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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 for 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
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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.
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 22% 13% 56% 25% 26% 19% 146% 9.9% 3.3% 255%
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 43% 32% 56% 358% 246% 92% 120% 60% 6.1% 489%
Contains more PhosphorusPhosphorus +22.2%
Contains less SodiumSodium -83.5%
Contains more MagnesiumMagnesium +93.5%
Contains more CalciumCalcium +146.5%
Contains more IronIron +1323.9%
Contains more CopperCopper +847.4%
Contains more ZincZinc +387%
Contains more ManganeseManganese +88%
Contains more SeleniumSelenium +91.5%
~equal in Potassium ~630mg

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.
Vitamin C Vit. C Vitamin D Vit. D Vitamin A Vit. A Vitamin E Vit. E Vitamin B1 Vit. B1 Vitamin B2 Vit. B2 Vitamin B3 Vit. B3 Vitamin B5 Vit. B5 Vitamin B6 Vit. B6 Vitamin B12 Vit. B12 Vitamin K Vit. K Folate Folate 0% 0% 12% 0% 170% 35% 71% 52% 53% 150% 0% 13%
Vitamin C Vit. C Vitamin D Vit. D Vitamin A Vit. A Vitamin E Vit. E Vitamin B1 Vit. B1 Vitamin B2 Vit. B2 Vitamin B3 Vit. B3 Vitamin B5 Vit. B5 Vitamin B6 Vit. B6 Vitamin B12 Vit. B12 Vitamin K Vit. K Folate Folate 27% 0% 30% 24% 14% 18% 71% 54% 150% 4500% 0.25% 18%
Contains more Vitamin B1Vitamin B1 +1093%
Contains more Vitamin B2Vitamin B2 +97.4%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +150%
Contains more Vitamin B6Vitamin B6 +181.7%
Contains more Vitamin B12Vitamin B12 +2900%
Contains more FolateFolate +41.2%
~equal in Vitamin D ~0µg
~equal in Vitamin B3 ~3.78mg
~equal in Vitamin B5 ~0.9mg

All nutrients comparison - raw data values

Nutrient Pompano Octopus DV% diff.
Vitamin B12 1.2µg 36µg 1450%
Iron 0.67mg 9.54mg 111%
Selenium 46.8µg 89.6µg 78%
Copper 0.078mg 0.739mg 73%
Vitamin B1 0.68mg 0.057mg 52%
Vitamin B6 0.23mg 0.648mg 32%
Zinc 0.69mg 3.36mg 24%
Saturated fat 4.499g 0.453g 18%
Sodium 76mg 460mg 17%
Fats 12.14g 2.08g 15%
Choline 81mg 15%
Protein 23.69g 29.82g 12%
Cholesterol 64mg 96mg 11%
Vitamin C 0mg 8mg 9%
Phosphorus 341mg 279mg 9%
Vitamin E 1.2mg 8%
Magnesium 31mg 60mg 7%
Monounsaturated fat 3.315g 0.324g 7%
Polyunsaturated fat 1.458g 0.477g 7%
Calcium 43mg 106mg 6%
Vitamin A 36µg 90µg 6%
Vitamin B2 0.15mg 0.076mg 6%
Calories 211kcal 164kcal 2%
Folate 17µg 24µg 2%
Carbs 0g 4.4g 1%
Manganese 0.025mg 0.047mg 1%
Vitamin B5 0.87mg 0.9mg 1%
Protein per 100 calories 11g 18g N/A
Calories per 10 g protein 89kcal 55kcal N/A
Weight per 100 calories 47g 61g N/A
Unsaturated / Saturated Fat ratio 1.1 1.8 N/A
Net carbs 0g 4.4g N/A
Potassium 636mg 630mg 0%
Vitamin B3 3.8mg 3.78mg 0%
Vitamin K 0.1µg 0%
Tryptophan 0.265mg 0.334mg 0%
Threonine 1.038mg 1.283mg 0%
Isoleucine 1.092mg 1.298mg 0%
Leucine 1.925mg 2.099mg 0%
Lysine 2.175mg 2.228mg 0%
Methionine 0.701mg 0.673mg 0%
Phenylalanine 0.925mg 1.069mg 0%
Valine 1.22mg 1.303mg 0%
Histidine 0.697mg 0.573mg 0%
Omega-3 - EPA 0.224g 0.152g N/A
Omega-3 - DHA 0.504g 0.162g N/A
Omega-3 - DPA 0.259g 0.012g N/A

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
24% 12% 63%
Protein: 23.69 g
Fats: 12.14 g
Carbs: 0 g
Water: 62.97 g
Other: 1.2 g
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 FatsFats +483.7%
Contains more ProteinProtein +25.9%
Contains more CarbsCarbs +∞%
Contains more OtherOther +166.7%
~equal in Water ~60.5g

Fat Type Comparison

Fat type breakdown side-by-side comparison
49% 36% 16%
Saturated fat: Sat. Fat 4.499 g
Monounsaturated fat: Mono. Fat 3.315 g
Polyunsaturated fat: Poly. Fat 1.458 g
36% 26% 38%
Saturated fat: Sat. Fat 0.453 g
Monounsaturated fat: Mono. Fat 0.324 g
Polyunsaturated fat: Poly. Fat 0.477 g
Contains more Mono. FatMonounsaturated fat +923.1%
Contains more Poly. FatPolyunsaturated fat +205.7%
Contains less Sat. FatSaturated fat -89.9%

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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.