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  6. Pompano vs. Octopus

Pompano vs. Octopus — In-Depth Nutrition Comparison

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How are Pompano and Octopus different?

  • Pompano is higher in Vitamin B1, however, Octopus is richer in Vitamin B12, Iron, Selenium, Copper, Vitamin B6, and Zinc.
  • Daily need coverage for Vitamin B12 from Octopus is 1450% higher.
  • Pompano contains 12 times more Vitamin B1 than Octopus. While Pompano contains 0.68mg of Vitamin B1, Octopus contains only 0.057mg.
  • Octopus has less Saturated Fat.

Fish, pompano, florida, cooked, dry heat and Mollusks, octopus, common, cooked, moist heat are the varieties used in this article.

Infographic

Pompano vs Octopus 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
3
:
7
Octopus
Octopus
Contains more Phosphorus +22.2%
Contains less Sodium -83.5%
Contains more Calcium +146.5%
Contains more Iron +1323.9%
Contains more Magnesium +93.5%
Contains more Zinc +387%
Contains more Copper +847.4%
Contains more Manganese +88%
Contains more Selenium +91.5%
Equal in Potassium - 630
Pompano
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 13% 26% 23% 147% 57% 10% 19% 27% 4% 256%
Octopus
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 32% 358% 43% 120% 56% 60% 92% 247% 7% 489%
Contains more Phosphorus +22.2%
Contains less Sodium -83.5%
Contains more Calcium +146.5%
Contains more Iron +1323.9%
Contains more Magnesium +93.5%
Contains more Zinc +387%
Contains more Copper +847.4%
Contains more Manganese +88%
Contains more Selenium +91.5%
Equal in Potassium - 630

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
3
:
9
Octopus
Octopus
Contains more Vitamin B1 +1093%
Contains more Vitamin B2 +97.4%
Contains more Vitamin A +150%
Contains more Vitamin C +∞%
Contains more Vitamin B6 +181.7%
Contains more Folate +41.2%
Contains more Vitamin B12 +2900%
Equal in Vitamin B3 - 3.78
Equal in Vitamin B5 - 0.9
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%
Octopus
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 18% 24% 0% 27% 15% 18% 71% 54% 150% 18% 4500% 1%
Contains more Vitamin B1 +1093%
Contains more Vitamin B2 +97.4%
Contains more Vitamin A +150%
Contains more Vitamin C +∞%
Contains more Vitamin B6 +181.7%
Contains more Folate +41.2%
Contains more Vitamin B12 +2900%
Equal in Vitamin B3 - 3.78
Equal in Vitamin B5 - 0.9

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Pompano
Pompano
2
:
3
Octopus
Octopus
Contains more Fats +483.7%
Contains more Protein +25.9%
Contains more Carbs +∞%
Contains more Other +166.7%
Equal in Water - 60.5
Pompano
24% 12% 63%
Protein: 23.69 g
Fats: 12.14 g
Carbs: 0 g
Water: 62.97 g
Other: 1.2 g
Octopus
30% 2% 4% 61% 3%
Protein: 29.82 g
Fats: 2.08 g
Carbs: 4.4 g
Water: 60.5 g
Other: 3.2 g
Contains more Fats +483.7%
Contains more Protein +25.9%
Contains more Carbs +∞%
Contains more Other +166.7%
Equal in Water - 60.5

Fat Type Comparison

Fat type breakdown side-by-side comparison
Pompano
Pompano
2
:
1
Octopus
Octopus
Contains more Monounsaturated Fat +923.1%
Contains more Polyunsaturated fat +205.7%
Contains less Saturated Fat -89.9%
Pompano
49% 36% 16%
Saturated Fat: 4.499 g
Monounsaturated Fat: 3.315 g
Polyunsaturated fat: 1.458 g
Octopus
36% 26% 38%
Saturated Fat: 0.453 g
Monounsaturated Fat: 0.324 g
Polyunsaturated fat: 0.477 g
Contains more Monounsaturated Fat +923.1%
Contains more Polyunsaturated fat +205.7%
Contains less Saturated Fat -89.9%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Pompano Octopus Opinion
Net carbs 0g 4.4g Octopus
Protein 23.69g 29.82g Octopus
Fats 12.14g 2.08g Pompano
Carbs 0g 4.4g Octopus
Calories 211kcal 164kcal Pompano
Calcium 43mg 106mg Octopus
Iron 0.67mg 9.54mg Octopus
Magnesium 31mg 60mg Octopus
Phosphorus 341mg 279mg Pompano
Potassium 636mg 630mg Pompano
Sodium 76mg 460mg Pompano
Zinc 0.69mg 3.36mg Octopus
Copper 0.078mg 0.739mg Octopus
Manganese 0.025mg 0.047mg Octopus
Selenium 46.8µg 89.6µg Octopus
Vitamin A 120IU 300IU Octopus
Vitamin A RAE 36µg 90µg Octopus
Vitamin E 1.2mg Octopus
Vitamin C 0mg 8mg Octopus
Vitamin B1 0.68mg 0.057mg Pompano
Vitamin B2 0.15mg 0.076mg Pompano
Vitamin B3 3.8mg 3.78mg Pompano
Vitamin B5 0.87mg 0.9mg Octopus
Vitamin B6 0.23mg 0.648mg Octopus
Folate 17µg 24µg Octopus
Vitamin B12 1.2µg 36µg Octopus
Vitamin K 0.1µg Octopus
Tryptophan 0.265mg 0.334mg Octopus
Threonine 1.038mg 1.283mg Octopus
Isoleucine 1.092mg 1.298mg Octopus
Leucine 1.925mg 2.099mg Octopus
Lysine 2.175mg 2.228mg Octopus
Methionine 0.701mg 0.673mg Pompano
Phenylalanine 0.925mg 1.069mg Octopus
Valine 1.22mg 1.303mg Octopus
Histidine 0.697mg 0.573mg Pompano
Cholesterol 64mg 96mg Pompano
Saturated Fat 4.499g 0.453g Octopus
Omega-3 - DHA 0.504g 0.162g Pompano
Omega-3 - EPA 0.224g 0.152g Pompano
Omega-3 - DPA 0.259g 0.012g Pompano
Monounsaturated Fat 3.315g 0.324g Pompano
Polyunsaturated fat 1.458g 0.477g Pompano

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Pompano Octopus
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
46%
Pompano
408%
Octopus
Minerals Daily Need Coverage Score
58%
Pompano
150%
Octopus

Comparison summary

Which food is lower in Sugar?
Pompano
Pompano is lower in Sugar (difference - 0g)
Which food contains less Sodium?
Pompano
Pompano contains less Sodium (difference - 384mg)
Which food is lower in Cholesterol?
Pompano
Pompano is lower in Cholesterol (difference - 32mg)
Which food is lower in Saturated Fat?
Octopus
Octopus is lower in Saturated Fat (difference - 4.046g)
Which food is lower in glycemic index?
Octopus
Octopus is lower in glycemic index (difference - 0)
Which food is richer in minerals?
Octopus
Octopus is relatively richer in minerals
Which food is richer in vitamins?
Octopus
Octopus is relatively richer in vitamins
Which food is cheaper?
?
The foods are relatively equal in price ($)

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. Octopus - https://fdc.nal.usda.gov/fdc-app.html#/food-details/174249/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.