Abalone vs. Flatfish — In-Depth Nutrition Comparison

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A recap on the differences between abalone and flatfish

Abalone is higher in vitamin B5, iron, selenium, copper, vitamin B1, and magnesium, yet flatfish is higher in vitamin B12 and phosphorus.
Abalone covers your daily vitamin B5 needs 53% more than flatfish.
Abalone contains 17 times more iron than flatfish. While abalone contains 3.8mg of iron, flatfish contains only 0.23mg.
The amount of cholesterol in flatfish is lower.

Food varieties used in this article are Mollusks, abalone, mixed species, cooked, fried and Fish, flatfish (flounder and sole species), cooked, dry heat.

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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.

Abalone

Flatfish

Contains more MagnesiumMagnesium	+154.5%
Contains more CalciumCalcium	+48%
Contains more PotassiumPotassium	+44.2%
Contains more IronIron	+1552.2%
Contains more CopperCopper	+891.3%
Contains more ZincZinc	+143.6%
Contains more ManganeseManganese	+311.8%
Contains more SeleniumSelenium	+58.9%

Contains more PhosphorusPhosphorus	+42.4%
Contains less SodiumSodium	-38.6%

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.

Abalone

Flatfish

Contains more Vitamin CVitamin C	+∞%
Contains more Vitamin B1Vitamin B1	+746.2%
Contains more Vitamin B2Vitamin B2	+420%
Contains more Vitamin B3Vitamin B3	+48.7%
Contains more Vitamin B5Vitamin B5	+1164.3%
Contains more Vitamin B6Vitamin B6	+30.4%
Contains more FolateFolate	+133.3%

Contains more Vitamin AVitamin A	+500%
Contains more Vitamin B12Vitamin B12	+89.9%

All nutrients comparison - raw data values

Nutrient			DV% diff.
Vitamin B5	2.87mg	0.227mg	53%
Iron	3.8mg	0.23mg	45%
Selenium	51.8µg	32.6µg	35%
Vitamin B12	0.69µg	1.31µg	26%
Copper	0.228mg	0.023mg	23%
Vitamin D		3.5µg	18%
Vitamin D*		139 IU	17%
Vitamin B1	0.22mg	0.026mg	16%
Choline		79.9mg	15%
Cholesterol	94mg	56mg	13%
Phosphorus	217mg	309mg	13%
Sodium	591mg	363mg	10%
Protein	19.63g	15.24g	9%
Magnesium	56mg	22mg	8%
Vitamin B2	0.13mg	0.025mg	8%
Polyunsaturated fat	1.676g	0.459g	8%
Fats	6.78g	2.37g	7%
Calories	189kcal	86kcal	5%
Zinc	0.95mg	0.39mg	5%
Vitamin E		0.77mg	5%
Saturated fat	1.646g	0.542g	5%
Monounsaturated fat	2.741g	0.657g	5%
Carbs	11.05g	0g	4%
Vitamin B3	1.9mg	1.278mg	4%
Potassium	284mg	197mg	3%
Vitamin B6	0.15mg	0.115mg	3%
Vitamin C	1.8mg	0mg	2%
Manganese	0.07mg	0.017mg	2%
Folate	14µg	6µg	2%
Calcium	37mg	25mg	1%
Vitamin A	2µg	12µg	1%
Protein per 100 calories	10g	18g	N/A
Calories per 10 g protein	96kcal	56kcal	N/A
Weight per 100 calories	53g	116g	N/A
Unsaturated / Saturated Fat ratio	2.7	2.1	N/A
Net carbs	11.05g	0g	N/A
Vitamin K		0.1µg	0%
Trans fat		0.014g	N/A
Tryptophan	0.224mg	0.197mg	0%
Threonine	0.838mg	0.719mg	0%
Isoleucine	0.854mg	0.754mg	0%
Leucine	1.386mg	1.335mg	0%
Lysine	1.433mg	1.561mg	0%
Methionine	0.441mg	0.56mg	0%
Phenylalanine	0.715mg	0.624mg	0%
Valine	0.86mg	0.8mg	0%
Histidine	0.378mg	0.374mg	0%
Omega-3 - EPA	0.054g	0.168g	N/A
Omega-3 - DHA		0.132g	N/A
Omega-3 - DPA	0.046g	0.034g	N/A
Omega-6 - Eicosadienoic acid		0.006g	N/A