Pompano vs. Tilapia — In-Depth Nutrition Comparison

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Differences between pompano and tilapia

Pompano has more vitamin B1, phosphorus, vitamin B6, potassium, and vitamin B2, while tilapia has more vitamin B12, selenium, and vitamin B3.
Pompano's daily need coverage for vitamin B1 is 49% higher.
Tilapia contains 5 times less saturated fat than pompano. Pompano contains 4.499g of saturated fat, while tilapia contains 0.94g.

The food types used in this comparison are Fish, pompano, florida, cooked, dry heat and Fish, tilapia, cooked, dry heat.

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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.

Pompano

Tilapia

Contains more CalciumCalcium	+207.1%
Contains more PotassiumPotassium	+67.4%
Contains more ZincZinc	+68.3%
Contains more PhosphorusPhosphorus	+67.2%

Contains less SodiumSodium	-26.3%
Contains more ManganeseManganese	+48%
Contains more SeleniumSelenium	+16.2%

~equal in Magnesium ~34mg

~equal in Iron ~0.69mg

~equal in Copper ~0.075mg

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.

Pompano

Tilapia

Contains more Vitamin AVitamin A	+∞%
Contains more Vitamin B1Vitamin B1	+631.2%
Contains more Vitamin B2Vitamin B2	+105.5%
Contains more Vitamin B5Vitamin B5	+31%
Contains more Vitamin B6Vitamin B6	+87%
Contains more FolateFolate	+183.3%

Contains more Vitamin B3Vitamin B3	+24.9%
Contains more Vitamin B12Vitamin B12	+55%

~equal in Vitamin C ~0mg

All nutrients comparison - raw data values

Nutrient			DV% diff.
Vitamin B1	0.68mg	0.093mg	49%
Vitamin B12	1.2µg	1.86µg	28%
Phosphorus	341mg	204mg	20%
Vitamin D*		150 IU	19%
Vitamin D		3.7µg	19%
Saturated fat	4.499g	0.94g	16%
Fats	12.14g	2.65g	15%
Selenium	46.8µg	54.4µg	14%
Choline		51.3mg	9%
Potassium	636mg	380mg	8%
Vitamin B6	0.23mg	0.123mg	8%
Vitamin B2	0.15mg	0.073mg	6%
Vitamin B3	3.8mg	4.745mg	6%
Monounsaturated fat	3.315g	0.955g	6%
Polyunsaturated fat	1.458g	0.6g	6%
Protein	23.69g	26.15g	5%
Vitamin E		0.79mg	5%
Calories	211kcal	128kcal	4%
Vitamin A	36µg	0µg	4%
Vitamin B5	0.87mg	0.664mg	4%
Calcium	43mg	14mg	3%
Zinc	0.69mg	0.41mg	3%
Folate	17µg	6µg	3%
Cholesterol	64mg	57mg	2%
Magnesium	31mg	34mg	1%
Sodium	76mg	56mg	1%
Manganese	0.025mg	0.037mg	1%
Vitamin K		0.9µg	1%
Protein per 100 calories	11g	20g	N/A
Calories per 10 g protein	89kcal	49kcal	N/A
Weight per 100 calories	47g	78g	N/A
Unsaturated / Saturated Fat ratio	1.1	1.7	N/A
Iron	0.67mg	0.69mg	0%
Copper	0.078mg	0.075mg	0%
Tryptophan	0.265mg	0.265mg	0%
Threonine	1.038mg	1.156mg	0%
Isoleucine	1.092mg	1.22mg	0%
Leucine	1.925mg	2.04mg	0%
Lysine	2.175mg	2.315mg	0%
Methionine	0.701mg	0.766mg	0%
Phenylalanine	0.925mg	1.05mg	0%
Valine	1.22mg	1.28mg	0%
Histidine	0.697mg	0.585mg	0%
Omega-3 - EPA	0.224g	0.005g	N/A
Omega-3 - DHA	0.504g	0.13g	N/A
Omega-3 - ALA		0.045g	N/A
Omega-3 - DPA	0.259g	0.06g	N/A
Omega-6 - Eicosadienoic acid		0.015g	N/A