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% |
All nutrients comparison - raw data values
| Nutrient |  |
 |
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 |
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% |
