Pompano vs. Clam — In-Depth Nutrition Comparison
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How are Pompano and Clam different?
- Pompano has more Vitamin B1, however, Clam is richer in Vitamin B12, Copper, Manganese, Selenium, Iron, Vitamin C, and Vitamin B2.
- Clam covers your daily need of Vitamin B12 4070% more than Pompano.
- Pompano has 24 times more Saturated Fat than Clam. Pompano has 4.499g of Saturated Fat, while Clam has 0.188g.
Fish, pompano, florida, cooked, dry heat and Mollusks, clam, mixed species, cooked, moist heat types were 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
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Magnesium
+72.2%
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less
Sodium
-93.7%
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Calcium
+114%
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Iron
+319.4%
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Zinc
+295.7%
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Copper
+782.1%
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Manganese
+3900%
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Selenium
+36.8%
Equal in Phosphorus - 338
Equal in Potassium - 628
Contains
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Magnesium
+72.2%
Contains
less
Sodium
-93.7%
Contains
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Calcium
+114%
Contains
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Iron
+319.4%
Contains
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Zinc
+295.7%
Contains
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Copper
+782.1%
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Manganese
+3900%
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Selenium
+36.8%
Equal in Phosphorus - 338
Equal in Potassium - 628
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 B1
+353.3%
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Vitamin B3
+13.3%
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Vitamin B5
+27.9%
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Vitamin B6
+109.1%
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Vitamin A
+375%
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Vitamin C
+∞%
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Vitamin B2
+184%
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Folate
+70.6%
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Vitamin B12
+8140.8%
Contains
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Vitamin B1
+353.3%
Contains
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Vitamin B3
+13.3%
Contains
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Vitamin B5
+27.9%
Contains
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Vitamin B6
+109.1%
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Vitamin A
+375%
Contains
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Vitamin C
+∞%
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Vitamin B2
+184%
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Folate
+70.6%
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Vitamin B12
+8140.8%
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
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Fats
+522.6%
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Carbs
+∞%
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Other
+210.8%
Equal in Protein - 25.55
Equal in Water - 63.64
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Fats
+522.6%
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Carbs
+∞%
Contains
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Other
+210.8%
Equal in Protein - 25.55
Equal in Water - 63.64
Fat Type Comparison
Fat type breakdown side-by-side comparison
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Monounsaturated Fat
+1827.3%
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Polyunsaturated fat
+164.1%
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Saturated Fat
-95.8%
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Monounsaturated Fat
+1827.3%
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Polyunsaturated fat
+164.1%
Contains
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Saturated Fat
-95.8%
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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| Lower in Glycemic Index |
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| Lower in Saturated Fat |
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| Rich in minerals |
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| Lower in Sugar | Equal | ||
| Lower in price | Equal | ||
| Rich in vitamins | Equal | ||
All nutrients comparison - raw data values
| Nutrient | |
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Opinion |
| Net carbs | 0g | 5.13g |
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| Protein | 23.69g | 25.55g |
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| Fats | 12.14g | 1.95g |
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| Carbs | 0g | 5.13g |
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| Calories | 211kcal | 148kcal |
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| Calcium | 43mg | 92mg |
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| Iron | 0.67mg | 2.81mg |
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| Magnesium | 31mg | 18mg |
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| Phosphorus | 341mg | 338mg |
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| Potassium | 636mg | 628mg |
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| Sodium | 76mg | 1202mg |
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| Zinc | 0.69mg | 2.73mg |
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| Copper | 0.078mg | 0.688mg |
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| Manganese | 0.025mg | 1mg |
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| Selenium | 46.8µg | 64µg |
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| Vitamin A | 120IU | 570IU |
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| Vitamin A RAE | 36µg | 171µg |
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| Vitamin C | 0mg | 22.1mg |
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| Vitamin B1 | 0.68mg | 0.15mg |
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| Vitamin B2 | 0.15mg | 0.426mg |
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| Vitamin B3 | 3.8mg | 3.354mg |
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| Vitamin B5 | 0.87mg | 0.68mg |
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| Vitamin B6 | 0.23mg | 0.11mg |
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| Folate | 17µg | 29µg |
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| Vitamin B12 | 1.2µg | 98.89µg |
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| Tryptophan | 0.265mg | 0.286mg |
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| Threonine | 1.038mg | 1.099mg |
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| Isoleucine | 1.092mg | 1.112mg |
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| Leucine | 1.925mg | 1.798mg |
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| Lysine | 2.175mg | 1.909mg |
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| Methionine | 0.701mg | 0.576mg |
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| Phenylalanine | 0.925mg | 0.915mg |
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| Valine | 1.22mg | 1.116mg |
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| Histidine | 0.697mg | 0.49mg |
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| Cholesterol | 64mg | 67mg |
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| Saturated Fat | 4.499g | 0.188g |
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| Omega-3 - DHA | 0.504g | 0.146g |
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| Omega-3 - EPA | 0.224g | 0.138g |
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| Omega-3 - DPA | 0.259g | 0.104g |
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| Monounsaturated Fat | 3.315g | 0.172g |
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| Polyunsaturated fat | 1.458g | 0.552g |
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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%
1063%
Minerals Daily Need Coverage Score
58%
129%
Comparison summary
Which food contains less Sodium?
Pompano contains less Sodium (difference - 1126mg)
Which food is lower in Cholesterol?
Pompano is lower in Cholesterol (difference - 3mg)
Which food is lower in glycemic index?
Pompano is lower in glycemic index (difference - 27)
Which food is lower in Saturated Fat?
Clam is lower in Saturated Fat (difference - 4.311g)
Which food is richer in minerals?
Clam 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 ($)
Which food is richer in vitamins?
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It cannot be stated which food is richer in vitamins. See the charts below for detailed information. See the charts below for detailed information. See the charts below for detailed information.