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  6. Octopus vs. Pompano

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 from 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.

Infographic

Octopus 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.
Octopus
Octopus
7
:
3
Pompano
Pompano
Contains more Calcium +146.5%
Contains more Iron +1323.9%
Contains more Magnesium +93.5%
Contains more Zinc +387%
Contains more Copper +847.4%
Contains more Manganese +88%
Contains more Selenium +91.5%
Contains more Phosphorus +22.2%
Contains less Sodium -83.5%
Equal in Potassium - 636
Octopus
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 32% 358% 43% 120% 56% 60% 92% 247% 7% 489%
Pompano
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 13% 26% 23% 147% 57% 10% 19% 27% 4% 256%
Contains more Calcium +146.5%
Contains more Iron +1323.9%
Contains more Magnesium +93.5%
Contains more Zinc +387%
Contains more Copper +847.4%
Contains more Manganese +88%
Contains more Selenium +91.5%
Contains more Phosphorus +22.2%
Contains less Sodium -83.5%
Equal in Potassium - 636

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.
Octopus
Octopus
9
:
3
Pompano
Pompano
Contains more Vitamin A +150%
Contains more Vitamin C +∞%
Contains more Vitamin B6 +181.7%
Contains more Folate +41.2%
Contains more Vitamin B12 +2900%
Contains more Vitamin B1 +1093%
Contains more Vitamin B2 +97.4%
Equal in Vitamin B3 - 3.8
Equal in Vitamin B5 - 0.87
Octopus
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 18% 24% 0% 27% 15% 18% 71% 54% 150% 18% 4500% 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 A +150%
Contains more Vitamin C +∞%
Contains more Vitamin B6 +181.7%
Contains more Folate +41.2%
Contains more Vitamin B12 +2900%
Contains more Vitamin B1 +1093%
Contains more Vitamin B2 +97.4%
Equal in Vitamin B3 - 3.8
Equal in Vitamin B5 - 0.87

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Octopus
Octopus
3
:
2
Pompano
Pompano
Contains more Protein +25.9%
Contains more Carbs +∞%
Contains more Other +166.7%
Contains more Fats +483.7%
Equal in Water - 62.97
Octopus
30% 2% 4% 61% 3%
Protein: 29.82 g
Fats: 2.08 g
Carbs: 4.4 g
Water: 60.5 g
Other: 3.2 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 Protein +25.9%
Contains more Carbs +∞%
Contains more Other +166.7%
Contains more Fats +483.7%
Equal in Water - 62.97

Fat Type Comparison

Fat type breakdown side-by-side comparison
Octopus
Octopus
1
:
2
Pompano
Pompano
Contains less Saturated Fat -89.9%
Contains more Monounsaturated Fat +923.1%
Contains more Polyunsaturated fat +205.7%
Octopus
36% 26% 38%
Saturated Fat: 0.453 g
Monounsaturated Fat: 0.324 g
Polyunsaturated fat: 0.477 g
Pompano
49% 36% 16%
Saturated Fat: 4.499 g
Monounsaturated Fat: 3.315 g
Polyunsaturated fat: 1.458 g
Contains less Saturated Fat -89.9%
Contains more Monounsaturated Fat +923.1%
Contains more Polyunsaturated 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.
Octopus Pompano
Lower in Sugar ok
Lower in Sodium ok
Lower in Cholesterol ok
Lower in Saturated Fat ok
Lower in Glycemic Index ok
Rich in minerals ok
Rich in vitamins ok
Lower in price Equal

All nutrients comparison - raw data values

Nutrient Octopus Pompano Opinion
Net carbs 4.4g 0g Octopus
Protein 29.82g 23.69g Octopus
Fats 2.08g 12.14g Pompano
Carbs 4.4g 0g Octopus
Calories 164kcal 211kcal Pompano
Calcium 106mg 43mg Octopus
Iron 9.54mg 0.67mg Octopus
Magnesium 60mg 31mg Octopus
Phosphorus 279mg 341mg Pompano
Potassium 630mg 636mg Pompano
Sodium 460mg 76mg Pompano
Zinc 3.36mg 0.69mg Octopus
Copper 0.739mg 0.078mg Octopus
Manganese 0.047mg 0.025mg Octopus
Selenium 89.6µg 46.8µg Octopus
Vitamin A 300IU 120IU Octopus
Vitamin A RAE 90µg 36µg Octopus
Vitamin E 1.2mg Octopus
Vitamin C 8mg 0mg Octopus
Vitamin B1 0.057mg 0.68mg Pompano
Vitamin B2 0.076mg 0.15mg Pompano
Vitamin B3 3.78mg 3.8mg Pompano
Vitamin B5 0.9mg 0.87mg Octopus
Vitamin B6 0.648mg 0.23mg Octopus
Folate 24µg 17µg Octopus
Vitamin B12 36µg 1.2µg Octopus
Vitamin K 0.1µg Octopus
Tryptophan 0.334mg 0.265mg Octopus
Threonine 1.283mg 1.038mg Octopus
Isoleucine 1.298mg 1.092mg Octopus
Leucine 2.099mg 1.925mg Octopus
Lysine 2.228mg 2.175mg Octopus
Methionine 0.673mg 0.701mg Pompano
Phenylalanine 1.069mg 0.925mg Octopus
Valine 1.303mg 1.22mg Octopus
Histidine 0.573mg 0.697mg Pompano
Cholesterol 96mg 64mg Pompano
Saturated Fat 0.453g 4.499g Octopus
Omega-3 - DHA 0.162g 0.504g Pompano
Omega-3 - EPA 0.152g 0.224g Pompano
Omega-3 - DPA 0.012g 0.259g Pompano
Monounsaturated Fat 0.324g 3.315g Pompano
Polyunsaturated fat 0.477g 1.458g Pompano

Which food is preferable for your diet?

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

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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
408%
Octopus
46%
Pompano
Minerals Daily Need Coverage Score
150%
Octopus
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 - 384mg)
Which food is lower in Cholesterol?
Pompano
Pompano is lower in Cholesterol (difference - 32mg)
Which food is lower in Saturated Fat?
Octopus
Octopus is lower in Saturated Fat (difference - 4.046g)
Which food is lower in glycemic index?
Octopus
Octopus is lower in glycemic index (difference - 0)
Which food is richer in minerals?
Octopus
Octopus is relatively richer in minerals
Which food is richer in vitamins?
Octopus
Octopus is relatively richer in vitamins
Which food is cheaper?
?
The foods are relatively equal in price ($)

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. Octopus - https://fdc.nal.usda.gov/fdc-app.html#/food-details/174249/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.