Pompano vs. Crab — In-Depth Nutrition Comparison

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Significant differences between pompano and crab

Pompano has more vitamin B1, phosphorus, and potassium; however, crab is richer in vitamin B12, copper, zinc, and folate.
Crab covers your daily vitamin B12 needs 89% more than pompano.
Crab has 30 times less vitamin B1 than pompano. Pompano has 0.68mg of vitamin B1, while crab has 0.023mg.
Crab contains less saturated fat.

Specific food types used in this comparison are Fish, pompano, florida, cooked, dry heat and Crustaceans, crab, blue, canned.

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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.

Pompano

Crab

Contains more PotassiumPotassium	+145.6%
Contains more IronIron	+34%
Contains more PhosphorusPhosphorus	+45.7%
Contains less SodiumSodium	-86.5%

Contains more MagnesiumMagnesium	+16.1%
Contains more CalciumCalcium	+111.6%
Contains more CopperCopper	+943.6%
Contains more ZincZinc	+452.2%
Contains more ManganeseManganese	+196%

~equal in Selenium ~42.9µg

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.

Pompano

Crab

Contains more Vitamin AVitamin A	+3500%
Contains more Vitamin B1Vitamin B1	+2856.5%
Contains more Vitamin B2Vitamin B2	+61.3%
Contains more Vitamin B3Vitamin B3	+38.3%
Contains more Vitamin B6Vitamin B6	+47.4%

Contains more Vitamin CVitamin C	+∞%
Contains more Vitamin B5Vitamin B5	+14.6%
Contains more Vitamin B12Vitamin B12	+177.5%
Contains more FolateFolate	+200%

~equal in Vitamin D ~0µg

All nutrients comparison - raw data values

Nutrient			DV% diff.
Vitamin B12	1.2µg	3.33µg	89%
Copper	0.078mg	0.814mg	82%
Vitamin B1	0.68mg	0.023mg	55%
Zinc	0.69mg	3.81mg	28%
Sodium	76mg	563mg	21%
Saturated fat	4.499g	0.201g	20%
Fats	12.14g	0.74g	18%
Phosphorus	341mg	234mg	15%
Choline		80.9mg	15%
Protein	23.69g	17.88g	12%
Vitamin E		1.84mg	12%
Cholesterol	64mg	97mg	11%
Potassium	636mg	259mg	11%
Folate	17µg	51µg	9%
Monounsaturated fat	3.315g	0.129g	8%
Polyunsaturated fat	1.458g	0.258g	8%
Selenium	46.8µg	42.9µg	7%
Vitamin B3	3.8mg	2.747mg	7%
Calories	211kcal	83kcal	6%
Vitamin B6	0.23mg	0.156mg	6%
Calcium	43mg	91mg	5%
Vitamin C	0mg	3.3mg	4%
Vitamin A	36µg	1µg	4%
Vitamin B2	0.15mg	0.093mg	4%
Vitamin B5	0.87mg	0.997mg	3%
Iron	0.67mg	0.5mg	2%
Manganese	0.025mg	0.074mg	2%
Magnesium	31mg	36mg	1%
Protein per 100 calories	11g	22g	N/A
Calories per 10 g protein	89kcal	46kcal	N/A
Weight per 100 calories	47g	120g	N/A
Unsaturated / Saturated Fat ratio	1.1	1.9	N/A
Vitamin K		0.3µg	0%
Trans fat		0.014g	N/A
Tryptophan	0.265mg	0.226mg	0%
Threonine	1.038mg	0.727mg	0%
Isoleucine	1.092mg	0.776mg	0%
Leucine	1.925mg	1.307mg	0%
Lysine	2.175mg	1.386mg	0%
Methionine	0.701mg	0.452mg	0%
Phenylalanine	0.925mg	0.708mg	0%
Valine	1.22mg	0.806mg	0%
Histidine	0.697mg	0.393mg	0%
Omega-3 - EPA	0.224g	0.101g	N/A
Omega-3 - DHA	0.504g	0.067g	N/A
Omega-3 - DPA	0.259g	0.009g	N/A
Omega-6 - Eicosadienoic acid		0.005g	N/A