Pompano vs. Abalone — In-Depth Nutrition Comparison

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A recap on the 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.

Pompano

Abalone

Contains more CalciumCalcium	+16.2%
Contains more PotassiumPotassium	+123.9%
Contains more PhosphorusPhosphorus	+57.1%
Contains less SodiumSodium	-87.1%

Contains more MagnesiumMagnesium	+80.6%
Contains more IronIron	+467.2%
Contains more CopperCopper	+192.3%
Contains more ZincZinc	+37.7%
Contains more ManganeseManganese	+180%
Contains more SeleniumSelenium	+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.

Pompano

Abalone

Contains more Vitamin AVitamin A	+1700%
Contains more Vitamin B1Vitamin B1	+209.1%
Contains more Vitamin B2Vitamin B2	+15.4%
Contains more Vitamin B3Vitamin B3	+100%
Contains more Vitamin B6Vitamin B6	+53.3%
Contains more Vitamin B12Vitamin B12	+73.9%
Contains more FolateFolate	+21.4%

Contains more Vitamin CVitamin C	+∞%
Contains more Vitamin B5Vitamin B5	+229.9%

~equal in Vitamin D ~µg

~equal in Vitamin E ~mg

~equal in Vitamin K ~µg

All nutrients comparison - raw data values

Nutrient			DV% diff.
Vitamin B5	0.87mg	2.87mg	40%
Iron	0.67mg	3.8mg	39%
Vitamin B1	0.68mg	0.22mg	38%
Sodium	76mg	591mg	22%
Vitamin B12	1.2µg	0.69µg	21%
Phosphorus	341mg	217mg	18%
Copper	0.078mg	0.228mg	17%
Saturated fat	4.499g	1.646g	13%
Vitamin B3	3.8mg	1.9mg	12%
Cholesterol	64mg	94mg	10%
Potassium	636mg	284mg	10%
Selenium	46.8µg	51.8µg	9%
Protein	23.69g	19.63g	8%
Fats	12.14g	6.78g	8%
Magnesium	31mg	56mg	6%
Vitamin B6	0.23mg	0.15mg	6%
Carbs	0g	11.05g	4%
Vitamin A	36µg	2µg	4%
Vitamin C	0mg	1.8mg	2%
Zinc	0.69mg	0.95mg	2%
Manganese	0.025mg	0.07mg	2%
Vitamin B2	0.15mg	0.13mg	2%
Calories	211kcal	189kcal	1%
Calcium	43mg	37mg	1%
Folate	17µg	14µg	1%
Monounsaturated fat	3.315g	2.741g	1%
Polyunsaturated fat	1.458g	1.676g	1%
Protein per 100 calories	11g	10g	N/A
Calories per 10 g protein	89kcal	96kcal	N/A
Weight per 100 calories	47g	53g	N/A
Unsaturated / Saturated Fat ratio	1.1	2.7	N/A
Net carbs	0g	11.05g	N/A
Tryptophan	0.265mg	0.224mg	0%
Threonine	1.038mg	0.838mg	0%
Isoleucine	1.092mg	0.854mg	0%
Leucine	1.925mg	1.386mg	0%
Lysine	2.175mg	1.433mg	0%
Methionine	0.701mg	0.441mg	0%
Phenylalanine	0.925mg	0.715mg	0%
Valine	1.22mg	0.86mg	0%
Histidine	0.697mg	0.378mg	0%
Omega-3 - EPA	0.224g	0.054g	N/A
Omega-3 - DHA	0.504g		N/A
Omega-3 - DPA	0.259g	0.046g	N/A