pompano
Vitamin B12 17.5µg 1.2µg Oysters
Vitamin K 2µg Oysters
Tryptophan 0.138mg 0.265mg Pompano
Threonine 0.046mg 1.038mg Pompano
Isoleucine 0.459mg 1.092mg Pompano
Leucine 0.716mg 1.925mg Pompano
Lysine 0.762mg 2.175mg Pompano
Methionine 0.257mg 0.701mg Pompano
Phenylalanine 0.413mg 0.925mg Pompano
Valine 0.523mg 1.22mg Pompano
Histidine 0.22mg 0.697mg Pompano
Cholesterol 79mg 64mg Pompano
Trans Fat 0.068g Pompano
Saturated Fat 0.948g 4.499g Oysters
Omega-3 - DHA 0.271g 0.504g Pompano
Omega-3 - EPA 0.353g 0.224g Oysters
Omega-3 - DPA 0.02g 0.259g Pompano
Monounsaturated Fat 0.506g 3.315g Pompano
Polyunsaturated fat 1.056g 1.458g Pompano
Omega-6 - Eicosadienoic acid 0.007g Oysters
Omega-6 - Linoleic acid 0.061g Oysters
Omega-6 - Gamma-linoleic acid 0.004g Oysters
Omega-3 - ALA 0.163g Oysters
Omega-3 - Eicosatrienoic acid 0.004g Oysters
Omega-6 - Dihomo-gamma-linoleic acid 0.007g Oysters

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Oysters Pompano
Low Fats diet ok
Low Carbs diet ok
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
197%
Oysters
46%
Pompano
Minerals Daily Need Coverage Score
486%
Oysters
58%
Pompano

Comparison summary

Which food is lower in Sugar?
Pompano
Pompano is lower in Sugar (difference - 1.23g)
Which food contains less Sodium?
Pompano
Pompano contains less Sodium (difference - 90mg)
Which food is lower in Cholesterol?
Pompano
Pompano is lower in Cholesterol (difference - 15mg)
Which food is cheaper?
Pompano
Pompano is cheaper (difference - $3)
Which food is lower in Saturated Fat?
Oysters
Oysters is lower in Saturated Fat (difference - 3.551g)
Which food is richer in minerals?
Oysters
Oysters is relatively richer in minerals
Which food is lower in glycemic index?
?
The foods have equal glycemic indexes (0)
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. Oysters - https://fdc.nal.usda.gov/fdc-app.html#/food-details/171980/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.