Most sponges will die if exposed to the air for more than a minute or so. But remember that die - off will then happen in your tank. So probably an easier way would be to take a scalpel or razor blade and try and cut off as much as you can outside the tank in a bucket with some tank water of which you can throw away after this has been done. Remember to wear gloves to protect yourself from any potential harmfull bacteria ect.
Definitely a sponge. Tunicates are more individual like pineapple shaped animals. If it starts growing over into the light then it's a photosynthetic sponge which is bad as they can grow extremely rapidly and overtake your tank.
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