Squid vs. Pompano — In-Depth Nutrition Comparison
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How are squid and pompano different?
- Squid has more vitamin B12, iron, vitamin B2, copper, selenium, phosphorus, and zinc; however, pompano is richer in vitamin B1.
- Squid covers your daily need for vitamin B12, 175% more than pompano.
- Squid has 16 times more iron than pompano. Squid 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
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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.
| Contains more MagnesiumMagnesium | +93.5% |
| Contains more CalciumCalcium | +318.6% |
| Contains more IronIron | +1517.9% |
| Contains more CopperCopper | +1179.5% |
| Contains more ZincZinc | +401.4% |
| Contains more PhosphorusPhosphorus | +70.1% |
| Contains more ManganeseManganese | +736% |
| Contains more SeleniumSelenium | +91.5% |
| Contains less SodiumSodium | -89.8% |
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.
| Contains more Vitamin CVitamin C | +∞% |
| Contains more Vitamin AVitamin A | +463.9% |
| Contains more Vitamin B2Vitamin B2 | +1052.7% |
| Contains more Vitamin B6Vitamin B6 | +17.4% |
| Contains more Vitamin B12Vitamin B12 | +350% |
| Contains more FolateFolate | +41.2% |
| Contains more Vitamin B1Vitamin B1 | +3900% |
| Contains more Vitamin B3Vitamin B3 | +73.6% |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
| Contains more ProteinProtein | +37.1% |
| Contains more CarbsCarbs | +∞% |
| Contains more OtherOther | +180% |
| Contains more FatsFats | +767.1% |
~equal in
Water
~62.97g
Fat Type Comparison
Fat type breakdown side-by-side comparison
| Contains less Sat. FatSaturated fat | -94.8% |
| Contains more Mono. FatMonounsaturated fat | +1946.3% |
| Contains more Poly. FatPolyunsaturated 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.
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| Lower in Saturated fat |
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| Lower in Glycemic Index |
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| Rich in minerals |
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| Rich in vitamins |
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| Lower in Cholesterol |
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| Lower in Sodium |
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| Lower in Sugar | Equal | ||
| Lower in price | Equal | ||
All nutrients comparison - raw data values
| Nutrient | |
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DV% diff. |
| Vitamin B12 | 5.4µg | 1.2µg | 175% |
| Iron | 10.84mg | 0.67mg | 127% |
| Vitamin B2 | 1.729mg | 0.15mg | 121% |
| Copper | 0.998mg | 0.078mg | 102% |
| Selenium | 89.6µg | 46.8µg | 78% |
| Vitamin B1 | 0.017mg | 0.68mg | 55% |
| Cholesterol | 224mg | 64mg | 53% |
| Phosphorus | 580mg | 341mg | 34% |
| Sodium | 744mg | 76mg | 29% |
| Zinc | 3.46mg | 0.69mg | 25% |
| Vitamin A | 203µg | 36µg | 19% |
| Saturated fat | 0.236g | 4.499g | 19% |
| Protein | 32.48g | 23.69g | 18% |
| Fats | 1.4g | 12.14g | 17% |
| Calcium | 180mg | 43mg | 14% |
| Vitamin B3 | 2.189mg | 3.8mg | 10% |
| Vitamin C | 8.5mg | 0mg | 9% |
| Monounsaturated fat | 0.162g | 3.315g | 8% |
| Manganese | 0.209mg | 0.025mg | 8% |
| Polyunsaturated fat | 0.268g | 1.458g | 8% |
| Magnesium | 60mg | 31mg | 7% |
| Calories | 158kcal | 211kcal | 3% |
| Vitamin B6 | 0.27mg | 0.23mg | 3% |
| Folate | 24µg | 17µg | 2% |
| Vitamin B5 | 0.9mg | 0.87mg | 1% |
| Carbs | 1.64g | 0g | 1% |
| Net carbs | 1.64g | 0g | N/A |
| Potassium | 637mg | 636mg | 0% |
| Tryptophan | 0.364mg | 0.265mg | 0% |
| Threonine | 1.398mg | 1.038mg | 0% |
| Isoleucine | 1.414mg | 1.092mg | 0% |
| Leucine | 2.287mg | 1.925mg | 0% |
| Lysine | 2.427mg | 2.175mg | 0% |
| Methionine | 0.733mg | 0.701mg | 0% |
| Phenylalanine | 1.164mg | 0.925mg | 0% |
| Valine | 1.419mg | 1.22mg | 0% |
| Histidine | 0.624mg | 0.697mg | 0% |
| Omega-3 - EPA | 0.078g | 0.224g | N/A |
| Omega-3 - DHA | 0.132g | 0.504g | N/A |
| Omega-3 - DPA | 0.012g | 0.259g | N/A |
Which food is preferable for your diet?
is better in case of low diet
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| Low Calories diet |
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| Low Fats diet |
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| Low Carbs diet |
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| Low Glycemic Index diet |
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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
104%
43%
Minerals Daily Need Coverage Score
185%
58%
Comparison summary
Which food is lower in Saturated fat?
Squid is lower in Saturated fat (difference - 4.263g)
Which food is lower in glycemic index?
Squid is lower in glycemic index (difference - 0)
Which food is richer in minerals?
Squid is relatively richer in minerals
Which food is richer in vitamins?
Squid is relatively richer in vitamins
Which food is lower in Cholesterol?
Pompano is lower in Cholesterol (difference - 160mg)
Which food contains less Sodium?
Pompano contains less Sodium (difference - 668mg)
Which food contains less Sugar?
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The foods are relatively equal in Sugar ( g)
Which food is cheaper?
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The foods are relatively equal in price ($)