Pompano vs. Crayfish — In-Depth Nutrition Comparison

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A recap on the 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.

Pompano

Crayfish

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%

~equal in Magnesium ~33mg

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

Crayfish

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%

~equal in Vitamin D ~0µg

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%
Potassium	636mg	296mg	10%
Zinc	0.69mg	1.76mg	10%
Phosphorus	341mg	270mg	10%
Vitamin E		1.5mg	10%
Vitamin B3	3.8mg	2.28mg	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%
Calcium	43mg	60mg	2%
Iron	0.67mg	0.83mg	2%
Vitamin A	36µg	15µg	2%
Vitamin C	0mg	0.9mg	1%
Sodium	76mg	94mg	1%
Protein per 100 calories	11g	20g	N/A
Calories per 10 g protein	89kcal	49kcal	N/A
Weight per 100 calories	47g	122g	N/A
Unsaturated / Saturated Fat ratio	1.1	3.4	N/A
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