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  6. Octopus vs. Pompano

Octopus vs. Pompano — In-Depth Nutrition Comparison

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How are octopus and pompano different?

  • Octopus is higher in vitamin B12, iron, selenium, copper, vitamin B6, and zinc; however, pompano is richer in vitamin B1.
  • Daily need coverage for vitamin B12 for octopus is 1450% higher.
  • Octopus contains 14 times more iron than pompano. While octopus contains 9.54mg of iron, pompano contains only 0.67mg.
  • Pompano has less sodium.

Mollusks, octopus, common, cooked, moist heat and Fish, pompano, florida, cooked, dry heat are the varieties used in this article.

Infographic

Octopus 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.
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 43% 32% 56% 358% 246% 92% 120% 60% 6.1% 489%
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 22% 13% 56% 25% 26% 19% 146% 9.9% 3.3% 255%
Contains more MagnesiumMagnesium +93.5%
Contains more CalciumCalcium +146.5%
Contains more IronIron +1323.9%
Contains more CopperCopper +847.4%
Contains more ZincZinc +387%
Contains more ManganeseManganese +88%
Contains more SeleniumSelenium +91.5%
Contains more PhosphorusPhosphorus +22.2%
Contains less SodiumSodium -83.5%
~equal in Potassium ~636mg

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.
Vitamin C Vit. C Vitamin D Vit. D Vitamin A Vit. A Vitamin E Vit. E Vitamin B1 Vit. B1 Vitamin B2 Vit. B2 Vitamin B3 Vit. B3 Vitamin B5 Vit. B5 Vitamin B6 Vit. B6 Vitamin B12 Vit. B12 Vitamin K Vit. K Folate Folate 27% 0% 30% 24% 14% 18% 71% 54% 150% 4500% 0.25% 18%
Vitamin C Vit. C Vitamin D Vit. D Vitamin A Vit. A Vitamin E Vit. E Vitamin B1 Vit. B1 Vitamin B2 Vit. B2 Vitamin B3 Vit. B3 Vitamin B5 Vit. B5 Vitamin B6 Vit. B6 Vitamin B12 Vit. B12 Vitamin K Vit. K Folate Folate 0% 0% 12% 0% 170% 35% 71% 52% 53% 150% 0% 13%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +150%
Contains more Vitamin EVitamin E +∞%
Contains more Vitamin B6Vitamin B6 +181.7%
Contains more Vitamin B12Vitamin B12 +2900%
Contains more Vitamin KVitamin K +∞%
Contains more FolateFolate +41.2%
Contains more Vitamin B1Vitamin B1 +1093%
Contains more Vitamin B2Vitamin B2 +97.4%
~equal in Vitamin D ~µg
~equal in Vitamin B3 ~3.8mg
~equal in Vitamin B5 ~0.87mg

All nutrients comparison - raw data values

Nutrient Octopus Pompano DV% diff.
Vitamin B12 36µg 1.2µg 1450%
Iron 9.54mg 0.67mg 111%
Selenium 89.6µg 46.8µg 78%
Copper 0.739mg 0.078mg 73%
Vitamin B1 0.057mg 0.68mg 52%
Vitamin B6 0.648mg 0.23mg 32%
Zinc 3.36mg 0.69mg 24%
Saturated fat 0.453g 4.499g 18%
Sodium 460mg 76mg 17%
Fats 2.08g 12.14g 15%
Choline 81mg 15%
Protein 29.82g 23.69g 12%
Cholesterol 96mg 64mg 11%
Vitamin C 8mg 0mg 9%
Phosphorus 279mg 341mg 9%
Vitamin E 1.2mg 8%
Magnesium 60mg 31mg 7%
Monounsaturated fat 0.324g 3.315g 7%
Polyunsaturated fat 0.477g 1.458g 7%
Calcium 106mg 43mg 6%
Vitamin A 90µg 36µg 6%
Vitamin B2 0.076mg 0.15mg 6%
Calories 164kcal 211kcal 2%
Folate 24µg 17µg 2%
Carbs 4.4g 0g 1%
Manganese 0.047mg 0.025mg 1%
Vitamin B5 0.9mg 0.87mg 1%
Protein per 100 calories 18g 11g N/A
Calories per 10 g protein 55kcal 89kcal N/A
Weight per 100 calories 61g 47g N/A
Unsaturated / Saturated Fat ratio 1.8 1.1 N/A
Net carbs 4.4g 0g N/A
Potassium 630mg 636mg 0%
Vitamin B3 3.78mg 3.8mg 0%
Vitamin K 0.1µg 0%
Tryptophan 0.334mg 0.265mg 0%
Threonine 1.283mg 1.038mg 0%
Isoleucine 1.298mg 1.092mg 0%
Leucine 2.099mg 1.925mg 0%
Lysine 2.228mg 2.175mg 0%
Methionine 0.673mg 0.701mg 0%
Phenylalanine 1.069mg 0.925mg 0%
Valine 1.303mg 1.22mg 0%
Histidine 0.573mg 0.697mg 0%
Omega-3 - EPA 0.152g 0.224g N/A
Omega-3 - DHA 0.162g 0.504g N/A
Omega-3 - DPA 0.012g 0.259g N/A

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
30% 2% 4% 61% 3%
Protein: 29.82 g
Fats: 2.08 g
Carbs: 4.4 g
Water: 60.5 g
Other: 3.2 g
24% 12% 63%
Protein: 23.69 g
Fats: 12.14 g
Carbs: 0 g
Water: 62.97 g
Other: 1.2 g
Contains more ProteinProtein +25.9%
Contains more CarbsCarbs +∞%
Contains more OtherOther +166.7%
Contains more FatsFats +483.7%
~equal in Water ~62.97g

Fat Type Comparison

Fat type breakdown side-by-side comparison
36% 26% 38%
Saturated fat: Sat. Fat 0.453 g
Monounsaturated fat: Mono. Fat 0.324 g
Polyunsaturated fat: Poly. Fat 0.477 g
49% 36% 16%
Saturated fat: Sat. Fat 4.499 g
Monounsaturated fat: Mono. Fat 3.315 g
Polyunsaturated fat: Poly. Fat 1.458 g
Contains less Sat. FatSaturated fat -89.9%
Contains more Mono. FatMonounsaturated fat +923.1%
Contains more Poly. FatPolyunsaturated fat +205.7%

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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. Octopus - https://fdc.nal.usda.gov/fdc-app.html#/food-details/174249/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.