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Pompano vs. Tilefish — In-Depth Nutrition Comparison

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Important differences between Pompano and Tilefish

  • Pompano has more Vitamin B1, Phosphorus, and Monounsaturated Fat, however, Tilefish has more Vitamin B12, Selenium, and Vitamin B6.
  • Tilefish's daily need coverage for Vitamin B12 is 54% more.
  • Pompano has 5 times more Saturated Fat than Tilefish. Pompano has 4.499g of Saturated Fat, while Tilefish has 0.868g.

The food varieties used in the comparison are Fish, pompano, florida, cooked, dry heat and Fish, tilefish, cooked, dry heat.

Infographic

Pompano vs Tilefish 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 +65.4%
Contains more Iron +116.1%
Contains more Phosphorus +44.5%
Contains more Potassium +24.2%
Contains more Zinc +30.2%
Contains more Copper +50%
Contains more Manganese +66.7%
Contains less Sodium -22.4%
Equal in Magnesium - 33
Equal in Selenium - 51.5
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 13% 26% 23% 147% 57% 10% 19% 27% 4% 256%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 8% 12% 24% 102% 46% 8% 15% 18% 2% 281%
Contains more Calcium +65.4%
Contains more Iron +116.1%
Contains more Phosphorus +44.5%
Contains more Potassium +24.2%
Contains more Zinc +30.2%
Contains more Copper +50%
Contains more Manganese +66.7%
Contains less Sodium -22.4%
Equal in Magnesium - 33
Equal in Selenium - 51.5

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.
:
Contains more Vitamin A +73.9%
Contains more Vitamin B1 +385.7%
Contains more Vitamin B2 +26.7%
Contains more Vitamin B6 +30.4%
Contains more Vitamin B12 +108.3%
Equal in Vitamin B3 - 3.5
Equal in Vitamin B5 - 0.87
Equal in Folate - 17
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Choline Vitamin K 8% 0% 0% 0% 171% 35% 72% 53% 54% 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 5% 0% 0% 0% 35% 44% 66% 53% 70% 13% 313% 0% 0%
Contains more Vitamin A +73.9%
Contains more Vitamin B1 +385.7%
Contains more Vitamin B2 +26.7%
Contains more Vitamin B6 +30.4%
Contains more Vitamin B12 +108.3%
Equal in Vitamin B3 - 3.5
Equal in Vitamin B5 - 0.87
Equal in Folate - 17

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Contains more Fats +158.8%
Contains more Other +106.9%
Contains more Water +11.5%
Equal in Protein - 24.49
24% 12% 63%
Protein: 23.69 g
Fats: 12.14 g
Carbs: 0 g
Water: 62.97 g
Other: 1.2 g
24% 5% 70%
Protein: 24.49 g
Fats: 4.69 g
Carbs: 0 g
Water: 70.24 g
Other: 0.58 g
Contains more Fats +158.8%
Contains more Other +106.9%
Contains more Water +11.5%
Equal in Protein - 24.49

Fat Type Comparison

Fat type breakdown side-by-side comparison
Contains more Monounsaturated Fat +148.9%
Contains more Polyunsaturated fat +17%
Contains less Saturated Fat -80.7%
49% 36% 16%
Saturated Fat: 4.499 g
Monounsaturated Fat: 3.315 g
Polyunsaturated fat: 1.458 g
25% 39% 36%
Saturated Fat: 0.868 g
Monounsaturated Fat: 1.332 g
Polyunsaturated fat: 1.246 g
Contains more Monounsaturated Fat +148.9%
Contains more Polyunsaturated fat +17%
Contains less Saturated Fat -80.7%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Pompano Tilefish Opinion
Protein 23.69g 24.49g Tilefish
Fats 12.14g 4.69g Pompano
Calories 211kcal 147kcal Pompano
Calcium 43mg 26mg Pompano
Iron 0.67mg 0.31mg Pompano
Magnesium 31mg 33mg Tilefish
Phosphorus 341mg 236mg Pompano
Potassium 636mg 512mg Pompano
Sodium 76mg 59mg Tilefish
Zinc 0.69mg 0.53mg Pompano
Copper 0.078mg 0.052mg Pompano
Manganese 0.025mg 0.015mg Pompano
Selenium 46.8µg 51.5µg Tilefish
Vitamin A 120IU 69IU Pompano
Vitamin A RAE 36µg 21µg Pompano
Vitamin B1 0.68mg 0.14mg Pompano
Vitamin B2 0.15mg 0.19mg Tilefish
Vitamin B3 3.8mg 3.5mg Pompano
Vitamin B5 0.87mg 0.87mg
Vitamin B6 0.23mg 0.3mg Tilefish
Folate 17µg 17µg
Vitamin B12 1.2µg 2.5µg Tilefish
Tryptophan 0.265mg 0.274mg Tilefish
Threonine 1.038mg 1.074mg Tilefish
Isoleucine 1.092mg 1.128mg Tilefish
Leucine 1.925mg 1.99mg Tilefish
Lysine 2.175mg 2.249mg Tilefish
Methionine 0.701mg 0.725mg Tilefish
Phenylalanine 0.925mg 0.956mg Tilefish
Valine 1.22mg 1.262mg Tilefish
Histidine 0.697mg 0.721mg Tilefish
Cholesterol 64mg 64mg
Saturated Fat 4.499g 0.868g Tilefish
Omega-3 - DHA 0.504g 0.733g Tilefish
Omega-3 - EPA 0.224g 0.172g Pompano
Omega-3 - DPA 0.259g 0.143g Pompano
Monounsaturated Fat 3.315g 1.332g Pompano
Polyunsaturated fat 1.458g 1.246g Pompano

Which food is preferable for your diet?

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

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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
46%
Tilefish
Minerals Daily Need Coverage Score
58%
Pompano
51%
Tilefish

Comparison summary

Which food contains less Sodium?
Tilefish
Tilefish contains less Sodium (difference - 17mg)
Which food is lower in Saturated Fat?
Tilefish
Tilefish is lower in Saturated Fat (difference - 3.631g)
Which food is richer in minerals?
Pompano
Pompano is relatively richer in minerals
Which food contains less Sugar?
?
The foods are relatively equal in Sugar ( g)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (64 mg)
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 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. Tilefish - https://fdc.nal.usda.gov/fdc-app.html#/food-details/175152/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.