Crayfish vs. Pompano — In-Depth Nutrition Comparison

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A recap on the differences between crayfish and pompano

Crayfish is higher in copper, vitamin B12, and manganese, yet pompano is higher in vitamin B1, selenium, vitamin B6, phosphorus, and potassium.
Crayfish covers your daily copper needs 67% more than pompano.
Crayfish contains 21 times more manganese than pompano. While crayfish contains 0.522mg of manganese, pompano contains only 0.025mg.
The amount of cholesterol in pompano is lower.

Food varieties used in this article are Crustaceans, crayfish, mixed species, wild, cooked, moist heat and Fish, pompano, florida, cooked, dry heat.

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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.

Crayfish

Pompano

Contains more CalciumCalcium	+39.5%
Contains more IronIron	+23.9%
Contains more CopperCopper	+778.2%
Contains more ZincZinc	+155.1%
Contains more ManganeseManganese	+1988%

Contains more PotassiumPotassium	+114.9%
Contains more PhosphorusPhosphorus	+26.3%
Contains less SodiumSodium	-19.1%
Contains more SeleniumSelenium	+27.5%

~equal in Magnesium ~31mg

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.

Crayfish

Pompano

Contains more Vitamin CVitamin C	+∞%
Contains more Vitamin EVitamin E	+∞%
Contains more Vitamin B12Vitamin B12	+79.2%
Contains more Vitamin KVitamin K	+∞%
Contains more FolateFolate	+158.8%

Contains more Vitamin AVitamin A	+140%
Contains more Vitamin B1Vitamin B1	+1260%
Contains more Vitamin B2Vitamin B2	+76.5%
Contains more Vitamin B3Vitamin B3	+66.7%
Contains more Vitamin B5Vitamin B5	+50%
Contains more Vitamin B6Vitamin B6	+202.6%

~equal in Vitamin D ~µg

All nutrients comparison - raw data values

Nutrient			DV% diff.
Copper	0.685mg	0.078mg	67%
Vitamin B1	0.05mg	0.68mg	53%
Vitamin B12	2.15µg	1.2µg	40%
Cholesterol	133mg	64mg	23%
Manganese	0.522mg	0.025mg	22%
Saturated fat	0.181g	4.499g	20%
Selenium	36.7µg	46.8µg	18%
Fats	1.2g	12.14g	17%
Choline	80.9mg		15%
Protein	16.77g	23.69g	14%
Vitamin B6	0.076mg	0.23mg	12%
Potassium	296mg	636mg	10%
Zinc	1.76mg	0.69mg	10%
Phosphorus	270mg	341mg	10%
Vitamin E	1.5mg		10%
Vitamin B3	2.28mg	3.8mg	10%
Monounsaturated fat	0.244g	3.315g	8%
Folate	44µg	17µg	7%
Polyunsaturated fat	0.367g	1.458g	7%
Calories	82kcal	211kcal	6%
Vitamin B5	0.58mg	0.87mg	6%
Vitamin B2	0.085mg	0.15mg	5%
Calcium	60mg	43mg	2%
Iron	0.83mg	0.67mg	2%
Vitamin A	15µg	36µg	2%
Vitamin C	0.9mg	0mg	1%
Sodium	94mg	76mg	1%
Protein per 100 calories	20g	11g	N/A
Calories per 10 g protein	49kcal	89kcal	N/A
Weight per 100 calories	122g	47g	N/A
Unsaturated / Saturated Fat ratio	3.4	1.1	N/A
Magnesium	33mg	31mg	0%
Vitamin K	0.1µg		0%
Tryptophan	0.234mg	0.265mg	0%
Threonine	0.676mg	1.038mg	0%
Isoleucine	0.811mg	1.092mg	0%
Leucine	1.329mg	1.925mg	0%
Lysine	1.457mg	2.175mg	0%
Methionine	0.472mg	0.701mg	0%
Phenylalanine	0.706mg	0.925mg	0%
Valine	0.786mg	1.22mg	0%
Histidine	0.341mg	0.697mg	0%
Omega-3 - EPA	0.119g	0.224g	N/A
Omega-3 - DHA	0.047g	0.504g	N/A
Omega-3 - DPA	0g	0.259g	N/A