Foodstruct Nutrition Search | Diet Analysis | Food Comparison | Glycemic Index Chart | Insulin Index Chart | Blog | Subscribe | Sign Up
  1. Home
  2. Foods
  3. Seafood
  4. Squid
  5. Compare
  6. Squid vs. Pompano

Squid vs. Pompano — In-Depth Nutrition Comparison

Compare

How are squid and pompano different?

  • Squid has more vitamin B12, iron, vitamin B2, copper, selenium, phosphorus, and zinc; however, pompano is richer in vitamin B1.
  • Squid covers your daily need for vitamin B12, 175% more than pompano.
  • Squid has 16 times more iron than pompano. Squid has 10.84mg of iron, while pompano has 0.67mg.
  • Pompano contains less sodium.

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

Infographic

Squid 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.
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%
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 +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%
Contains less SodiumSodium -89.8%
~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.
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%
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 +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%
Contains more Vitamin B1Vitamin B1 +3900%
Contains more Vitamin B3Vitamin B3 +73.6%
~equal in Vitamin D ~µg
~equal in Vitamin E ~mg
~equal in Vitamin B5 ~0.87mg
~equal in Vitamin K ~µg

All nutrients comparison - raw data values

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

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
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
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 +37.1%
Contains more CarbsCarbs +∞%
Contains more OtherOther +180%
Contains more FatsFats +767.1%
~equal in Water ~62.97g

Fat Type Comparison

Fat type breakdown side-by-side comparison
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
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 -94.8%
Contains more Mono. FatMonounsaturated fat +1946.3%
Contains more Poly. FatPolyunsaturated fat +444%

People also compare

Squid
Squid vs Caviar
Caviar
Squid
Squid vs Mussels
Mussels
Squid
Squid vs Crab
Crab
Pompano
Pompano vs Rockfish
Rockfish
Pompano
Pompano vs Orange roughy raw
Orange roughy raw
Pompano
Pompano vs Sablefish raw
Sablefish raw

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