Foodstruct Nutrition Search | Diet Analysis | Food Comparison | Glycemic Index Chart | Insulin Index Chart | Blog | Subscribe | Sign Up
  1. Home
  2. Foods
  3. Seafood
  4. Abalone
  5. Compare
  6. Abalone vs. Flatfish

Abalone vs. Flatfish — In-Depth Nutrition Comparison

Compare

A recap on 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.

Infographic

Abalone vs Flatfish 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.
Abalone
Abalone
8
:
2
Flatfish
Flatfish
Contains more Calcium +48%
Contains more Iron +1552.2%
Contains more Magnesium +154.5%
Contains more Potassium +44.2%
Contains more Zinc +143.6%
Contains more Copper +891.3%
Contains more Manganese +311.8%
Contains more Selenium +58.9%
Contains more Phosphorus +42.4%
Contains less Sodium -38.6%
Abalone
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 12% 143% 40% 93% 26% 78% 26% 76% 10% 283%
Flatfish
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 8% 9% 16% 133% 18% 48% 11% 8% 3% 178%
Contains more Calcium +48%
Contains more Iron +1552.2%
Contains more Magnesium +154.5%
Contains more Potassium +44.2%
Contains more Zinc +143.6%
Contains more Copper +891.3%
Contains more Manganese +311.8%
Contains more Selenium +58.9%
Contains more Phosphorus +42.4%
Contains less Sodium -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
Abalone
7
:
5
Flatfish
Flatfish
Contains more Vitamin C +∞%
Contains more Vitamin B1 +746.2%
Contains more Vitamin B2 +420%
Contains more Vitamin B3 +48.7%
Contains more Vitamin B5 +1164.3%
Contains more Vitamin B6 +30.4%
Contains more Folate +133.3%
Contains more Vitamin A +640%
Contains more Vitamin B12 +89.9%
Abalone
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 1% 0% 0% 6% 56% 30% 36% 173% 35% 11% 87% 0%
Flatfish
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 3% 16% 105% 0% 7% 6% 24% 14% 27% 5% 164% 1%
Contains more Vitamin C +∞%
Contains more Vitamin B1 +746.2%
Contains more Vitamin B2 +420%
Contains more Vitamin B3 +48.7%
Contains more Vitamin B5 +1164.3%
Contains more Vitamin B6 +30.4%
Contains more Folate +133.3%
Contains more Vitamin A +640%
Contains more Vitamin B12 +89.9%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Abalone
Abalone
4
:
1
Flatfish
Flatfish
Contains more Protein +28.8%
Contains more Fats +186.1%
Contains more Carbs +∞%
Contains more Other +90.6%
Contains more Water +35%
Abalone
20% 7% 11% 60% 2%
Protein: 19.63 g
Fats: 6.78 g
Carbs: 11.05 g
Water: 60.1 g
Other: 2.44 g
Flatfish
15% 2% 81%
Protein: 15.24 g
Fats: 2.37 g
Carbs: 0 g
Water: 81.11 g
Other: 1.28 g
Contains more Protein +28.8%
Contains more Fats +186.1%
Contains more Carbs +∞%
Contains more Other +90.6%
Contains more Water +35%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Abalone
Abalone
2
:
1
Flatfish
Flatfish
Contains more Monounsaturated Fat +317.2%
Contains more Polyunsaturated fat +265.1%
Contains less Saturated Fat -67.1%
Abalone
27% 45% 28%
Saturated Fat: 1.646 g
Monounsaturated Fat: 2.741 g
Polyunsaturated fat: 1.676 g
Flatfish
33% 40% 28%
Saturated Fat: 0.542 g
Monounsaturated Fat: 0.657 g
Polyunsaturated fat: 0.459 g
Contains more Monounsaturated Fat +317.2%
Contains more Polyunsaturated fat +265.1%
Contains less Saturated Fat -67.1%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Abalone Flatfish
Lower in Sodium ok
Lower in Cholesterol ok
Lower in Saturated Fat ok
Lower in Sugar ok
Lower in Glycemic Index ok
Rich in minerals ok
Lower in price Equal
Rich in vitamins Equal

All nutrients comparison - raw data values

Nutrient Abalone Flatfish Opinion
Net carbs 11.05g 0g Abalone
Protein 19.63g 15.24g Abalone
Fats 6.78g 2.37g Abalone
Carbs 11.05g 0g Abalone
Calories 189kcal 86kcal Abalone
Calcium 37mg 25mg Abalone
Iron 3.8mg 0.23mg Abalone
Magnesium 56mg 22mg Abalone
Phosphorus 217mg 309mg Flatfish
Potassium 284mg 197mg Abalone
Sodium 591mg 363mg Flatfish
Zinc 0.95mg 0.39mg Abalone
Copper 0.228mg 0.023mg Abalone
Manganese 0.07mg 0.017mg Abalone
Selenium 51.8µg 32.6µg Abalone
Vitamin A 5IU 37IU Flatfish
Vitamin A RAE 2µg 12µg Flatfish
Vitamin E 0.77mg Flatfish
Vitamin D 139IU Flatfish
Vitamin D 3.5µg Flatfish
Vitamin C 1.8mg 0mg Abalone
Vitamin B1 0.22mg 0.026mg Abalone
Vitamin B2 0.13mg 0.025mg Abalone
Vitamin B3 1.9mg 1.278mg Abalone
Vitamin B5 2.87mg 0.227mg Abalone
Vitamin B6 0.15mg 0.115mg Abalone
Folate 14µg 6µg Abalone
Vitamin B12 0.69µg 1.31µg Flatfish
Vitamin K 0.1µg Flatfish
Tryptophan 0.224mg 0.197mg Abalone
Threonine 0.838mg 0.719mg Abalone
Isoleucine 0.854mg 0.754mg Abalone
Leucine 1.386mg 1.335mg Abalone
Lysine 1.433mg 1.561mg Flatfish
Methionine 0.441mg 0.56mg Flatfish
Phenylalanine 0.715mg 0.624mg Abalone
Valine 0.86mg 0.8mg Abalone
Histidine 0.378mg 0.374mg Abalone
Cholesterol 94mg 56mg Flatfish
Trans Fat 0.014g Abalone
Saturated Fat 1.646g 0.542g Flatfish
Omega-3 - DHA 0.132g Flatfish
Omega-3 - EPA 0.054g 0.168g Flatfish
Omega-3 - DPA 0.046g 0.034g Abalone
Monounsaturated Fat 2.741g 0.657g Abalone
Polyunsaturated fat 1.676g 0.459g Abalone
Omega-6 - Eicosadienoic acid 0.006g Flatfish

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Abalone Flatfish
Low Fats diet ok
Low Carbs diet ok
Low Calories diet ok
Low Glycemic Index diet ok

People also compare

Abalone
Abalone vs Crayfish raw
Crayfish raw
Abalone
Abalone vs Lobster Raw
Lobster Raw
Abalone
Abalone vs Cuttlefish
Cuttlefish
Flatfish
Flatfish vs Grouper fish
Grouper fish
Flatfish
Flatfish vs Herring
Herring
Flatfish
Flatfish vs Ling fish raw
Ling fish raw

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
36%
Abalone
31%
Flatfish
Minerals Daily Need Coverage Score
78%
Abalone
43%
Flatfish

Comparison summary

Which food contains less Sodium?
Flatfish
Flatfish contains less Sodium (difference - 228mg)
Which food is lower in Cholesterol?
Flatfish
Flatfish is lower in Cholesterol (difference - 38mg)
Which food is lower in Saturated Fat?
Flatfish
Flatfish is lower in Saturated Fat (difference - 1.104g)
Which food is lower in Sugar?
Abalone
Abalone is lower in Sugar (difference - 0g)
Which food is lower in glycemic index?
Abalone
Abalone is lower in glycemic index (difference - 0)
Which food is richer in minerals?
Abalone
Abalone is relatively richer in minerals
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. Abalone - https://fdc.nal.usda.gov/fdc-app.html#/food-details/174213/nutrients
  2. Flatfish - https://fdc.nal.usda.gov/fdc-app.html#/food-details/174197/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.