Scallops vs. Pompano — In-Depth Nutrition Comparison

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How are scallops and pompano different?

Scallops are higher in vitamin B12 and phosphorus; however, pompano is richer in vitamin B1, selenium, vitamin B3, vitamin B5, vitamin B2, and potassium.
Daily need coverage for vitamin B1 for pompano is 56% higher.
Scallops contain 9 times more sodium than pompano. While scallops contain 667mg of sodium, pompano contains only 76mg.

Mollusks, scallop, (bay and sea), cooked, steamed and Fish, pompano, florida, cooked, dry heat are the varieties used in this article.

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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.

Scallops

Pompano

Contains more MagnesiumMagnesium	+19.4%
Contains more ZincZinc	+124.6%
Contains more PhosphorusPhosphorus	+24.9%
Contains more ManganeseManganese	+16%

Contains more CalciumCalcium	+330%
Contains more PotassiumPotassium	+102.5%
Contains more IronIron	+15.5%
Contains more CopperCopper	+136.4%
Contains less SodiumSodium	-88.6%
Contains more SeleniumSelenium	+115.7%

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.

Scallops

Pompano

Contains more Vitamin B12Vitamin B12	+79.2%
Contains more FolateFolate	+17.6%

Contains more Vitamin AVitamin A	+1700%
Contains more Vitamin B1Vitamin B1	+5566.7%
Contains more Vitamin B2Vitamin B2	+525%
Contains more Vitamin B3Vitamin B3	+253.2%
Contains more Vitamin B5Vitamin B5	+137.7%
Contains more Vitamin B6Vitamin B6	+105.4%

~equal in Vitamin C ~0mg

~equal in Vitamin D ~µg

~equal in Vitamin E ~mg

~equal in Vitamin K ~µg

All nutrients comparison - raw data values

Nutrient			DV% diff.
Vitamin B1	0.012mg	0.68mg	56%
Selenium	21.7µg	46.8µg	46%
Vitamin B12	2.15µg	1.2µg	40%
Sodium	667mg	76mg	26%
Choline	110.7mg		20%
Saturated fat	0.218g	4.499g	19%
Fats	0.84g	12.14g	17%
Vitamin B3	1.076mg	3.8mg	17%
Phosphorus	426mg	341mg	12%
Vitamin B2	0.024mg	0.15mg	10%
Vitamin B5	0.366mg	0.87mg	10%
Potassium	314mg	636mg	9%
Vitamin B6	0.112mg	0.23mg	9%
Cholesterol	41mg	64mg	8%
Zinc	1.55mg	0.69mg	8%
Monounsaturated fat	0.082g	3.315g	8%
Polyunsaturated fat	0.222g	1.458g	8%
Protein	20.54g	23.69g	6%
Calories	111kcal	211kcal	5%
Copper	0.033mg	0.078mg	5%
Vitamin A	2µg	36µg	4%
Calcium	10mg	43mg	3%
Carbs	5.41g	0g	2%
Starch	3.69g		2%
Magnesium	37mg	31mg	1%
Iron	0.58mg	0.67mg	1%
Folate	20µg	17µg	1%
Protein per 100 calories	19g	11g	N/A
Calories per 10 g protein	54kcal	89kcal	N/A
Weight per 100 calories	90g	47g	N/A
Unsaturated / Saturated Fat ratio	1.4	1.1	N/A
Net carbs	5.41g	0g	N/A
Vitamin D*	2 IU		0%
Manganese	0.029mg	0.025mg	0%
Trans fat	0.009g		N/A
Tryptophan	0.173mg	0.265mg	0%
Threonine	0.629mg	1.038mg	0%
Isoleucine	0.692mg	1.092mg	0%
Leucine	1.226mg	1.925mg	0%
Lysine	1.258mg	2.175mg	0%
Methionine	0.487mg	0.701mg	0%
Phenylalanine	0.597mg	0.925mg	0%
Valine	0.645mg	1.22mg	0%
Histidine	0.314mg	0.697mg	0%
Omega-3 - EPA	0.072g	0.224g	N/A
Omega-3 - DHA	0.104g	0.504g	N/A
Omega-3 - DPA	0.005g	0.259g	N/A
Omega-6 - Eicosadienoic acid	0.002g		N/A