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  6. Pompano vs. Tuna

Pompano vs. Tuna — In-Depth Nutrition Comparison

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Significant differences between pompano and tuna

  • Pompano has more vitamin B1 and vitamin B5; however, tuna is richer in vitamin B3, selenium, vitamin B6, and vitamin B12.
  • 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.

Infographic

Pompano vs Tuna 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.
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 22% 13% 56% 25% 26% 19% 146% 9.9% 3.3% 255%
Tuna
Tuna
4
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 30% 1.2% 47% 35% 14% 12% 143% 7% 1.7% 590%
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

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.
Vitamin C Vit. C Vitamin A Vit. A Vitamin E Vit. E Vitamin D Vit. D Vitamin B1 Vit. B1 Vitamin B2 Vit. B2 Vitamin B3 Vit. B3 Vitamin B5 Vit. B5 Vitamin B6 Vit. B6 Vitamin B12 Vit. B12 Vitamin K Vit. K Folate Folate Choline Choline 0% 12% 0% 0% 170% 35% 71% 52% 53% 150% 0% 13% 0%
Tuna
Tuna
7
Vitamin C Vit. C Vitamin A Vit. A Vitamin E Vit. E Vitamin D Vit. D Vitamin B1 Vit. B1 Vitamin B2 Vit. B2 Vitamin B3 Vit. B3 Vitamin B5 Vit. B5 Vitamin B6 Vit. B6 Vitamin B12 Vit. B12 Vitamin K Vit. K Folate Folate Choline Choline 0% 7.3% 5.8% 30% 34% 32% 414% 20% 240% 294% 0.25% 1.5% 42%
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 B3Vitamin B3 +480.8%
Contains more Vitamin B6Vitamin B6 +351.3%
Contains more Vitamin B12Vitamin B12 +95.8%
~equal in Vitamin C ~0mg
~equal in Vitamin B2 ~0.137mg

All nutrients comparison - raw data values

Nutrient Pompano Tuna 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 82IU 10%
Vitamin D 2µg 10%
Polyunsaturated fat 1.458g 0.175g 9%
Monounsaturated fat 3.315g 0.138g 8%
Cholesterol 64mg 47mg 6%
Folate 17µg 2µg 4%
Calories 211kcal 130kcal 4%
Copper 0.078mg 0.043mg 4%
Calcium 43mg 4mg 4%
Magnesium 31mg 42mg 3%
Potassium 636mg 527mg 3%
Iron 0.67mg 0.92mg 3%
Vitamin E 0.29mg 2%
Vitamin A 36µg 22µg 2%
Zinc 0.69mg 0.45mg 2%
Manganese 0.025mg 0.013mg 1%
Phosphorus 341mg 333mg 1%
Sodium 76mg 54mg 1%
Vitamin B2 0.15mg 0.137mg 1%
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

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
24% 12% 63%
Protein: 23.69 g
Fats: 12.14 g
Carbs: 0 g
Water: 62.97 g
Other: 1.2 g
Tuna
Tuna
3
29% 69%
Protein: 29.15 g
Fats: 0.59 g
Carbs: 0 g
Water: 68.98 g
Other: 1.28 g
Contains more FatsFats +1957.6%
Contains more ProteinProtein +23%
~equal in Carbs ~0g
~equal in Water ~68.98g
~equal in Other ~1.28g

Fat Type Comparison

Fat type breakdown side-by-side comparison
49% 36% 16%
Saturated fat: Sat. Fat 4.499 g
Monounsaturated fat: Mono. Fat 3.315 g
Polyunsaturated fat: Poly. Fat 1.458 g
Tuna
Tuna
1
40% 27% 34%
Saturated fat: Sat. Fat 0.205 g
Monounsaturated fat: Mono. Fat 0.138 g
Polyunsaturated fat: Poly. Fat 0.175 g
Contains more Mono. FatMonounsaturated fat +2302.2%
Contains more Poly. FatPolyunsaturated fat +733.1%
Contains less Sat. FatSaturated fat -95.4%

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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. Tuna - https://fdc.nal.usda.gov/fdc-app.html#/food-details/172006/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.