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.

Pompano

Crab meat

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.

Pompano

Crab meat

Contains more Vitamin AVitamin A	+300%
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%

~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 B12	1.2µg	11.5µg	429%
Copper	0.078mg	1.182mg	123%
Zinc	0.69mg	7.62mg	63%
Vitamin B1	0.68mg	0.053mg	52%
Sodium	76mg	1072mg	43%
Saturated fat	4.499g	0.133g	20%
Fats	12.14g	1.54g	16%
Vitamin B3	3.8mg	1.34mg	15%
Selenium	46.8µg	40µg	12%
Potassium	636mg	262mg	11%
Protein	23.69g	19.35g	9%
Phosphorus	341mg	280mg	9%
Vitamin B5	0.87mg	0.4mg	9%
Folate	17µg	51µg	9%
Vitamin C	0mg	7.6mg	8%
Magnesium	31mg	63mg	8%
Monounsaturated fat	3.315g	0.185g	8%
Vitamin B2	0.15mg	0.055mg	7%
Calories	211kcal	97kcal	6%
Polyunsaturated fat	1.458g	0.536g	6%
Cholesterol	64mg	53mg	4%
Vitamin B6	0.23mg	0.18mg	4%
Vitamin A	36µg	9µg	3%
Calcium	43mg	59mg	2%
Iron	0.67mg	0.76mg	1%
Manganese	0.025mg	0.04mg	1%
Protein per 100 calories	11g	20g	N/A
Calories per 10 g protein	89kcal	50kcal	N/A
Weight per 100 calories	47g	103g	N/A
Unsaturated / Saturated Fat ratio	1.1	5.4	N/A
Tryptophan	0.265mg	0.269mg	0%
Threonine	1.038mg	0.783mg	0%
Isoleucine	1.092mg	0.938mg	0%
Leucine	1.925mg	1.536mg	0%
Lysine	2.175mg	1.684mg	0%
Methionine	0.701mg	0.545mg	0%
Phenylalanine	0.925mg	0.817mg	0%
Valine	1.22mg	0.91mg	0%
Histidine	0.697mg	0.393mg	0%
Omega-3 - EPA	0.224g	0.295g	N/A
Omega-3 - DHA	0.504g	0.118g	N/A
Omega-3 - DPA	0.259g	0.031g	N/A