Pompano vs. Crab meat — In-Depth Nutrition Comparison
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What are the main differences between Pompano and Crab meat?
- Pompano is richer in Vitamin B1, Vitamin B3, Selenium, Potassium, and Vitamin B5, while Crab meat is higher in Vitamin B12, Copper, and Zinc.
- Crab meat's daily need coverage for Vitamin B12 is 429% higher.
- Crab meat has 34 times less Saturated Fat than Pompano. Pompano has 4.499g of Saturated Fat, while Crab meat has 0.133g.
We used Fish, pompano, florida, cooked, dry heat and Crustaceans, crab, alaska king, cooked, moist heat types in this comparison.
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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 PotassiumPotassium | +142.7% |
| Contains more PhosphorusPhosphorus | +21.8% |
| Contains less SodiumSodium | -92.9% |
| Contains more SeleniumSelenium | +17% |
| Contains more MagnesiumMagnesium | +103.2% |
| Contains more CalciumCalcium | +37.2% |
| Contains more IronIron | +13.4% |
| Contains more CopperCopper | +1415.4% |
| Contains more ZincZinc | +1004.3% |
| Contains more ManganeseManganese | +60% |
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 AVitamin A | +313.8% |
| Contains more Vitamin B1Vitamin B1 | +1183% |
| Contains more Vitamin B2Vitamin B2 | +172.7% |
| Contains more Vitamin B3Vitamin B3 | +183.6% |
| Contains more Vitamin B5Vitamin B5 | +117.5% |
| Contains more Vitamin B6Vitamin B6 | +27.8% |
| Contains more Vitamin CVitamin C | +∞% |
| Contains more Vitamin B12Vitamin B12 | +858.3% |
| Contains more FolateFolate | +200% |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
| Contains more ProteinProtein | +22.4% |
| Contains more FatsFats | +688.3% |
| Contains more WaterWater | +23.2% |
| Contains more OtherOther | +30% |
~equal in
Carbs
~0g
Fat Type Comparison
Fat type breakdown side-by-side comparison
| Contains more Mono. FatMonounsaturated Fat | +1691.9% |
| Contains more Poly. FatPolyunsaturated fat | +172% |
| Contains less Sat. FatSaturated Fat | -97% |
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 price |
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| Lower in Cholesterol |
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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 Glycemic Index | Equal | ||
| Rich in vitamins | Equal | ||
All nutrients comparison - raw data values
| Nutrient | |
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Opinion |
| Calories | 211kcal | 97kcal |
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| Protein | 23.69g | 19.35g |
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| Fats | 12.14g | 1.54g |
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| Vitamin C | 0mg | 7.6mg |
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| Cholesterol | 64mg | 53mg |
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| Magnesium | 31mg | 63mg |
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| Calcium | 43mg | 59mg |
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| Potassium | 636mg | 262mg |
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| Iron | 0.67mg | 0.76mg |
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| Copper | 0.078mg | 1.182mg |
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| Zinc | 0.69mg | 7.62mg |
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| Phosphorus | 341mg | 280mg |
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| Sodium | 76mg | 1072mg |
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| Vitamin A | 120IU | 29IU |
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| Vitamin A | 36µg | 9µg |
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| Manganese | 0.025mg | 0.04mg |
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| Selenium | 46.8µg | 40µg |
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| Vitamin B1 | 0.68mg | 0.053mg |
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| Vitamin B2 | 0.15mg | 0.055mg |
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| Vitamin B3 | 3.8mg | 1.34mg |
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| Vitamin B5 | 0.87mg | 0.4mg |
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| Vitamin B6 | 0.23mg | 0.18mg |
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| Vitamin B12 | 1.2µg | 11.5µg |
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| Folate | 17µg | 51µg |
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| Saturated Fat | 4.499g | 0.133g |
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| Monounsaturated Fat | 3.315g | 0.185g |
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| Polyunsaturated fat | 1.458g | 0.536g |
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| Tryptophan | 0.265mg | 0.269mg |
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| Threonine | 1.038mg | 0.783mg |
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| Isoleucine | 1.092mg | 0.938mg |
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| Leucine | 1.925mg | 1.536mg |
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| Lysine | 2.175mg | 1.684mg |
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| Methionine | 0.701mg | 0.545mg |
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| Phenylalanine | 0.925mg | 0.817mg |
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| Valine | 1.22mg | 0.91mg |
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| Histidine | 0.697mg | 0.393mg |
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| Omega-3 - EPA | 0.224g | 0.295g |
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| Omega-3 - DHA | 0.504g | 0.118g |
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| Omega-3 - DPA | 0.259g | 0.031g |
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Which food is preferable for your diet?
is better in case of low diet
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| Low Calories diet |
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| Low Fats diet |
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| Low Carbs diet | Equal | |
| Low Glycemic Index diet | Equal | |
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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
42%
125%
Minerals Daily Need Coverage Score
58%
120%
Comparison summary
Which food contains less Sodium?
Pompano contains less Sodium (difference - 996mg)
Which food is cheaper?
Pompano is cheaper (difference - $12)
Which food is lower in Cholesterol?
Crab meat is lower in Cholesterol (difference - 11mg)
Which food is lower in Saturated Fat?
Crab meat is lower in Saturated Fat (difference - 4.366g)
Which food is richer in minerals?
Crab meat 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 lower in glycemic index?
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The foods have equal glycemic indexes (0)
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.