Surimi vs. Pompano — In-Depth Nutrition Comparison

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How are surimi and pompano different?

Surimi has more vitamin B12; however, pompano is richer in vitamin B1, selenium, vitamin B3, vitamin B5, potassium, vitamin B6, and vitamin B2.
Pompano covers your daily need for vitamin B1, 55% more than surimi.
Surimi contains less cholesterol.
Surimi has a higher glycemic index. The glycemic index of surimi is 50, while the glycemic index of pompano is 0.

Fish, surimi and Fish, pompano, florida, cooked, dry heat types were 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.

Surimi

Pompano

Contains more MagnesiumMagnesium

+38.7%

Contains more CalciumCalcium	+377.8%
Contains more PotassiumPotassium	+467.9%
Contains more IronIron	+157.7%
Contains more CopperCopper	+143.8%
Contains more ZincZinc	+109.1%
Contains more PhosphorusPhosphorus	+20.9%
Contains less SodiumSodium	-46.9%
Contains more ManganeseManganese	+127.3%
Contains more SeleniumSelenium	+66.5%

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.

Surimi

Pompano

Contains more Vitamin EVitamin E	+∞%
Contains more Vitamin B12Vitamin B12	+33.3%
Contains more Vitamin KVitamin K	+∞%

Contains more Vitamin AVitamin A	+80%
Contains more Vitamin B1Vitamin B1	+3300%
Contains more Vitamin B2Vitamin B2	+614.3%
Contains more Vitamin B3Vitamin B3	+1627.3%
Contains more Vitamin B5Vitamin B5	+1142.9%
Contains more Vitamin B6Vitamin B6	+666.7%
Contains more FolateFolate	+750%

~equal in Vitamin C ~0mg

~equal in Vitamin D ~µg

All nutrients comparison - raw data values

Nutrient			DV% diff.
Vitamin B1	0.02mg	0.68mg	55%
Selenium	28.1µg	46.8µg	34%
Vitamin B3	0.22mg	3.8mg	22%
Saturated fat	0.191g	4.499g	20%
Protein	15.18g	23.69g	17%
Fats	0.9g	12.14g	17%
Vitamin B12	1.6µg	1.2µg	17%
Vitamin B5	0.07mg	0.87mg	16%
Potassium	112mg	636mg	15%
Vitamin B6	0.03mg	0.23mg	15%
Cholesterol	30mg	64mg	11%
Vitamin B2	0.021mg	0.15mg	10%
Phosphorus	282mg	341mg	8%
Monounsaturated fat	0.149g	3.315g	8%
Polyunsaturated fat	0.443g	1.458g	7%
Calories	99kcal	211kcal	6%
Iron	0.26mg	0.67mg	5%
Copper	0.032mg	0.078mg	5%
Vitamin E	0.63mg		4%
Folate	2µg	17µg	4%
Magnesium	43mg	31mg	3%
Calcium	9mg	43mg	3%
Zinc	0.33mg	0.69mg	3%
Sodium	143mg	76mg	3%
Carbs	6.85g	0g	2%
Vitamin A	20µg	36µg	2%
Manganese	0.011mg	0.025mg	1%
Protein per 100 calories	15g	11g	N/A
Calories per 10 g protein	65kcal	89kcal	N/A
Weight per 100 calories	101g	47g	N/A
Unsaturated / Saturated Fat ratio	3.1	1.1	N/A
Net carbs	6.85g	0g	N/A
Vitamin K	0.1µg		0%
Tryptophan	0.092mg	0.265mg	0%
Threonine	0.734mg	1.038mg	0%
Isoleucine	0.709mg	1.092mg	0%
Leucine	1.202mg	1.925mg	0%
Lysine	1.387mg	2.175mg	0%
Methionine	0.515mg	0.701mg	0%
Phenylalanine	0.595mg	0.925mg	0%
Valine	0.77mg	1.22mg	0%
Histidine	0.35mg	0.697mg	0%
Omega-3 - EPA	0.157g	0.224g	N/A
Omega-3 - DHA	0.241g	0.504g	N/A
Omega-3 - DPA	0.014g	0.259g	N/A