Octopus vs. Pompano — In-Depth Nutrition Comparison
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How are octopus and pompano different?
- Octopus is higher in vitamin B12, iron, selenium, copper, vitamin B6, and zinc; however, pompano is richer in vitamin B1.
- Daily need coverage for vitamin B12 for octopus is 1450% higher.
- Octopus contains 14 times more iron than pompano. While octopus contains 9.54mg of iron, pompano contains only 0.67mg.
- Pompano has less sodium.
Mollusks, octopus, common, cooked, moist heat and Fish, pompano, florida, cooked, dry heat are the varieties used in this article.
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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.
| Contains more MagnesiumMagnesium | +93.5% |
| Contains more CalciumCalcium | +146.5% |
| Contains more IronIron | +1323.9% |
| Contains more CopperCopper | +847.4% |
| Contains more ZincZinc | +387% |
| Contains more ManganeseManganese | +88% |
| Contains more SeleniumSelenium | +91.5% |
| Contains more PhosphorusPhosphorus | +22.2% |
| Contains less SodiumSodium | -83.5% |
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.
| Contains more Vitamin CVitamin C | +∞% |
| Contains more Vitamin AVitamin A | +150% |
| Contains more Vitamin EVitamin E | +∞% |
| Contains more Vitamin B6Vitamin B6 | +181.7% |
| Contains more Vitamin B12Vitamin B12 | +2900% |
| Contains more Vitamin KVitamin K | +∞% |
| Contains more FolateFolate | +41.2% |
| Contains more CholineCholine | +∞% |
| Contains more Vitamin B1Vitamin B1 | +1093% |
| Contains more Vitamin B2Vitamin B2 | +97.4% |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
| Contains more ProteinProtein | +25.9% |
| Contains more CarbsCarbs | +∞% |
| Contains more OtherOther | +166.7% |
| Contains more FatsFats | +483.7% |
~equal in
Water
~62.97g
Fat Type Comparison
Fat type breakdown side-by-side comparison
| Contains less Sat. FatSaturated fat | -89.9% |
| Contains more Mono. FatMonounsaturated fat | +923.1% |
| Contains more Poly. FatPolyunsaturated fat | +205.7% |
Comparison summary table
Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
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| Lower in Cholesterol |
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| Lower in Sugar |
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| Lower in Sodium |
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| Lower in Saturated fat |
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| Lower in Glycemic Index |
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| Rich in minerals |
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| Rich in vitamins |
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| Lower in price | Equal | ||
All nutrients comparison - raw data values
| Nutrient | |
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DV% diff. |
| Vitamin B12 | 36µg | 1.2µg | 1450% |
| Iron | 9.54mg | 0.67mg | 111% |
| Selenium | 89.6µg | 46.8µg | 78% |
| Copper | 0.739mg | 0.078mg | 73% |
| Vitamin B1 | 0.057mg | 0.68mg | 52% |
| Vitamin B6 | 0.648mg | 0.23mg | 32% |
| Zinc | 3.36mg | 0.69mg | 24% |
| Saturated fat | 0.453g | 4.499g | 18% |
| Sodium | 460mg | 76mg | 17% |
| Choline | 81mg | 15% | |
| Fats | 2.08g | 12.14g | 15% |
| Protein | 29.82g | 23.69g | 12% |
| Cholesterol | 96mg | 64mg | 11% |
| Vitamin C | 8mg | 0mg | 9% |
| Phosphorus | 279mg | 341mg | 9% |
| Vitamin E | 1.2mg | 8% | |
| Magnesium | 60mg | 31mg | 7% |
| Monounsaturated fat | 0.324g | 3.315g | 7% |
| Polyunsaturated fat | 0.477g | 1.458g | 7% |
| Vitamin A | 90µg | 36µg | 6% |
| Calcium | 106mg | 43mg | 6% |
| Vitamin B2 | 0.076mg | 0.15mg | 6% |
| Calories | 164kcal | 211kcal | 2% |
| Folate | 24µg | 17µg | 2% |
| Vitamin B5 | 0.9mg | 0.87mg | 1% |
| Manganese | 0.047mg | 0.025mg | 1% |
| Carbs | 4.4g | 0g | 1% |
| Net carbs | 4.4g | 0g | N/A |
| Potassium | 630mg | 636mg | 0% |
| Vitamin B3 | 3.78mg | 3.8mg | 0% |
| Vitamin K | 0.1µg | 0% | |
| Tryptophan | 0.334mg | 0.265mg | 0% |
| Threonine | 1.283mg | 1.038mg | 0% |
| Isoleucine | 1.298mg | 1.092mg | 0% |
| Leucine | 2.099mg | 1.925mg | 0% |
| Lysine | 2.228mg | 2.175mg | 0% |
| Methionine | 0.673mg | 0.701mg | 0% |
| Phenylalanine | 1.069mg | 0.925mg | 0% |
| Valine | 1.303mg | 1.22mg | 0% |
| Histidine | 0.573mg | 0.697mg | 0% |
| Omega-3 - EPA | 0.152g | 0.224g | N/A |
| Omega-3 - DHA | 0.162g | 0.504g | N/A |
| Omega-3 - DPA | 0.012g | 0.259g | N/A |
Which food is preferable for your diet?
is better in case of low diet
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| Low Calories diet |
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| Low Fats diet |
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| Low Carbs diet |
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| Low Glycemic Index diet |
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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
381%
43%
Minerals Daily Need Coverage Score
150%
58%
Comparison summary
Which food is lower in Cholesterol?
Pompano is lower in Cholesterol (difference - 32mg)
Which food is lower in Sugar?
Pompano is lower in Sugar (difference - 0g)
Which food contains less Sodium?
Pompano contains less Sodium (difference - 384mg)
Which food is lower in Saturated fat?
Octopus is lower in Saturated fat (difference - 4.046g)
Which food is lower in glycemic index?
Octopus is lower in glycemic index (difference - 0)
Which food is richer in minerals?
Octopus is relatively richer in minerals
Which food is richer in vitamins?
Octopus is relatively richer in vitamins
Which food is cheaper?
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The foods are relatively equal in price ($)