Pompano vs. Tuna — In-Depth Nutrition Comparison

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Significant differences between pompano and tuna

Pompano has more vitamin B1, fats, and vitamin B5; however, tuna is richer in vitamin B3, selenium, vitamin B6, vitamin B12, and protein.
Tuna covers your daily vitamin B3 needs 114% more than pompano.
Tuna has 22 times less saturated fat than pompano. Pompano has 4.499g of saturated fat, while tuna has 0.205g.

Specific food types used in this comparison are Fish, pompano, florida, cooked, dry heat and Fish, tuna, yellowfin, fresh, cooked, dry heat.

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Mineral Comparison

The mineral comparison score is based on which food has a more favorable amount of each mineral. The �coverage� charts below show how much of the daily mineral needs are covered by the selected amount of each food.

Pompano

Tuna

Contains more CalciumCalcium	+975%
Contains more PotassiumPotassium	+20.7%
Contains more CopperCopper	+81.4%
Contains more ZincZinc	+53.3%
Contains more ManganeseManganese	+92.3%

Contains more MagnesiumMagnesium	+35.5%
Contains more IronIron	+37.3%
Contains less SodiumSodium	-28.9%
Contains more SeleniumSelenium	+131.2%

~equal in Phosphorus ~333mg

Vitamin Comparison

The vitamin comparison score is based on the number of vitamins in which one food is richer than the other. The �coverage� charts below show how much of the daily vitamin needs are covered by the selected amount of each food.

Pompano

Tuna

Contains more Vitamin AVitamin A	+63.6%
Contains more Vitamin B1Vitamin B1	+407.5%
Contains more Vitamin B5Vitamin B5	+160.5%
Contains more FolateFolate	+750%

Contains more Vitamin DVitamin D	+∞%
Contains more Vitamin EVitamin E	+∞%
Contains more Vitamin B3Vitamin B3	+480.8%
Contains more Vitamin B6Vitamin B6	+351.3%
Contains more Vitamin B12Vitamin B12	+95.8%
Contains more Vitamin KVitamin K	+∞%

~equal in Vitamin C ~0mg

~equal in Vitamin B2 ~0.137mg

All nutrients comparison - raw data values

Nutrient			DV% diff.
Vitamin B3	3.8mg	22.07mg	114%
Selenium	46.8µg	108.2µg	112%
Vitamin B6	0.23mg	1.038mg	62%
Vitamin B12	1.2µg	2.35µg	48%
Vitamin B1	0.68mg	0.134mg	46%
Saturated fat	4.499g	0.205g	20%
Fats	12.14g	0.59g	18%
Choline		77.6mg	14%
Protein	23.69g	29.15g	11%
Vitamin B5	0.87mg	0.334mg	11%
Vitamin D*		82 IU	10%
Vitamin D		2µg	10%
Polyunsaturated fat	1.458g	0.175g	9%
Monounsaturated fat	3.315g	0.138g	8%
Cholesterol	64mg	47mg	6%
Calories	211kcal	130kcal	4%
Calcium	43mg	4mg	4%
Copper	0.078mg	0.043mg	4%
Folate	17µg	2µg	4%
Magnesium	31mg	42mg	3%
Potassium	636mg	527mg	3%
Iron	0.67mg	0.92mg	3%
Zinc	0.69mg	0.45mg	2%
Vitamin A	36µg	22µg	2%
Vitamin E		0.29mg	2%
Phosphorus	341mg	333mg	1%
Sodium	76mg	54mg	1%
Manganese	0.025mg	0.013mg	1%
Vitamin B2	0.15mg	0.137mg	1%
Protein per 100 calories	11g	22g	N/A
Calories per 10 g protein	89kcal	45kcal	N/A
Weight per 100 calories	47g	77g	N/A
Unsaturated / Saturated Fat ratio	1.1	1.5	N/A
Vitamin K		0.1µg	0%
Trans fat		0.02g	N/A
Tryptophan	0.265mg	0.313mg	0%
Threonine	1.038mg	1.224mg	0%
Isoleucine	1.092mg	1.287mg	0%
Leucine	1.925mg	2.27mg	0%
Lysine	2.175mg	2.565mg	0%
Methionine	0.701mg	0.827mg	0%
Phenylalanine	0.925mg	1.091mg	0%
Valine	1.22mg	1.438mg	0%
Histidine	0.697mg	0.822mg	0%
Omega-3 (EPA)	0.224g	0.015g	N/A
Omega-3 (DHA)	0.504g	0.105g	N/A
Omega-3 (DPA)	0.259g	0.005g	N/A
Omega-6 (Eicosadienoic acid)		0.002g	N/A