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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.
Pompano
Pompano
6
:
4
Tuna
Tuna
Contains more Calcium +975%
Contains more Potassium +20.7%
Contains more Zinc +53.3%
Contains more Copper +81.4%
Contains more Manganese +92.3%
Contains more Iron +37.3%
Contains more Magnesium +35.5%
Contains less Sodium -28.9%
Contains more Selenium +131.2%
Equal in Phosphorus - 333
Pompano
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 13% 26% 23% 147% 57% 10% 19% 27% 4% 256%
Tuna
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 2% 35% 30% 143% 47% 8% 13% 15% 2% 591%
Contains more Calcium +975%
Contains more Potassium +20.7%
Contains more Zinc +53.3%
Contains more Copper +81.4%
Contains more Manganese +92.3%
Contains more Iron +37.3%
Contains more Magnesium +35.5%
Contains less Sodium -28.9%
Contains more Selenium +131.2%
Equal in Phosphorus - 333

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
Pompano
5
:
6
Tuna
Tuna
Contains more Vitamin A +84.6%
Contains more Vitamin B1 +407.5%
Contains more Vitamin B5 +160.5%
Contains more Folate +750%
Contains more Vitamin B3 +480.8%
Contains more Vitamin B6 +351.3%
Contains more Vitamin B12 +95.8%
Equal in Vitamin B2 - 0.137
Pompano
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 8% 0% 0% 0% 171% 35% 72% 53% 54% 13% 150% 0%
Tuna
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 4% 6% 60% 0% 34% 32% 414% 21% 240% 2% 294% 1%
Contains more Vitamin A +84.6%
Contains more Vitamin B1 +407.5%
Contains more Vitamin B5 +160.5%
Contains more Folate +750%
Contains more Vitamin B3 +480.8%
Contains more Vitamin B6 +351.3%
Contains more Vitamin B12 +95.8%
Equal in Vitamin B2 - 0.137

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Pompano
Pompano
1
:
3
Tuna
Tuna
Contains more Fats +1957.6%
Contains more Protein +23%
Equal in Water - 68.98
Equal in Other - 1.28
Pompano
24% 12% 63%
Protein: 23.69 g
Fats: 12.14 g
Carbs: 0 g
Water: 62.97 g
Other: 1.2 g
Tuna
29% 69%
Protein: 29.15 g
Fats: 0.59 g
Carbs: 0 g
Water: 68.98 g
Other: 1.28 g
Contains more Fats +1957.6%
Contains more Protein +23%
Equal in Water - 68.98
Equal in Other - 1.28

Fat Type Comparison

Fat type breakdown side-by-side comparison
Pompano
Pompano
2
:
1
Tuna
Tuna
Contains more Monounsaturated Fat +2302.2%
Contains more Polyunsaturated fat +733.1%
Contains less Saturated Fat -95.4%
Pompano
49% 36% 16%
Saturated Fat: 4.499 g
Monounsaturated Fat: 3.315 g
Polyunsaturated fat: 1.458 g
Tuna
40% 27% 34%
Saturated Fat: 0.205 g
Monounsaturated Fat: 0.138 g
Polyunsaturated fat: 0.175 g
Contains more Monounsaturated Fat +2302.2%
Contains more Polyunsaturated fat +733.1%
Contains less Saturated Fat -95.4%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Pompano Tuna Opinion
Protein 23.69g 29.15g Tuna
Fats 12.14g 0.59g Pompano
Calories 211kcal 130kcal Pompano
Calcium 43mg 4mg Pompano
Iron 0.67mg 0.92mg Tuna
Magnesium 31mg 42mg Tuna
Phosphorus 341mg 333mg Pompano
Potassium 636mg 527mg Pompano
Sodium 76mg 54mg Tuna
Zinc 0.69mg 0.45mg Pompano
Copper 0.078mg 0.043mg Pompano
Manganese 0.025mg 0.013mg Pompano
Selenium 46.8µg 108.2µg Tuna
Vitamin A 120IU 65IU Pompano
Vitamin A RAE 36µg 22µg Pompano
Vitamin E 0.29mg Tuna
Vitamin D 82IU Tuna
Vitamin D 2µg Tuna
Vitamin B1 0.68mg 0.134mg Pompano
Vitamin B2 0.15mg 0.137mg Pompano
Vitamin B3 3.8mg 22.07mg Tuna
Vitamin B5 0.87mg 0.334mg Pompano
Vitamin B6 0.23mg 1.038mg Tuna
Folate 17µg 2µg Pompano
Vitamin B12 1.2µg 2.35µg Tuna
Vitamin K 0.1µg Tuna
Tryptophan 0.265mg 0.313mg Tuna
Threonine 1.038mg 1.224mg Tuna
Isoleucine 1.092mg 1.287mg Tuna
Leucine 1.925mg 2.27mg Tuna
Lysine 2.175mg 2.565mg Tuna
Methionine 0.701mg 0.827mg Tuna
Phenylalanine 0.925mg 1.091mg Tuna
Valine 1.22mg 1.438mg Tuna
Histidine 0.697mg 0.822mg Tuna
Cholesterol 64mg 47mg Tuna
Trans Fat 0.02g Pompano
Saturated Fat 4.499g 0.205g Tuna
Omega-3 - DHA 0.504g 0.105g Pompano
Omega-3 - EPA 0.224g 0.015g Pompano
Omega-3 - DPA 0.259g 0.005g Pompano
Monounsaturated Fat 3.315g 0.138g Pompano
Polyunsaturated fat 1.458g 0.175g Pompano
Omega-6 - Eicosadienoic acid 0.002g Tuna

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Pompano Tuna
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
46%
Pompano
92%
Tuna
Minerals Daily Need Coverage Score
58%
Pompano
88%
Tuna

Comparison summary

Which food contains less Sodium?
Tuna
Tuna contains less Sodium (difference - 22mg)
Which food is lower in Cholesterol?
Tuna
Tuna is lower in Cholesterol (difference - 17mg)
Which food is lower in Saturated Fat?
Tuna
Tuna is lower in Saturated Fat (difference - 4.294g)
Which food is lower in Sugar?
Pompano
Pompano is lower in Sugar (difference - 0g)
Which food is richer in minerals?
Pompano
Pompano is relatively richer in minerals
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. 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.