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% |
All nutrients comparison - raw data values
| Nutrient |  |
 |
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 |
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% |
