Pompano vs. Abalone — In-Depth Nutrition Comparison
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A recap on differences between Pompano and Abalone
- Pompano is higher in Vitamin B1, Vitamin B12, Phosphorus, Vitamin B3, and Potassium, yet Abalone is higher in Vitamin B5, Iron, and Copper.
- Abalone covers your daily Vitamin B5 needs 40% more than Pompano.
- Pompano contains 3 times more Vitamin B1 than Abalone. While Pompano contains 0.68mg of Vitamin B1, Abalone contains only 0.22mg.
- The amount of Saturated Fat in Abalone is lower.
Food varieties used in this article are Fish, pompano, florida, cooked, dry heat and Mollusks, abalone, mixed species, cooked, fried.
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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
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Calcium
+16.2%
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Phosphorus
+57.1%
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Potassium
+123.9%
Contains
less
Sodium
-87.1%
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Iron
+467.2%
Contains
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Magnesium
+80.6%
Contains
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Zinc
+37.7%
Contains
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Copper
+192.3%
Contains
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Manganese
+180%
Contains
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Selenium
+10.7%
Contains
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Calcium
+16.2%
Contains
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Phosphorus
+57.1%
Contains
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Potassium
+123.9%
Contains
less
Sodium
-87.1%
Contains
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Iron
+467.2%
Contains
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Magnesium
+80.6%
Contains
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Zinc
+37.7%
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Copper
+192.3%
Contains
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Manganese
+180%
Contains
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Selenium
+10.7%
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.
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Contains
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Vitamin A
+2300%
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Vitamin B1
+209.1%
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Vitamin B2
+15.4%
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Vitamin B3
+100%
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Vitamin B6
+53.3%
Contains
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Folate
+21.4%
Contains
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Vitamin B12
+73.9%
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Vitamin C
+∞%
Contains
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Vitamin B5
+229.9%
Contains
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Vitamin A
+2300%
Contains
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Vitamin B1
+209.1%
Contains
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Vitamin B2
+15.4%
Contains
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Vitamin B3
+100%
Contains
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Vitamin B6
+53.3%
Contains
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Folate
+21.4%
Contains
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Vitamin B12
+73.9%
Contains
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Vitamin C
+∞%
Contains
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Vitamin B5
+229.9%
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
Contains
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Protein
+20.7%
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Fats
+79.1%
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Carbs
+∞%
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Other
+103.3%
Equal in Water - 60.1
Contains
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Protein
+20.7%
Contains
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Fats
+79.1%
Contains
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Carbs
+∞%
Contains
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Other
+103.3%
Equal in Water - 60.1
Fat Type Comparison
Fat type breakdown side-by-side comparison
Contains
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Monounsaturated Fat
+20.9%
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Saturated Fat
-63.4%
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Polyunsaturated fat
+15%
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Monounsaturated Fat
+20.9%
Contains
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Saturated Fat
-63.4%
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Polyunsaturated fat
+15%
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 Sodium |
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| Lower in Cholesterol |
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| Rich in vitamins |
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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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| Lower in Sugar | Equal | ||
| Lower in price | Equal | ||
All nutrients comparison - raw data values
| Nutrient | |
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Opinion |
| Net carbs | 0g | 11.05g |
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| Protein | 23.69g | 19.63g |
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| Fats | 12.14g | 6.78g |
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| Carbs | 0g | 11.05g |
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| Calories | 211kcal | 189kcal |
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| Calcium | 43mg | 37mg |
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| Iron | 0.67mg | 3.8mg |
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| Magnesium | 31mg | 56mg |
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| Phosphorus | 341mg | 217mg |
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| Potassium | 636mg | 284mg |
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| Sodium | 76mg | 591mg |
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| Zinc | 0.69mg | 0.95mg |
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| Copper | 0.078mg | 0.228mg |
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| Manganese | 0.025mg | 0.07mg |
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| Selenium | 46.8µg | 51.8µg |
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| Vitamin A | 120IU | 5IU |
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| Vitamin A RAE | 36µg | 2µg |
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| Vitamin C | 0mg | 1.8mg |
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| Vitamin B1 | 0.68mg | 0.22mg |
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| Vitamin B2 | 0.15mg | 0.13mg |
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| Vitamin B3 | 3.8mg | 1.9mg |
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| Vitamin B5 | 0.87mg | 2.87mg |
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| Vitamin B6 | 0.23mg | 0.15mg |
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| Folate | 17µg | 14µg |
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| Vitamin B12 | 1.2µg | 0.69µg |
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| Tryptophan | 0.265mg | 0.224mg |
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| Threonine | 1.038mg | 0.838mg |
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| Isoleucine | 1.092mg | 0.854mg |
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| Leucine | 1.925mg | 1.386mg |
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| Lysine | 2.175mg | 1.433mg |
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| Methionine | 0.701mg | 0.441mg |
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| Phenylalanine | 0.925mg | 0.715mg |
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| Valine | 1.22mg | 0.86mg |
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| Histidine | 0.697mg | 0.378mg |
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| Cholesterol | 64mg | 94mg |
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| Saturated Fat | 4.499g | 1.646g |
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| Omega-3 - DHA | 0.504g |
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| Omega-3 - EPA | 0.224g | 0.054g |
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| Omega-3 - DPA | 0.259g | 0.046g |
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| Monounsaturated Fat | 3.315g | 2.741g |
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| Polyunsaturated fat | 1.458g | 1.676g |
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Which food is preferable for your diet?
is better in case of low diet
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| Low Fats diet |
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| Low Carbs diet |
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| Low Calories 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
46%
36%
Minerals Daily Need Coverage Score
58%
78%
Comparison summary
Which food contains less Sodium?
Pompano contains less Sodium (difference - 515mg)
Which food is lower in Cholesterol?
Pompano is lower in Cholesterol (difference - 30mg)
Which food is richer in vitamins?
Pompano is relatively richer in vitamins
Which food is lower in Saturated Fat?
Abalone is lower in Saturated Fat (difference - 2.853g)
Which food is lower in glycemic index?
Abalone is lower in glycemic index (difference - 0)
Which food is richer in minerals?
Abalone is relatively richer in minerals
Which food contains less Sugar?
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The foods are relatively equal in Sugar ( g)
Which food is cheaper?
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The foods are relatively equal in price ($)