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  6. Tilefish vs. Pompano

Tilefish vs. Pompano — In-Depth Nutrition Comparison

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Important differences between Tilefish and Pompano

  • Tilefish has more Vitamin B12, Selenium, and Vitamin B6, however, Pompano has more Vitamin B1, Phosphorus, and Monounsaturated Fat.
  • Tilefish's daily need coverage for Vitamin B12 is 54% more.
  • Tilefish is lower in Saturated Fat.

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

Infographic

Tilefish 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.
Tilefish
Tilefish
3
:
7
Pompano
Pompano
Contains less Sodium -22.4%
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%
Equal in Magnesium - 31
Equal in Selenium - 46.8
Tilefish
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 8% 12% 24% 102% 46% 8% 15% 18% 2% 281%
Pompano
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 13% 26% 23% 147% 57% 10% 19% 27% 4% 256%
Contains less Sodium -22.4%
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%
Equal in Magnesium - 31
Equal in Selenium - 46.8

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.
Tilefish
Tilefish
3
:
3
Pompano
Pompano
Contains more Vitamin B2 +26.7%
Contains more Vitamin B6 +30.4%
Contains more Vitamin B12 +108.3%
Contains more Vitamin A +73.9%
Contains more Vitamin B1 +385.7%
Equal in Vitamin B3 - 3.8
Equal in Vitamin B5 - 0.87
Equal in Folate - 17
Tilefish
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 5% 0% 0% 0% 35% 44% 66% 53% 70% 13% 313% 0%
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%
Contains more Vitamin B2 +26.7%
Contains more Vitamin B6 +30.4%
Contains more Vitamin B12 +108.3%
Contains more Vitamin A +73.9%
Contains more Vitamin B1 +385.7%
Equal in Vitamin B3 - 3.8
Equal in Vitamin B5 - 0.87
Equal in Folate - 17

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Tilefish
Tilefish
2
:
2
Pompano
Pompano
Contains more Water +11.5%
Contains more Fats +158.8%
Contains more Other +106.9%
Equal in Protein - 23.69
Tilefish
24% 5% 70%
Protein: 24.49 g
Fats: 4.69 g
Carbs: 0 g
Water: 70.24 g
Other: 0.58 g
Pompano
24% 12% 63%
Protein: 23.69 g
Fats: 12.14 g
Carbs: 0 g
Water: 62.97 g
Other: 1.2 g
Contains more Water +11.5%
Contains more Fats +158.8%
Contains more Other +106.9%
Equal in Protein - 23.69

Fat Type Comparison

Fat type breakdown side-by-side comparison
Tilefish
Tilefish
1
:
2
Pompano
Pompano
Contains less Saturated Fat -80.7%
Contains more Monounsaturated Fat +148.9%
Contains more Polyunsaturated fat +17%
Tilefish
25% 39% 36%
Saturated Fat: 0.868 g
Monounsaturated Fat: 1.332 g
Polyunsaturated fat: 1.246 g
Pompano
49% 36% 16%
Saturated Fat: 4.499 g
Monounsaturated Fat: 3.315 g
Polyunsaturated fat: 1.458 g
Contains less Saturated Fat -80.7%
Contains more Monounsaturated Fat +148.9%
Contains more Polyunsaturated fat +17%

Comparison summary table

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

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Tilefish Pompano
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
50%
Tilefish
46%
Pompano
Minerals Daily Need Coverage Score
51%
Tilefish
58%
Pompano

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. Tilefish - https://fdc.nal.usda.gov/fdc-app.html#/food-details/175152/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.