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  6. Tuna vs. Pompano

Tuna vs. Pompano — In-Depth Nutrition Comparison

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Significant differences between Tuna and Pompano

  • Tuna has more Vitamin B3, Selenium, Vitamin B6, and Vitamin B12, however, Pompano is richer in Vitamin B1, and Vitamin B5.
  • Tuna covers your daily Vitamin B3 needs 114% more than Pompano.
  • Pompano has 5 times less Vitamin B6 than Tuna. Tuna has 1.038mg of Vitamin B6, while Pompano has 0.23mg.
  • Tuna contains less Cholesterol.

Specific food types used in this comparison are Fish, tuna, yellowfin, fresh, cooked, dry heat and Fish, pompano, florida, cooked, dry heat.

Infographic

Tuna 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.
Tuna
Tuna
4
:
6
Pompano
Pompano
Contains more Iron +37.3%
Contains more Magnesium +35.5%
Contains less Sodium -28.9%
Contains more Selenium +131.2%
Contains more Calcium +975%
Contains more Potassium +20.7%
Contains more Zinc +53.3%
Contains more Copper +81.4%
Contains more Manganese +92.3%
Equal in Phosphorus - 341
Tuna
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 2% 35% 30% 143% 47% 8% 13% 15% 2% 591%
Pompano
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 13% 26% 23% 147% 57% 10% 19% 27% 4% 256%
Contains more Iron +37.3%
Contains more Magnesium +35.5%
Contains less Sodium -28.9%
Contains more Selenium +131.2%
Contains more Calcium +975%
Contains more Potassium +20.7%
Contains more Zinc +53.3%
Contains more Copper +81.4%
Contains more Manganese +92.3%
Equal in Phosphorus - 341

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.
Tuna
Tuna
6
:
5
Pompano
Pompano
Contains more Vitamin B3 +480.8%
Contains more Vitamin B6 +351.3%
Contains more Vitamin B12 +95.8%
Contains more Vitamin A +84.6%
Contains more Vitamin B1 +407.5%
Contains more Vitamin B5 +160.5%
Contains more Folate +750%
Equal in Vitamin B2 - 0.15
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%
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 B3 +480.8%
Contains more Vitamin B6 +351.3%
Contains more Vitamin B12 +95.8%
Contains more Vitamin A +84.6%
Contains more Vitamin B1 +407.5%
Contains more Vitamin B5 +160.5%
Contains more Folate +750%
Equal in Vitamin B2 - 0.15

Macronutrient Comparison

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

Fat Type Comparison

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

Comparison summary table

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

Which food is preferable for your diet?

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

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