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  6. Pompano vs. Oysters

Pompano vs. Oysters — In-Depth Nutrition Comparison

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How are Pompano and Oysters different?

  • Pompano has more Vitamin B1, Phosphorus, Potassium, and Selenium, however, Oysters is richer in Zinc, Vitamin B12, Copper, Iron, and Manganese.
  • Oysters covers your daily need of Zinc 708% more than Pompano.
  • Pompano has 19 times more Vitamin B1 than Oysters. Pompano has 0.68mg of Vitamin B1, while Oysters has 0.036mg.
  • Oysters contains less Saturated Fat.

Fish, pompano, florida, cooked, dry heat and Mollusks, oyster, eastern, wild, cooked, moist heat types were used in this article.

Infographic

Pompano vs Oysters infographic
Infographic link

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
Pompano
4
:
6
Oysters
Oysters
Contains more Phosphorus +75.8%
Contains more Potassium +357.6%
Contains less Sodium -54.2%
Contains more Selenium +18.5%
Contains more Calcium +169.8%
Contains more Iron +1274.6%
Contains more Magnesium +12.9%
Contains more Zinc +11291.3%
Contains more Copper +7216.7%
Contains more Manganese +2264%
Pompano
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 13% 26% 23% 147% 57% 10% 19% 27% 4% 256%
Oysters
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 35% 346% 25% 84% 13% 22% 2144% 1903% 78% 216%
Contains more Phosphorus +75.8%
Contains more Potassium +357.6%
Contains less Sodium -54.2%
Contains more Selenium +18.5%
Contains more Calcium +169.8%
Contains more Iron +1274.6%
Contains more Magnesium +12.9%
Contains more Zinc +11291.3%
Contains more Copper +7216.7%
Contains more Manganese +2264%

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
Pompano
6
:
5
Oysters
Oysters
Contains more Vitamin A +36.4%
Contains more Vitamin B1 +1788.9%
Contains more Vitamin B3 +105.4%
Contains more Vitamin B5 +94.6%
Contains more Vitamin B6 +277%
Contains more Folate +21.4%
Contains more Vitamin B2 +20%
Contains more Vitamin B12 +1358.3%
Pompano
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 8% 0% 0% 0% 171% 35% 72% 53% 54% 13% 150% 0%
Oysters
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 6% 34% 0% 0% 9% 42% 35% 27% 15% 11% 2188% 5%
Contains more Vitamin A +36.4%
Contains more Vitamin B1 +1788.9%
Contains more Vitamin B3 +105.4%
Contains more Vitamin B5 +94.6%
Contains more Vitamin B6 +277%
Contains more Folate +21.4%
Contains more Vitamin B2 +20%
Contains more Vitamin B12 +1358.3%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Pompano
Pompano
2
:
3
Oysters
Oysters
Contains more Protein +107.4%
Contains more Fats +255%
Contains more Carbs +∞%
Contains more Water +24.2%
Contains more Other +26.7%
Pompano
24% 12% 63%
Protein: 23.69 g
Fats: 12.14 g
Carbs: 0 g
Water: 62.97 g
Other: 1.2 g
Oysters
11% 3% 5% 78%
Protein: 11.42 g
Fats: 3.42 g
Carbs: 5.45 g
Water: 78.19 g
Other: 1.52 g
Contains more Protein +107.4%
Contains more Fats +255%
Contains more Carbs +∞%
Contains more Water +24.2%
Contains more Other +26.7%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Pompano
Pompano
2
:
1
Oysters
Oysters
Contains more Monounsaturated Fat +555.1%
Contains more Polyunsaturated fat +38.1%
Contains less Saturated Fat -78.9%
Pompano
49% 36% 16%
Saturated Fat: 4.499 g
Monounsaturated Fat: 3.315 g
Polyunsaturated fat: 1.458 g
Oysters
38% 20% 42%
Saturated Fat: 0.948 g
Monounsaturated Fat: 0.506 g
Polyunsaturated fat: 1.056 g
Contains more Monounsaturated Fat +555.1%
Contains more Polyunsaturated fat +38.1%
Contains less Saturated Fat -78.9%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Pompano Oysters
Lower in Sugar ok
Lower in Sodium ok
Lower in Cholesterol ok
Lower in price ok
Lower in Saturated Fat ok
Rich in minerals ok
Lower in Glycemic Index Equal
Rich in vitamins Equal

All nutrients comparison - raw data values

Nutrient Pompano Oysters Opinion
Net carbs 0g 5.45g Oysters
Protein 23.69g 11.42g Pompano
Fats 12.14g 3.42g Pompano
Carbs 0g 5.45g Oysters
Calories 211kcal 102kcal Pompano
Starch 0.9g Oysters
Sugar 1.23g Pompano
Calcium 43mg 116mg Oysters
Iron 0.67mg 9.21mg Oysters
Magnesium 31mg 35mg Oysters
Phosphorus 341mg 194mg Pompano
Potassium 636mg 139mg Pompano
Sodium 76mg 166mg Pompano
Zinc 0.69mg 78.6mg Oysters
Copper 0.078mg 5.707mg Oysters
Manganese 0.025mg 0.591mg Oysters
Selenium 46.8µg 39.5µg Pompano
Vitamin A 120IU 88IU Pompano
Vitamin A RAE 36µg 26µg Pompano
Vitamin E 1.7mg Oysters
Vitamin D 2IU Oysters
Vitamin B1 0.68mg 0.036mg Pompano
Vitamin B2 0.15mg 0.18mg Oysters
Vitamin B3 3.8mg 1.85mg Pompano
Vitamin B5 0.87mg 0.447mg Pompano
Vitamin B6 0.23mg 0.061mg Pompano
Folate 17µg 14µg Pompano
Vitamin B12 1.2µg 17.5µg Oysters
Vitamin K 2µg Oysters
Tryptophan 0.265mg 0.138mg Pompano
Threonine 1.038mg 0.046mg Pompano
Isoleucine 1.092mg 0.459mg Pompano
Leucine 1.925mg 0.716mg Pompano
Lysine 2.175mg 0.762mg Pompano
Methionine 0.701mg 0.257mg Pompano
Phenylalanine 0.925mg 0.413mg Pompano
Valine 1.22mg 0.523mg Pompano
Histidine 0.697mg 0.22mg Pompano
Cholesterol 64mg 79mg Pompano
Trans Fat 0.068g Pompano
Saturated Fat 4.499g 0.948g Oysters
Omega-3 - DHA 0.504g 0.271g Pompano
Omega-3 - EPA 0.224g 0.353g Oysters
Omega-3 - DPA 0.259g 0.02g Pompano
Monounsaturated Fat 3.315g 0.506g Pompano
Polyunsaturated fat 1.458g 1.056g Pompano
Omega-6 - Eicosadienoic acid 0.007g Oysters
Omega-6 - Linoleic acid 0.061g Oysters
Omega-6 - Gamma-linoleic acid 0.004g Oysters
Omega-3 - ALA 0.163g Oysters
Omega-3 - Eicosatrienoic acid 0.004g Oysters
Omega-6 - Dihomo-gamma-linoleic acid 0.007g Oysters

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Pompano Oysters
Low Fats diet ok
Low Carbs diet ok
Low Calories diet ok
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
46%
Pompano
197%
Oysters
Minerals Daily Need Coverage Score
58%
Pompano
486%
Oysters

Comparison summary

Which food is lower in Sugar?
Pompano
Pompano is lower in Sugar (difference - 1.23g)
Which food contains less Sodium?
Pompano
Pompano contains less Sodium (difference - 90mg)
Which food is lower in Cholesterol?
Pompano
Pompano is lower in Cholesterol (difference - 15mg)
Which food is cheaper?
Pompano
Pompano is cheaper (difference - $3)
Which food is lower in Saturated Fat?
Oysters
Oysters is lower in Saturated Fat (difference - 3.551g)
Which food is richer in minerals?
Oysters
Oysters is relatively richer in minerals
Which food is lower in glycemic index?
?
The foods have equal glycemic indexes (0)
Which food is richer in vitamins?
?
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.

References

All the values for which the sources are not specified explicitly are taken from FDA’s Food Central. The exact link to the food presented on this page can be found below.

  1. Pompano - https://fdc.nal.usda.gov/fdc-app.html#/food-details/173683/nutrients
  2. Oysters - https://fdc.nal.usda.gov/fdc-app.html#/food-details/171980/nutrients

All the Daily Values are presented for males aged 31-50, for 2000-calorie diets.

Data provided by FoodStruct.com should be considered and used as information only. Please consult your physician before beginning any diet.