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Pompano vs. Scallops — In-Depth Nutrition Comparison

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How are pompano and scallops different?

  • Pompano is higher in vitamin B1, selenium, vitamin B3, vitamin B5, vitamin B2, and potassium; however, scallops are richer in vitamin B12 and phosphorus.
  • Daily need coverage for vitamin B1 for pompano is 56% higher.
  • Pompano contains 21 times more saturated fat than scallops. While pompano contains 4.499g of saturated fat, scallops contain only 0.218g.

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

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Pompano vs Scallops 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 26% 3% 28% 22% 11% 42% 183% 87% 3.8% 118%
Contains more CalciumCalcium +330%
Contains more PotassiumPotassium +102.5%
Contains more IronIron +15.5%
Contains more CopperCopper +136.4%
Contains less SodiumSodium -88.6%
Contains more SeleniumSelenium +115.7%
Contains more MagnesiumMagnesium +19.4%
Contains more ZincZinc +124.6%
Contains more PhosphorusPhosphorus +24.9%
Contains more ManganeseManganese +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.
Vitamin C Vit. C Vitamin A Vit. A Vitamin E Vit. E Vitamin D Vit. D 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 Choline Choline 0% 12% 0% 0% 170% 35% 71% 52% 53% 150% 0% 13% 0%
Vitamin C Vit. C Vitamin A Vit. A Vitamin E Vit. E Vitamin D Vit. D 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 Choline Choline 0% 0.67% 0% 0% 3% 5.5% 20% 22% 26% 269% 0% 15% 60%
Contains more Vitamin AVitamin A +1700%
Contains more Vitamin B1Vitamin B1 +5566.7%
Contains more Vitamin B2Vitamin B2 +525%
Contains more Vitamin B3Vitamin B3 +253.2%
Contains more Vitamin B5Vitamin B5 +137.7%
Contains more Vitamin B6Vitamin B6 +105.4%
Contains more Vitamin B12Vitamin B12 +79.2%
Contains more FolateFolate +17.6%
~equal in Vitamin C ~0mg
~equal in Vitamin E ~0mg
~equal in Vitamin D ~0µg
~equal in Vitamin K ~0µg

All nutrients comparison - raw data values

Nutrient Pompano Scallops DV% diff.
Vitamin B1 0.68mg 0.012mg 56%
Selenium 46.8µg 21.7µg 46%
Vitamin B12 1.2µg 2.15µg 40%
Sodium 76mg 667mg 26%
Choline 110.7mg 20%
Saturated fat 4.499g 0.218g 19%
Vitamin B3 3.8mg 1.076mg 17%
Fats 12.14g 0.84g 17%
Phosphorus 341mg 426mg 12%
Vitamin B2 0.15mg 0.024mg 10%
Vitamin B5 0.87mg 0.366mg 10%
Potassium 636mg 314mg 9%
Vitamin B6 0.23mg 0.112mg 9%
Zinc 0.69mg 1.55mg 8%
Cholesterol 64mg 41mg 8%
Monounsaturated fat 3.315g 0.082g 8%
Polyunsaturated fat 1.458g 0.222g 8%
Protein 23.69g 20.54g 6%
Calories 211kcal 111kcal 5%
Copper 0.078mg 0.033mg 5%
Vitamin A 36µg 2µg 4%
Calcium 43mg 10mg 3%
Starch 3.69g 2%
Carbs 0g 5.41g 2%
Iron 0.67mg 0.58mg 1%
Folate 17µg 20µg 1%
Magnesium 31mg 37mg 1%
Net carbs 0g 5.41g N/A
Vitamin D 2IU 0%
Manganese 0.025mg 0.029mg 0%
Trans fat 0.009g N/A
Tryptophan 0.265mg 0.173mg 0%
Threonine 1.038mg 0.629mg 0%
Isoleucine 1.092mg 0.692mg 0%
Leucine 1.925mg 1.226mg 0%
Lysine 2.175mg 1.258mg 0%
Methionine 0.701mg 0.487mg 0%
Phenylalanine 0.925mg 0.597mg 0%
Valine 1.22mg 0.645mg 0%
Histidine 0.697mg 0.314mg 0%
Omega-3 - EPA 0.224g 0.072g N/A
Omega-3 - DHA 0.504g 0.104g N/A
Omega-3 - DPA 0.259g 0.005g N/A
Omega-6 - Eicosadienoic acid 0.002g 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
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 ProteinProtein +15.3%
Contains more FatsFats +1345.2%
Contains more CarbsCarbs +∞%
Contains more WaterWater +11.6%
Contains more OtherOther +146.7%

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
42% 16% 43%
Saturated fat: Sat. Fat 0.218 g
Monounsaturated fat: Mono. Fat 0.082 g
Polyunsaturated fat: Poly. Fat 0.222 g
Contains more Mono. FatMonounsaturated fat +3942.7%
Contains more Poly. FatPolyunsaturated fat +556.8%
Contains less Sat. FatSaturated fat -95.2%

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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. Scallops - 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.