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Pompano vs. Mussels — In-Depth Nutrition Comparison

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The main differences between Pompano and Mussels

  • Pompano is richer in Vitamin B1, yet Mussels is richer in Vitamin B12, Manganese, Selenium, Iron, Vitamin B2, Zinc, Vitamin C, and Folate.
  • Daily need coverage for Vitamin B12 from Mussels is 950% higher.
  • Pompano contains 5 times more Saturated Fat than Mussels. Pompano contains 4.499g of Saturated Fat, while Mussels contains 0.85g.

Food types used in this article are Fish, pompano, florida, cooked, dry heat and Mollusks, mussel, blue, cooked, moist heat.

Infographic

Pompano vs Mussels 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.
Contains more Calcium +30.3%
Contains more Phosphorus +19.6%
Contains more Potassium +137.3%
Contains less Sodium -79.4%
Contains more Iron +903%
Contains more Magnesium +19.4%
Contains more Zinc +287%
Contains more Copper +91%
Contains more Manganese +27100%
Contains more Selenium +91.5%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 13% 26% 23% 147% 57% 10% 19% 27% 4% 256%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 10% 252% 27% 123% 24% 49% 73% 50% 887% 489%
Contains more Calcium +30.3%
Contains more Phosphorus +19.6%
Contains more Potassium +137.3%
Contains less Sodium -79.4%
Contains more Iron +903%
Contains more Magnesium +19.4%
Contains more Zinc +287%
Contains more Copper +91%
Contains more Manganese +27100%
Contains more Selenium +91.5%

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 B1 +126.7%
Contains more Vitamin B3 +26.7%
Contains more Vitamin B6 +130%
Contains more Vitamin A +153.3%
Contains more Vitamin C +∞%
Contains more Vitamin B2 +180%
Contains more Folate +347.1%
Contains more Vitamin B12 +1900%
Equal in Vitamin B5 - 0.95
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Choline Vitamin K 8% 0% 0% 0% 171% 35% 72% 53% 54% 13% 150% 0% 0%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Choline Vitamin K 19% 0% 0% 46% 75% 97% 57% 57% 24% 57% 3000% 0% 0%
Contains more Vitamin B1 +126.7%
Contains more Vitamin B3 +26.7%
Contains more Vitamin B6 +130%
Contains more Vitamin A +153.3%
Contains more Vitamin C +∞%
Contains more Vitamin B2 +180%
Contains more Folate +347.1%
Contains more Vitamin B12 +1900%
Equal in Vitamin B5 - 0.95

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Contains more Fats +171%
Contains more Carbs +∞%
Contains more Other +165%
Equal in Protein - 23.8
Equal in Water - 61.15
24% 12% 63%
Protein: 23.69 g
Fats: 12.14 g
Carbs: 0 g
Water: 62.97 g
Other: 1.2 g
24% 4% 7% 61% 3%
Protein: 23.8 g
Fats: 4.48 g
Carbs: 7.39 g
Water: 61.15 g
Other: 3.18 g
Contains more Fats +171%
Contains more Carbs +∞%
Contains more Other +165%
Equal in Protein - 23.8
Equal in Water - 61.15

Fat Type Comparison

Fat type breakdown side-by-side comparison
Contains more Monounsaturated Fat +226.9%
Contains more Polyunsaturated fat +20.3%
Contains less Saturated Fat -81.1%
49% 36% 16%
Saturated Fat: 4.499 g
Monounsaturated Fat: 3.315 g
Polyunsaturated fat: 1.458 g
28% 33% 39%
Saturated Fat: 0.85 g
Monounsaturated Fat: 1.014 g
Polyunsaturated fat: 1.212 g
Contains more Monounsaturated Fat +226.9%
Contains more Polyunsaturated fat +20.3%
Contains less Saturated Fat -81.1%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Pompano Mussels Opinion
Net carbs 0g 7.39g Mussels
Protein 23.69g 23.8g Mussels
Fats 12.14g 4.48g Pompano
Carbs 0g 7.39g Mussels
Calories 211kcal 172kcal Pompano
Calcium 43mg 33mg Pompano
Iron 0.67mg 6.72mg Mussels
Magnesium 31mg 37mg Mussels
Phosphorus 341mg 285mg Pompano
Potassium 636mg 268mg Pompano
Sodium 76mg 369mg Pompano
Zinc 0.69mg 2.67mg Mussels
Copper 0.078mg 0.149mg Mussels
Manganese 0.025mg 6.8mg Mussels
Selenium 46.8µg 89.6µg Mussels
Vitamin A 120IU 304IU Mussels
Vitamin A RAE 36µg 91µg Mussels
Vitamin C 0mg 13.6mg Mussels
Vitamin B1 0.68mg 0.3mg Pompano
Vitamin B2 0.15mg 0.42mg Mussels
Vitamin B3 3.8mg 3mg Pompano
Vitamin B5 0.87mg 0.95mg Mussels
Vitamin B6 0.23mg 0.1mg Pompano
Folate 17µg 76µg Mussels
Vitamin B12 1.2µg 24µg Mussels
Tryptophan 0.265mg 0.267mg Mussels
Threonine 1.038mg 1.025mg Pompano
Isoleucine 1.092mg 1.036mg Pompano
Leucine 1.925mg 1.676mg Pompano
Lysine 2.175mg 1.779mg Pompano
Methionine 0.701mg 0.537mg Pompano
Phenylalanine 0.925mg 0.853mg Pompano
Valine 1.22mg 1.04mg Pompano
Histidine 0.697mg 0.457mg Pompano
Cholesterol 64mg 56mg Mussels
Saturated Fat 4.499g 0.85g Mussels
Omega-3 - DHA 0.504g 0.506g Mussels
Omega-3 - EPA 0.224g 0.276g Mussels
Omega-3 - DPA 0.259g 0.044g Pompano
Monounsaturated Fat 3.315g 1.014g Pompano
Polyunsaturated fat 1.458g 1.212g Pompano

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Pompano Mussels
Low Fats diet ok
Low Carbs diet ok
Low Calories diet ok
Low Glycemic Index diet ok

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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%
Pompano
264%
Mussels
Minerals Daily Need Coverage Score
58%
Pompano
198%
Mussels

Comparison summary

Which food contains less Sodium?
Pompano
Pompano contains less Sodium (difference - 293mg)
Which food is lower in glycemic index?
Pompano
Pompano is lower in glycemic index (difference - 50)
Which food is cheaper?
Pompano
Pompano is cheaper (difference - $7)
Which food is lower in Cholesterol?
Mussels
Mussels is lower in Cholesterol (difference - 8mg)
Which food is lower in Saturated Fat?
Mussels
Mussels is lower in Saturated Fat (difference - 3.649g)
Which food is richer in minerals?
Mussels
Mussels is relatively richer in minerals
Which food contains less Sugar?
?
The foods are relatively equal in Sugar ( g)
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. Mussels - https://fdc.nal.usda.gov/fdc-app.html#/food-details/174217/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.