Pompano vs. Crayfish — In-Depth Nutrition Comparison
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A recap on differences between pompano and crayfish
- Pompano is higher in vitamin B1, selenium, vitamin B6, phosphorus, and potassium, yet crayfish is higher in copper, vitamin B12, and manganese.
- Crayfish covers your daily copper needs 67% more than pompano.
- Pompano contains 25 times more saturated fat than crayfish. While pompano contains 4.499g of saturated fat, crayfish contains only 0.181g.
Food varieties used in this article are Fish, pompano, florida, cooked, dry heat and Crustaceans, crayfish, mixed species, wild, cooked, moist heat.
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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 | +114.9% |
| Contains more PhosphorusPhosphorus | +26.3% |
| Contains less SodiumSodium | -19.1% |
| Contains more SeleniumSelenium | +27.5% |
| Contains more CalciumCalcium | +39.5% |
| Contains more IronIron | +23.9% |
| Contains more CopperCopper | +778.2% |
| Contains more ZincZinc | +155.1% |
| Contains more ManganeseManganese | +1988% |
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 | +140% |
| Contains more Vitamin B1Vitamin B1 | +1260% |
| Contains more Vitamin B2Vitamin B2 | +76.5% |
| Contains more Vitamin B3Vitamin B3 | +66.7% |
| Contains more Vitamin B5Vitamin B5 | +50% |
| Contains more Vitamin B6Vitamin B6 | +202.6% |
| Contains more Vitamin CVitamin C | +∞% |
| Contains more Vitamin B12Vitamin B12 | +79.2% |
| Contains more FolateFolate | +158.8% |
All nutrients comparison - raw data values
| Nutrient |  |
 |
DV% diff. |
| Copper | 0.078mg | 0.685mg | 67% |
| Vitamin B1 | 0.68mg | 0.05mg | 53% |
| Vitamin B12 | 1.2µg | 2.15µg | 40% |
| Cholesterol | 64mg | 133mg | 23% |
| Manganese | 0.025mg | 0.522mg | 22% |
| Saturated fat | 4.499g | 0.181g | 20% |
| Selenium | 46.8µg | 36.7µg | 18% |
| Fats | 12.14g | 1.2g | 17% |
| Choline | 80.9mg | 15% | |
| Protein | 23.69g | 16.77g | 14% |
| Vitamin B6 | 0.23mg | 0.076mg | 12% |
| Vitamin B3 | 3.8mg | 2.28mg | 10% |
| Vitamin E | 1.5mg | 10% | |
| Zinc | 0.69mg | 1.76mg | 10% |
| Phosphorus | 341mg | 270mg | 10% |
| Potassium | 636mg | 296mg | 10% |
| Monounsaturated fat | 3.315g | 0.244g | 8% |
| Folate | 17µg | 44µg | 7% |
| Polyunsaturated fat | 1.458g | 0.367g | 7% |
| Calories | 211kcal | 82kcal | 6% |
| Vitamin B5 | 0.87mg | 0.58mg | 6% |
| Vitamin B2 | 0.15mg | 0.085mg | 5% |
| Vitamin A | 36µg | 15µg | 2% |
| Iron | 0.67mg | 0.83mg | 2% |
| Calcium | 43mg | 60mg | 2% |
| Sodium | 76mg | 94mg | 1% |
| Vitamin C | 0mg | 0.9mg | 1% |
| Magnesium | 31mg | 33mg | 0% |
| Vitamin K | 0.1µg | 0% | |
| Tryptophan | 0.265mg | 0.234mg | 0% |
| Threonine | 1.038mg | 0.676mg | 0% |
| Isoleucine | 1.092mg | 0.811mg | 0% |
| Leucine | 1.925mg | 1.329mg | 0% |
| Lysine | 2.175mg | 1.457mg | 0% |
| Methionine | 0.701mg | 0.472mg | 0% |
| Phenylalanine | 0.925mg | 0.706mg | 0% |
| Valine | 1.22mg | 0.786mg | 0% |
| Histidine | 0.697mg | 0.341mg | 0% |
| Omega-3 - EPA | 0.224g | 0.119g | N/A |
| Omega-3 - DHA | 0.504g | 0.047g | N/A |
| Omega-3 - DPA | 0.259g | 0g | N/A |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
| Contains more ProteinProtein | +41.3% |
| Contains more FatsFats | +911.7% |
| Contains more WaterWater | +26% |
| Contains more OtherOther | +121.7% |
~equal in
Carbs
~0g
Fat Type Comparison
Fat type breakdown side-by-side comparison
| Contains more Mono. FatMonounsaturated fat | +1258.6% |
| Contains more Poly. FatPolyunsaturated fat | +297.3% |
| Contains less Sat. FatSaturated fat | -96% |
