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Tilapia vs. Pompano — In-Depth Nutrition Comparison

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Differences between tilapia and pompano

  • Tilapia has more vitamin B12, selenium, and vitamin B3, while pompano has more vitamin B1, phosphorus, vitamin B6, potassium, and vitamin B2.
  • Pompano's daily need coverage for vitamin B1 is 49% higher.
  • Pompano contains 2 times less vitamin B12 than tilapia. Tilapia contains 1.86µg of vitamin B12, while pompano contains 1.2µg.
  • The amount of saturated fat in tilapia is lower.

The food types used in this comparison are Fish, tilapia, cooked, dry heat and Fish, pompano, florida, cooked, dry heat.

Infographic

Tilapia vs Pompano 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 24% 4.2% 34% 26% 25% 11% 87% 7.3% 4.8% 297%
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%
Contains less SodiumSodium -26.3%
Contains more ManganeseManganese +48%
Contains more SeleniumSelenium +16.2%
Contains more CalciumCalcium +207.1%
Contains more PotassiumPotassium +67.4%
Contains more ZincZinc +68.3%
Contains more PhosphorusPhosphorus +67.2%
~equal in Magnesium ~31mg
~equal in Iron ~0.67mg
~equal in Copper ~0.078mg

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% 0% 16% 56% 23% 17% 89% 40% 28% 233% 2.3% 4.5% 28%
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%
Contains more Vitamin EVitamin E +∞%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin B3Vitamin B3 +24.9%
Contains more Vitamin B12Vitamin B12 +55%
Contains more Vitamin KVitamin K +∞%
Contains more CholineCholine +∞%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin B1Vitamin B1 +631.2%
Contains more Vitamin B2Vitamin B2 +105.5%
Contains more Vitamin B5Vitamin B5 +31%
Contains more Vitamin B6Vitamin B6 +87%
Contains more FolateFolate +183.3%
~equal in Vitamin C ~0mg

Macronutrient Comparison

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

Fat Type Comparison

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

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Tilapia Pompano
Lower in Cholesterol ok
Lower in Sodium 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 Tilapia Pompano DV% diff.
Vitamin B1 0.093mg 0.68mg 49%
Vitamin B12 1.86µg 1.2µg 28%
Phosphorus 204mg 341mg 20%
Vitamin D 3.7µg 19%
Vitamin D 150IU 19%
Saturated fat 0.94g 4.499g 16%
Fats 2.65g 12.14g 15%
Selenium 54.4µg 46.8µg 14%
Choline 51.3mg 9%
Potassium 380mg 636mg 8%
Vitamin B6 0.123mg 0.23mg 8%
Monounsaturated fat 0.955g 3.315g 6%
Vitamin B3 4.745mg 3.8mg 6%
Polyunsaturated fat 0.6g 1.458g 6%
Vitamin B2 0.073mg 0.15mg 6%
Protein 26.15g 23.69g 5%
Vitamin E 0.79mg 5%
Vitamin B5 0.664mg 0.87mg 4%
Calories 128kcal 211kcal 4%
Vitamin A 0µg 36µg 4%
Zinc 0.41mg 0.69mg 3%
Folate 6µg 17µg 3%
Calcium 14mg 43mg 3%
Cholesterol 57mg 64mg 2%
Manganese 0.037mg 0.025mg 1%
Sodium 56mg 76mg 1%
Vitamin K 0.9µg 1%
Magnesium 34mg 31mg 1%
Iron 0.69mg 0.67mg 0%
Copper 0.075mg 0.078mg 0%
Tryptophan 0.265mg 0.265mg 0%
Threonine 1.156mg 1.038mg 0%
Isoleucine 1.22mg 1.092mg 0%
Leucine 2.04mg 1.925mg 0%
Lysine 2.315mg 2.175mg 0%
Methionine 0.766mg 0.701mg 0%
Phenylalanine 1.05mg 0.925mg 0%
Valine 1.28mg 1.22mg 0%
Histidine 0.585mg 0.697mg 0%
Omega-3 - EPA 0.005g 0.224g N/A
Omega-3 - DHA 0.13g 0.504g N/A
Omega-3 - ALA 0.045g N/A
Omega-3 - DPA 0.06g 0.259g N/A
Omega-6 - Eicosadienoic acid 0.015g N/A

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Tilapia Pompano
Low Calories diet ok
Low Fats diet ok
Low Carbs diet Equal
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
41%
Tilapia
43%
Pompano
Minerals Daily Need Coverage Score
52%
Tilapia
58%
Pompano

Comparison summary

Which food is lower in Cholesterol?
Tilapia
Tilapia is lower in Cholesterol (difference - 7mg)
Which food contains less Sodium?
Tilapia
Tilapia contains less Sodium (difference - 20mg)
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. Tilapia - https://fdc.nal.usda.gov/fdc-app.html#/food-details/175177/nutrients
  2. Pompano - https://fdc.nal.usda.gov/fdc-app.html#/food-details/173683/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.