Tilefish vs. Pompano — In-Depth Nutrition Comparison

Compare

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

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

Pompano

Contains less SodiumSodium

-22.4%

Contains more CalciumCalcium	+65.4%
Contains more PotassiumPotassium	+24.2%
Contains more IronIron	+116.1%
Contains more CopperCopper	+50%
Contains more ZincZinc	+30.2%
Contains more PhosphorusPhosphorus	+44.5%
Contains more ManganeseManganese	+66.7%

~equal in Magnesium ~31mg

~equal in Selenium ~46.8µg

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

Pompano

Contains more Vitamin B2Vitamin B2	+26.7%
Contains more Vitamin B6Vitamin B6	+30.4%
Contains more Vitamin B12Vitamin B12	+108.3%

Contains more Vitamin AVitamin A	+71.4%
Contains more Vitamin B1Vitamin B1	+385.7%

~equal in Vitamin C ~0mg

~equal in Vitamin E ~mg

~equal in Vitamin D ~µg

~equal in Vitamin B3 ~3.8mg

~equal in Vitamin B5 ~0.87mg

~equal in Vitamin K ~µg

~equal in Folate ~17µg

~equal in Choline ~mg

All nutrients comparison - raw data values

Nutrient			DV% diff.
Vitamin B12	2.5µg	1.2µg	54%
Vitamin B1	0.14mg	0.68mg	45%
Saturated fat	0.868g	4.499g	17%
Phosphorus	236mg	341mg	15%
Fats	4.69g	12.14g	11%
Selenium	51.5µg	46.8µg	9%
Monounsaturated fat	1.332g	3.315g	5%
Vitamin B6	0.3mg	0.23mg	5%
Iron	0.31mg	0.67mg	5%
Potassium	512mg	636mg	4%
Vitamin B2	0.19mg	0.15mg	3%
Calories	147kcal	211kcal	3%
Copper	0.052mg	0.078mg	3%
Vitamin A	21µg	36µg	2%
Calcium	26mg	43mg	2%
Vitamin B3	3.5mg	3.8mg	2%
Protein	24.49g	23.69g	2%
Zinc	0.53mg	0.69mg	1%
Polyunsaturated fat	1.246g	1.458g	1%
Sodium	59mg	76mg	1%
Cholesterol	64mg	64mg	0%
Magnesium	33mg	31mg	0%
Manganese	0.015mg	0.025mg	0%
Vitamin B5	0.87mg	0.87mg	0%
Folate	17µg	17µg	0%
Tryptophan	0.274mg	0.265mg	0%
Threonine	1.074mg	1.038mg	0%
Isoleucine	1.128mg	1.092mg	0%
Leucine	1.99mg	1.925mg	0%
Lysine	2.249mg	2.175mg	0%
Methionine	0.725mg	0.701mg	0%
Phenylalanine	0.956mg	0.925mg	0%
Valine	1.262mg	1.22mg	0%
Histidine	0.721mg	0.697mg	0%
Omega-3 - EPA	0.172g	0.224g	N/A
Omega-3 - DHA	0.733g	0.504g	N/A
Omega-3 - DPA	0.143g	0.259g	N/A