... you haven't told us, which CODEC you used for your export.. (?)
.mov is just a container, a wrapper around mp4, h263, sorenson, h264, mp4.. whatever.. (even mp3, pic, qtvr...)
the container doesn't add that much of data to a file..
24fps is .. 'exotic', when it comes to iMovie, which doesn't support such a framerate, and when it comes to computer display, 24fps again is less optimal .. it is a fps from the film business.. you get much better (=in terms of quality) results, using the original or half of the framerate of your source ...
with all respect, I mostly doubt a 30min video of only 150MB size ... please check the settings again ...
when it comes to small file sizes, I lately stumbled into a nice variation of the h264 codec, have a look on my website:
http://karsten.schluter.googlepages.com/apowerfulcodec
and if you prefer mp4, use the free encoder iSquint, esp for lower bitrates, it offers a (much) better pic quality than QT's mpeg4 encoder ... (a few infos on my other site, click
here)