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  6. Pompano vs. Scallop

Pompano vs. Scallop — In-Depth Nutrition Comparison

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How are Pompano and Scallop different?

  • Pompano is higher in Vitamin B1, Selenium, Vitamin B3, Vitamin B5, Vitamin B2, and Potassium, however, Scallop is richer in Vitamin B12, and Phosphorus.
  • Daily need coverage for Vitamin B1 from Pompano is 56% higher.
  • Pompano contains 21 times more Saturated Fat than Scallop. While Pompano contains 4.499g of Saturated Fat, Scallop contains only 0.218g.

Fish, pompano, florida, cooked, dry heat and Mollusks, scallop, (bay and sea), cooked, steamed are the varieties used in this article.

Infographic

Pompano vs Scallop 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
6
:
4
Scallop
Scallop
Contains more Calcium +330%
Contains more Iron +15.5%
Contains more Potassium +102.5%
Contains less Sodium -88.6%
Contains more Copper +136.4%
Contains more Selenium +115.7%
Contains more Magnesium +19.4%
Contains more Phosphorus +24.9%
Contains more Zinc +124.6%
Contains more Manganese +16%
Pompano
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 13% 26% 23% 147% 57% 10% 19% 27% 4% 256%
Scallop
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 3% 22% 27% 183% 28% 87% 43% 11% 4% 119%
Contains more Calcium +330%
Contains more Iron +15.5%
Contains more Potassium +102.5%
Contains less Sodium -88.6%
Contains more Copper +136.4%
Contains more Selenium +115.7%
Contains more Magnesium +19.4%
Contains more Phosphorus +24.9%
Contains more Zinc +124.6%
Contains more Manganese +16%

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
Scallop
Scallop
Contains more Vitamin A +2300%
Contains more Vitamin B1 +5566.7%
Contains more Vitamin B2 +525%
Contains more Vitamin B3 +253.2%
Contains more Vitamin B5 +137.7%
Contains more Vitamin B6 +105.4%
Contains more Folate +17.6%
Contains more Vitamin B12 +79.2%
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%
Scallop
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 1% 0% 0% 0% 3% 6% 21% 22% 26% 15% 269% 0%
Contains more Vitamin A +2300%
Contains more Vitamin B1 +5566.7%
Contains more Vitamin B2 +525%
Contains more Vitamin B3 +253.2%
Contains more Vitamin B5 +137.7%
Contains more Vitamin B6 +105.4%
Contains more Folate +17.6%
Contains more Vitamin B12 +79.2%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Pompano
Pompano
2
:
3
Scallop
Scallop
Contains more Protein +15.3%
Contains more Fats +1345.2%
Contains more Carbs +∞%
Contains more Water +11.6%
Contains more Other +146.7%
Pompano
24% 12% 63%
Protein: 23.69 g
Fats: 12.14 g
Carbs: 0 g
Water: 62.97 g
Other: 1.2 g
Scallop
21% 5% 70% 3%
Protein: 20.54 g
Fats: 0.84 g
Carbs: 5.41 g
Water: 70.25 g
Other: 2.96 g
Contains more Protein +15.3%
Contains more Fats +1345.2%
Contains more Carbs +∞%
Contains more Water +11.6%
Contains more Other +146.7%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Pompano
Pompano
2
:
1
Scallop
Scallop
Contains more Monounsaturated Fat +3942.7%
Contains more Polyunsaturated fat +556.8%
Contains less Saturated Fat -95.2%
Pompano
49% 36% 16%
Saturated Fat: 4.499 g
Monounsaturated Fat: 3.315 g
Polyunsaturated fat: 1.458 g
Scallop
42% 16% 43%
Saturated Fat: 0.218 g
Monounsaturated Fat: 0.082 g
Polyunsaturated fat: 0.222 g
Contains more Monounsaturated Fat +3942.7%
Contains more Polyunsaturated fat +556.8%
Contains less Saturated Fat -95.2%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Pompano Scallop Opinion
Net carbs 0g 5.41g Scallop
Protein 23.69g 20.54g Pompano
Fats 12.14g 0.84g Pompano
Carbs 0g 5.41g Scallop
Calories 211kcal 111kcal Pompano
Starch 3.69g Scallop
Calcium 43mg 10mg Pompano
Iron 0.67mg 0.58mg Pompano
Magnesium 31mg 37mg Scallop
Phosphorus 341mg 426mg Scallop
Potassium 636mg 314mg Pompano
Sodium 76mg 667mg Pompano
Zinc 0.69mg 1.55mg Scallop
Copper 0.078mg 0.033mg Pompano
Manganese 0.025mg 0.029mg Scallop
Selenium 46.8µg 21.7µg Pompano
Vitamin A 120IU 5IU Pompano
Vitamin A RAE 36µg 2µg Pompano
Vitamin D 2IU Scallop
Vitamin B1 0.68mg 0.012mg Pompano
Vitamin B2 0.15mg 0.024mg Pompano
Vitamin B3 3.8mg 1.076mg Pompano
Vitamin B5 0.87mg 0.366mg Pompano
Vitamin B6 0.23mg 0.112mg Pompano
Folate 17µg 20µg Scallop
Vitamin B12 1.2µg 2.15µg Scallop
Tryptophan 0.265mg 0.173mg Pompano
Threonine 1.038mg 0.629mg Pompano
Isoleucine 1.092mg 0.692mg Pompano
Leucine 1.925mg 1.226mg Pompano
Lysine 2.175mg 1.258mg Pompano
Methionine 0.701mg 0.487mg Pompano
Phenylalanine 0.925mg 0.597mg Pompano
Valine 1.22mg 0.645mg Pompano
Histidine 0.697mg 0.314mg Pompano
Cholesterol 64mg 41mg Scallop
Trans Fat 0.009g Pompano
Saturated Fat 4.499g 0.218g Scallop
Omega-3 - DHA 0.504g 0.104g Pompano
Omega-3 - EPA 0.224g 0.072g Pompano
Omega-3 - DPA 0.259g 0.005g Pompano
Monounsaturated Fat 3.315g 0.082g Pompano
Polyunsaturated fat 1.458g 0.222g Pompano
Omega-6 - Eicosadienoic acid 0.002g Scallop

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Pompano Scallop
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
30%
Scallop
Minerals Daily Need Coverage Score
58%
Pompano
52%
Scallop

Comparison summary

Which food is lower in Cholesterol?
Scallop
Scallop is lower in Cholesterol (difference - 23mg)
Which food is lower in Saturated Fat?
Scallop
Scallop is lower in Saturated Fat (difference - 4.281g)
Which food is lower in glycemic index?
Scallop
Scallop is lower in glycemic index (difference - 0)
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 - 591mg)
Which food is cheaper?
?
The foods are relatively equal in price ($)
Which food is richer in minerals?
?
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.
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. Scallop - https://fdc.nal.usda.gov/fdc-app.html#/food-details/167742/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.