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  6. Pompano vs. Squid as food

Pompano vs. Squid as food — In-Depth Nutrition Comparison

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How are Pompano and Squid as food different?

  • Pompano has more Vitamin B1, however, Squid as food is richer in Vitamin B12, Iron, Vitamin B2, Copper, Selenium, Phosphorus, and Zinc.
  • Squid as food covers your daily need of Vitamin B12 175% more than Pompano.
  • Pompano has 40 times more Vitamin B1 than Squid as food. Pompano has 0.68mg of Vitamin B1, while Squid as food has 0.017mg.
  • Pompano contains less Cholesterol.

Fish, pompano, florida, cooked, dry heat and Mollusks, cuttlefish, mixed species, cooked, moist heat types were used in this article.

Infographic

Pompano vs Squid as food 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
1
:
9
Squid as food
Squid as food
Contains less Sodium -89.8%
Contains more Calcium +318.6%
Contains more Iron +1517.9%
Contains more Magnesium +93.5%
Contains more Phosphorus +70.1%
Contains more Zinc +401.4%
Contains more Copper +1179.5%
Contains more Manganese +736%
Contains more Selenium +91.5%
Equal in Potassium - 637
Pompano
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 13% 26% 23% 147% 57% 10% 19% 27% 4% 256%
Squid as food
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 54% 407% 43% 249% 57% 98% 95% 333% 28% 489%
Contains less Sodium -89.8%
Contains more Calcium +318.6%
Contains more Iron +1517.9%
Contains more Magnesium +93.5%
Contains more Phosphorus +70.1%
Contains more Zinc +401.4%
Contains more Copper +1179.5%
Contains more Manganese +736%
Contains more Selenium +91.5%
Equal in Potassium - 637

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
2
:
7
Squid as food
Squid as food
Contains more Vitamin B1 +3900%
Contains more Vitamin B3 +73.6%
Contains more Vitamin A +462.5%
Contains more Vitamin C +∞%
Contains more Vitamin B2 +1052.7%
Contains more Vitamin B6 +17.4%
Contains more Folate +41.2%
Contains more Vitamin B12 +350%
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%
Squid as food
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 41% 0% 0% 29% 5% 399% 42% 54% 63% 18% 676% 0%
Contains more Vitamin B1 +3900%
Contains more Vitamin B3 +73.6%
Contains more Vitamin A +462.5%
Contains more Vitamin C +∞%
Contains more Vitamin B2 +1052.7%
Contains more Vitamin B6 +17.4%
Contains more Folate +41.2%
Contains more Vitamin B12 +350%
Equal in Vitamin B5 - 0.9

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Pompano
Pompano
2
:
3
Squid as food
Squid as food
Contains more Fats +767.1%
Contains more Protein +37.1%
Contains more Carbs +∞%
Contains more Other +180%
Equal in Water - 61.12
Pompano
24% 12% 63%
Protein: 23.69 g
Fats: 12.14 g
Carbs: 0 g
Water: 62.97 g
Other: 1.2 g
Squid as food
32% 61% 3%
Protein: 32.48 g
Fats: 1.4 g
Carbs: 1.64 g
Water: 61.12 g
Other: 3.36 g
Contains more Fats +767.1%
Contains more Protein +37.1%
Contains more Carbs +∞%
Contains more Other +180%
Equal in Water - 61.12

Fat Type Comparison

Fat type breakdown side-by-side comparison
Pompano
Pompano
2
:
1
Squid as food
Squid as food
Contains more Monounsaturated Fat +1946.3%
Contains more Polyunsaturated fat +444%
Contains less Saturated Fat -94.8%
Pompano
49% 36% 16%
Saturated Fat: 4.499 g
Monounsaturated Fat: 3.315 g
Polyunsaturated fat: 1.458 g
Squid as food
35% 24% 40%
Saturated Fat: 0.236 g
Monounsaturated Fat: 0.162 g
Polyunsaturated fat: 0.268 g
Contains more Monounsaturated Fat +1946.3%
Contains more Polyunsaturated fat +444%
Contains less Saturated Fat -94.8%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Pompano Squid as food Opinion
Net carbs 0g 1.64g Squid as food
Protein 23.69g 32.48g Squid as food
Fats 12.14g 1.4g Pompano
Carbs 0g 1.64g Squid as food
Calories 211kcal 158kcal Pompano
Calcium 43mg 180mg Squid as food
Iron 0.67mg 10.84mg Squid as food
Magnesium 31mg 60mg Squid as food
Phosphorus 341mg 580mg Squid as food
Potassium 636mg 637mg Squid as food
Sodium 76mg 744mg Pompano
Zinc 0.69mg 3.46mg Squid as food
Copper 0.078mg 0.998mg Squid as food
Manganese 0.025mg 0.209mg Squid as food
Selenium 46.8µg 89.6µg Squid as food
Vitamin A 120IU 675IU Squid as food
Vitamin A RAE 36µg 203µg Squid as food
Vitamin C 0mg 8.5mg Squid as food
Vitamin B1 0.68mg 0.017mg Pompano
Vitamin B2 0.15mg 1.729mg Squid as food
Vitamin B3 3.8mg 2.189mg Pompano
Vitamin B5 0.87mg 0.9mg Squid as food
Vitamin B6 0.23mg 0.27mg Squid as food
Folate 17µg 24µg Squid as food
Vitamin B12 1.2µg 5.4µg Squid as food
Tryptophan 0.265mg 0.364mg Squid as food
Threonine 1.038mg 1.398mg Squid as food
Isoleucine 1.092mg 1.414mg Squid as food
Leucine 1.925mg 2.287mg Squid as food
Lysine 2.175mg 2.427mg Squid as food
Methionine 0.701mg 0.733mg Squid as food
Phenylalanine 0.925mg 1.164mg Squid as food
Valine 1.22mg 1.419mg Squid as food
Histidine 0.697mg 0.624mg Pompano
Cholesterol 64mg 224mg Pompano
Saturated Fat 4.499g 0.236g Squid as food
Omega-3 - DHA 0.504g 0.132g Pompano
Omega-3 - EPA 0.224g 0.078g Pompano
Omega-3 - DPA 0.259g 0.012g Pompano
Monounsaturated Fat 3.315g 0.162g Pompano
Polyunsaturated fat 1.458g 0.268g Pompano

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Pompano Squid as food
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
110%
Squid as food
Minerals Daily Need Coverage Score
58%
Pompano
185%
Squid as food

Comparison summary

Which food is lower in Saturated Fat?
Squid as food
Squid as food is lower in Saturated Fat (difference - 4.263g)
Which food is lower in glycemic index?
Squid as food
Squid as food is lower in glycemic index (difference - 0)
Which food is richer in minerals?
Squid as food
Squid as food is relatively richer in minerals
Which food is richer in vitamins?
Squid as food
Squid as food is relatively richer in vitamins
Which food contains less Sodium?
Pompano
Pompano contains less Sodium (difference - 668mg)
Which food is lower in Cholesterol?
Pompano
Pompano is lower in Cholesterol (difference - 160mg)
Which food contains less Sugar?
?
The foods are relatively equal in Sugar ( g)
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. Squid as food - https://fdc.nal.usda.gov/fdc-app.html#/food-details/172010/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.