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  6. Pompano vs. Squid

Pompano vs. Squid — In-Depth Nutrition Comparison

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How are pompano and squid different?

  • Pompano has more vitamin B1; however, squid is richer in vitamin B12, iron, vitamin B2, copper, selenium, phosphorus, and zinc.
  • Squid covers your daily need for vitamin B12, 175% more than pompano.
  • Pompano has 40 times more vitamin B1 than squid. Pompano has 0.68mg of vitamin B1, while squid has 0.017mg.
  • Pompano contains less cholesterol.

Fish, pompano, florida, cooked, dry heat and Mollusks, cuttlefish, mixed species, cooked, moist heat types were used in this article.

Infographic

Pompano vs Squid 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 22% 13% 56% 25% 26% 19% 146% 9.9% 3.3% 255%
Squid
Squid
8
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 43% 54% 56% 407% 333% 94% 249% 97% 27% 489%
Contains less SodiumSodium -89.8%
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%
~equal in Potassium ~637mg

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 0% 0% 12% 0% 170% 35% 71% 52% 53% 150% 0% 13%
Squid
Squid
6
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 28% 0% 68% 0% 4.3% 399% 41% 54% 62% 675% 0% 18%
Contains more Vitamin B1Vitamin B1 +3900%
Contains more Vitamin B3Vitamin B3 +73.6%
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%
~equal in Vitamin D ~µg
~equal in Vitamin E ~mg
~equal in Vitamin B5 ~0.9mg
~equal in Vitamin K ~µg

All nutrients comparison - raw data values

Nutrient Pompano Squid DV% diff.
Vitamin B12 1.2µg 5.4µg 175%
Iron 0.67mg 10.84mg 127%
Vitamin B2 0.15mg 1.729mg 121%
Copper 0.078mg 0.998mg 102%
Selenium 46.8µg 89.6µg 78%
Vitamin B1 0.68mg 0.017mg 55%
Cholesterol 64mg 224mg 53%
Phosphorus 341mg 580mg 34%
Sodium 76mg 744mg 29%
Zinc 0.69mg 3.46mg 25%
Vitamin A 36µg 203µg 19%
Saturated fat 4.499g 0.236g 19%
Protein 23.69g 32.48g 18%
Fats 12.14g 1.4g 17%
Calcium 43mg 180mg 14%
Vitamin B3 3.8mg 2.189mg 10%
Vitamin C 0mg 8.5mg 9%
Manganese 0.025mg 0.209mg 8%
Monounsaturated fat 3.315g 0.162g 8%
Polyunsaturated fat 1.458g 0.268g 8%
Magnesium 31mg 60mg 7%
Calories 211kcal 158kcal 3%
Vitamin B6 0.23mg 0.27mg 3%
Folate 17µg 24µg 2%
Carbs 0g 1.64g 1%
Vitamin B5 0.87mg 0.9mg 1%
Protein per 100 calories 11g 21g N/A
Calories per 10 g protein 89kcal 49kcal N/A
Weight per 100 calories 47g 63g N/A
Unsaturated / Saturated Fat ratio 1.1 1.8 N/A
Net carbs 0g 1.64g N/A
Potassium 636mg 637mg 0%
Tryptophan 0.265mg 0.364mg 0%
Threonine 1.038mg 1.398mg 0%
Isoleucine 1.092mg 1.414mg 0%
Leucine 1.925mg 2.287mg 0%
Lysine 2.175mg 2.427mg 0%
Methionine 0.701mg 0.733mg 0%
Phenylalanine 0.925mg 1.164mg 0%
Valine 1.22mg 1.419mg 0%
Histidine 0.697mg 0.624mg 0%
Omega-3 - EPA 0.224g 0.078g N/A
Omega-3 - DHA 0.504g 0.132g N/A
Omega-3 - DPA 0.259g 0.012g N/A

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
24% 12% 63%
Protein: 23.69 g
Fats: 12.14 g
Carbs: 0 g
Water: 62.97 g
Other: 1.2 g
Squid
Squid
3
32% 61% 3%
Protein: 32.48 g
Fats: 1.4 g
Carbs: 1.64 g
Water: 61.12 g
Other: 3.36 g
Contains more FatsFats +767.1%
Contains more ProteinProtein +37.1%
Contains more CarbsCarbs +∞%
Contains more OtherOther +180%
~equal in Water ~61.12g

Fat Type Comparison

Fat type breakdown side-by-side comparison
49% 36% 16%
Saturated fat: Sat. Fat 4.499 g
Monounsaturated fat: Mono. Fat 3.315 g
Polyunsaturated fat: Poly. Fat 1.458 g
Squid
Squid
1
35% 24% 40%
Saturated fat: Sat. Fat 0.236 g
Monounsaturated fat: Mono. Fat 0.162 g
Polyunsaturated fat: Poly. Fat 0.268 g
Contains more Mono. FatMonounsaturated fat +1946.3%
Contains more Poly. FatPolyunsaturated fat +444%
Contains less Sat. FatSaturated fat -94.8%

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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. Pompano - https://fdc.nal.usda.gov/fdc-app.html#/food-details/173683/nutrients
  2. Squid - https://fdc.nal.usda.gov/fdc-app.html#/food-details/172010/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.