Foodstruct Nutrition Search | Diet Analysis | Food Comparison | Glycemic Index Chart | Insulin Index Chart | Blog | Subscribe | Sign Up

Pompano vs. Tilapia — In-Depth Nutrition Comparison

Compare

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.

Infographic

Pompano vs Tilapia 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.
Contains more Calcium +207.1%
Contains more Phosphorus +67.2%
Contains more Potassium +67.4%
Contains more Zinc +68.3%
Contains less Sodium -26.3%
Contains more Manganese +48%
Contains more Selenium +16.2%
Equal in Iron - 0.69
Equal in Magnesium - 34
Equal in Copper - 0.075
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 13% 25% 22% 146% 56% 9.9% 19% 26% 3.3% 255%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 4.2% 26% 24% 87% 34% 7.3% 11% 25% 4.8% 297%
Contains more Calcium +207.1%
Contains more Phosphorus +67.2%
Contains more Potassium +67.4%
Contains more Zinc +68.3%
Contains less Sodium -26.3%
Contains more Manganese +48%
Contains more Selenium +16.2%
Equal in Iron - 0.69
Equal in Magnesium - 34
Equal in Copper - 0.075

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.
:
Contains more Vitamin A +∞%
Contains more Vitamin B1 +631.2%
Contains more Vitamin B2 +105.5%
Contains more Vitamin B5 +31%
Contains more Vitamin B6 +87%
Contains more Folate +183.3%
Contains more Vitamin B3 +24.9%
Contains more Vitamin B12 +55%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Choline Vitamin K 7.2% 0% 0% 0% 170% 35% 71% 52% 53% 13% 150% 0% 0%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Choline Vitamin K 0% 16% 111% 0% 23% 17% 89% 40% 28% 4.5% 233% 28% 2.3%
Contains more Vitamin A +∞%
Contains more Vitamin B1 +631.2%
Contains more Vitamin B2 +105.5%
Contains more Vitamin B5 +31%
Contains more Vitamin B6 +87%
Contains more Folate +183.3%
Contains more Vitamin B3 +24.9%
Contains more Vitamin B12 +55%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Contains more Fats +358.1%
Contains more Protein +10.4%
Contains more Water +13.7%
24% 12% 63%
Protein: 23.69 g
Fats: 12.14 g
Carbs: 0 g
Water: 62.97 g
Other: 1.2 g
26% 3% 72%
Protein: 26.15 g
Fats: 2.65 g
Carbs: 0 g
Water: 71.59 g
Other: 0 g
Contains more Fats +358.1%
Contains more Protein +10.4%
Contains more Water +13.7%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Contains more Monounsaturated Fat +247.1%
Contains more Polyunsaturated fat +143%
Contains less Saturated Fat -79.1%
49% 36% 16%
Saturated Fat: 4.499 g
Monounsaturated Fat: 3.315 g
Polyunsaturated fat: 1.458 g
38% 38% 24%
Saturated Fat: 0.94 g
Monounsaturated Fat: 0.955 g
Polyunsaturated fat: 0.6 g
Contains more Monounsaturated Fat +247.1%
Contains more Polyunsaturated fat +143%
Contains less Saturated Fat -79.1%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Pompano Tilapia
Lower in Sodium ok
Lower in Cholesterol ok
Lower in Saturated Fat ok
Lower in Sugar ok
Lower in Glycemic Index Equal
Lower in price Equal
Rich in minerals Equal
Rich in vitamins Equal

All nutrients comparison - raw data values

Nutrient Pompano Tilapia Opinion
Protein 23.69g 26.15g Tilapia
Fats 12.14g 2.65g Pompano
Calories 211kcal 128kcal Pompano
Calcium 43mg 14mg Pompano
Iron 0.67mg 0.69mg Tilapia
Magnesium 31mg 34mg Tilapia
Phosphorus 341mg 204mg Pompano
Potassium 636mg 380mg Pompano
Sodium 76mg 56mg Tilapia
Zinc 0.69mg 0.41mg Pompano
Copper 0.078mg 0.075mg Pompano
Manganese 0.025mg 0.037mg Tilapia
Selenium 46.8µg 54.4µg Tilapia
Vitamin A 120IU 0IU Pompano
Vitamin A RAE 36µg 0µg Pompano
Vitamin E 0.79mg Tilapia
Vitamin D 150IU Tilapia
Vitamin D 3.7µg Tilapia
Vitamin B1 0.68mg 0.093mg Pompano
Vitamin B2 0.15mg 0.073mg Pompano
Vitamin B3 3.8mg 4.745mg Tilapia
Vitamin B5 0.87mg 0.664mg Pompano
Vitamin B6 0.23mg 0.123mg Pompano
Folate 17µg 6µg Pompano
Vitamin B12 1.2µg 1.86µg Tilapia
Choline 51.3mg Tilapia
Vitamin K 0.9µg Tilapia
Tryptophan 0.265mg 0.265mg
Threonine 1.038mg 1.156mg Tilapia
Isoleucine 1.092mg 1.22mg Tilapia
Leucine 1.925mg 2.04mg Tilapia
Lysine 2.175mg 2.315mg Tilapia
Methionine 0.701mg 0.766mg Tilapia
Phenylalanine 0.925mg 1.05mg Tilapia
Valine 1.22mg 1.28mg Tilapia
Histidine 0.697mg 0.585mg Pompano
Cholesterol 64mg 57mg Tilapia
Saturated Fat 4.499g 0.94g Tilapia
Omega-3 - DHA 0.504g 0.13g Pompano
Omega-3 - EPA 0.224g 0.005g Pompano
Omega-3 - DPA 0.259g 0.06g Pompano
Monounsaturated Fat 3.315g 0.955g Pompano
Polyunsaturated fat 1.458g 0.6g Pompano
Omega-6 - Eicosadienoic acid 0.015g Tilapia
Omega-3 - ALA 0.045g Tilapia

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Pompano Tilapia
Low Fats diet ok
Low Carbs diet Equal
Low Calories diet ok
Low Glycemic Index diet Equal

People also compare

Vitamins & Minerals Daily Need Coverage Score

The summary scores indicate the extent to which this food can fulfill your daily vitamin and mineral requirements if you consume 3 servings, consisting of 100 grams of each (an approximation of 3 serving sizes).
Vitamins Daily Need Coverage Score
42%
Pompano
45%
Tilapia
Minerals Daily Need Coverage Score
58%
Pompano
52%
Tilapia

Comparison summary

Which food contains less Sodium?
Tilapia
Tilapia contains less Sodium (difference - 20mg)
Which food is lower in Cholesterol?
Tilapia
Tilapia is lower in Cholesterol (difference - 7mg)
Which food is lower in Saturated Fat?
Tilapia
Tilapia is lower in Saturated Fat (difference - 3.559g)
Which food is lower in Sugar?
Pompano
Pompano is lower in Sugar (difference - 0g)
Which food is lower in glycemic index?
?
The foods have equal glycemic indexes (0)
Which food is cheaper?
?
The foods are relatively equal in price ($)
Which food is richer in minerals?
?
It cannot be stated which food is richer in vitamins. See the charts below for detailed information. See the charts below for detailed information. See the charts below for detailed information.
Which food is richer in vitamins?
?
It cannot be stated which food is richer in vitamins. See the charts below for detailed information. See the charts below for detailed information. See the charts below for detailed information.

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. Pompano - https://fdc.nal.usda.gov/fdc-app.html#/food-details/173683/nutrients
  2. Tilapia - https://fdc.nal.usda.gov/fdc-app.html#/food-details/175177/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.