Foodstruct Nutrition Search | Diet Analysis | Food Comparison | Glycemic Index Chart | Insulin Index Chart | Blog | Subscribe | Sign Up
  1. Home
  2. Foods
  3. Seafood
  4. Squid as food
  5. Compare
  6. Squid as food vs. Pompano

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

Compare

How are Squid as food and Pompano different?

  • Squid as food has more Vitamin B12, Iron, Vitamin B2, Copper, Selenium, Phosphorus, and Zinc, however, Pompano is richer in Vitamin B1.
  • Squid as food covers your daily need of Vitamin B12 175% more than Pompano.
  • Squid as food has 16 times more Iron than Pompano. Squid as food has 10.84mg of Iron, while Pompano has 0.67mg.
  • Pompano contains less Sodium.

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

Infographic

Squid as food vs Pompano 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.
Squid as food
Squid as food
9
:
1
Pompano
Pompano
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%
Contains less Sodium -89.8%
Equal in Potassium - 636
Squid as food
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 54% 407% 43% 249% 57% 98% 95% 333% 28% 489%
Pompano
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 13% 26% 23% 147% 57% 10% 19% 27% 4% 256%
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%
Contains less Sodium -89.8%
Equal in Potassium - 636

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.
Squid as food
Squid as food
7
:
2
Pompano
Pompano
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%
Contains more Vitamin B1 +3900%
Contains more Vitamin B3 +73.6%
Equal in Vitamin B5 - 0.87
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%
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%
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%
Contains more Vitamin B1 +3900%
Contains more Vitamin B3 +73.6%
Equal in Vitamin B5 - 0.87

Macronutrient Comparison

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

Fat Type Comparison

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

Comparison summary table

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

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Squid as food Pompano
Low Fats diet ok
Low Carbs diet ok
Low Calories diet ok
Low Glycemic Index diet ok

People also compare

Squid as food
Squid as food vs Caviar
Caviar
Squid as food
Squid as food vs Mussels
Mussels
Squid as food
Squid as food vs Crab
Crab
Pompano
Pompano vs Rockfish
Rockfish
Pompano
Pompano vs Orange roughy raw
Orange roughy raw
Pompano
Pompano vs Sablefish raw
Sablefish raw

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
110%
Squid as food
46%
Pompano
Minerals Daily Need Coverage Score
185%
Squid as food
58%
Pompano

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. Squid as food - https://fdc.nal.usda.gov/fdc-app.html#/food-details/172010/nutrients
  2. Pompano - https://fdc.nal.usda.gov/fdc-app.html#/food-details/173683/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.