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  6. Snail vs. Pompano

Snail vs. Pompano — In-Depth Nutrition Comparison

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How are snail and pompano different?

  • Snail is higher in magnesium, copper, and iron; however, pompano is richer in vitamin B1, selenium, vitamin B12, vitamin B3, phosphorus, and vitamin B6.
  • Daily need coverage for vitamin B1 for pompano is 56% higher.
  • Snail contains 8 times more magnesium than pompano. While snail contains 250mg of magnesium, pompano contains only 31mg.
  • Snail has less saturated fat.

Mollusks, snail, raw and Fish, pompano, florida, cooked, dry heat are the varieties used in this article.

Infographic

Snail 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.
Snail
Snail
4
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 179% 3% 34% 131% 133% 27% 117% 9.1% 0% 149%
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 +706.5%
Contains more IronIron +422.4%
Contains more CopperCopper +412.8%
Contains more ZincZinc +44.9%
Contains more CalciumCalcium +330%
Contains more PotassiumPotassium +66.5%
Contains more PhosphorusPhosphorus +25.4%
Contains more SeleniumSelenium +70.8%
~equal in Sodium ~76mg

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.
Snail
Snail
2
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% 10% 100% 2.5% 28% 26% 0% 30% 63% 0.25% 4.5%
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 EVitamin E +∞%
Contains more Vitamin KVitamin K +∞%
Contains more Vitamin AVitamin A +20%
Contains more Vitamin B1Vitamin B1 +6700%
Contains more Vitamin B2Vitamin B2 +25%
Contains more Vitamin B3Vitamin B3 +171.4%
Contains more Vitamin B6Vitamin B6 +76.9%
Contains more Vitamin B12Vitamin B12 +140%
Contains more FolateFolate +183.3%
~equal in Vitamin C ~0mg
~equal in Vitamin D ~µg

All nutrients comparison - raw data values

Nutrient Snail Pompano DV% diff.
Vitamin B1 0.01mg 0.68mg 56%
Magnesium 250mg 31mg 52%
Copper 0.4mg 0.078mg 36%
Iron 3.5mg 0.67mg 35%
Selenium 27.4µg 46.8µg 35%
Vitamin E 5mg 33%
Vitamin B12 0.5µg 1.2µg 29%
Saturated fat 0.361g 4.499g 19%
Fats 1.4g 12.14g 17%
Vitamin B5 0.87mg 17%
Protein 16.1g 23.69g 15%
Vitamin B3 1.4mg 3.8mg 15%
Choline 65mg 12%
Phosphorus 272mg 341mg 10%
Vitamin B6 0.13mg 0.23mg 8%
Monounsaturated fat 0.259g 3.315g 8%
Polyunsaturated fat 0.252g 1.458g 8%
Potassium 382mg 636mg 7%
Calories 90kcal 211kcal 6%
Cholesterol 50mg 64mg 5%
Calcium 10mg 43mg 3%
Zinc 1mg 0.69mg 3%
Folate 6µg 17µg 3%
Vitamin B2 0.12mg 0.15mg 2%
Carbs 2g 0g 1%
Vitamin A 30µg 36µg 1%
Manganese 0.025mg 1%
Protein per 100 calories 18g 11g N/A
Calories per 10 g protein 56kcal 89kcal N/A
Weight per 100 calories 111g 47g N/A
Unsaturated / Saturated Fat ratio 1.4 1.1 N/A
Net carbs 2g 0g N/A
Sodium 70mg 76mg 0%
Vitamin K 0.1µg 0%
Tryptophan 0.265mg 0%
Threonine 1.038mg 0%
Isoleucine 1.092mg 0%
Leucine 1.925mg 0%
Lysine 2.175mg 0%
Methionine 0.701mg 0%
Phenylalanine 0.925mg 0%
Valine 1.22mg 0%
Histidine 0.697mg 0%
Omega-3 - EPA 0.119g 0.224g N/A
Omega-3 - DHA 0g 0.504g N/A
Omega-3 - DPA 0.099g 0.259g N/A

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Snail
Snail
3
16% 2% 79%
Protein: 16.1 g
Fats: 1.4 g
Carbs: 2 g
Water: 79.2 g
Other: 1.3 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 CarbsCarbs +∞%
Contains more WaterWater +25.8%
Contains more ProteinProtein +47.1%
Contains more FatsFats +767.1%
~equal in Other ~1.2g

Fat Type Comparison

Fat type breakdown side-by-side comparison
Snail
Snail
1
41% 30% 29%
Saturated fat: Sat. Fat 0.361 g
Monounsaturated fat: Mono. Fat 0.259 g
Polyunsaturated fat: Poly. Fat 0.252 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 -92%
Contains more Mono. FatMonounsaturated fat +1179.9%
Contains more Poly. FatPolyunsaturated fat +478.6%

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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. Snail - https://fdc.nal.usda.gov/fdc-app.html#/food-details/167744/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.