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Abalone vs. Rockfish — In-Depth Nutrition Comparison

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What are the differences between abalone and rockfish?

  • Abalone is higher in vitamin B5, iron, copper, and vitamin B1, yet rockfish is higher in selenium, vitamin B12, vitamin B2, and vitamin B6.
  • Abalone's daily need coverage for vitamin B5 is 49% more.
  • Abalone has 11 times more iron than rockfish. While abalone has 3.8mg of iron, rockfish has only 0.36mg.
  • The amount of sodium in rockfish is lower.

We used Mollusks, abalone, mixed species, cooked, fried and Fish, rockfish, Pacific, mixed species, cooked, dry heat types in this article.

Infographic

Abalone vs Rockfish infographic
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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.
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 40% 11% 25% 143% 76% 26% 93% 77% 9.1% 283%
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 24% 5.1% 41% 14% 14% 12% 106% 12% 1.7% 416%
Contains more MagnesiumMagnesium +69.7%
Contains more CalciumCalcium +117.6%
Contains more IronIron +955.6%
Contains more CopperCopper +456.1%
Contains more ZincZinc +120.9%
Contains more ManganeseManganese +438.5%
Contains more PotassiumPotassium +64.4%
Contains more PhosphorusPhosphorus +14.3%
Contains less SodiumSodium -84.9%
Contains more SeleniumSelenium +47.1%

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.
Vitamin C Vit. C Vitamin A Vit. A Vitamin E Vit. E Vitamin D Vit. D Vitamin B1 Vit. B1 Vitamin B2 Vit. B2 Vitamin B3 Vit. B3 Vitamin B5 Vit. B5 Vitamin B6 Vit. B6 Vitamin B12 Vit. B12 Vitamin K Vit. K Folate Folate Choline Choline 6% 0.67% 0% 0% 55% 30% 36% 172% 35% 86% 0% 11% 0%
Vitamin C Vit. C Vitamin A Vit. A Vitamin E Vit. E Vitamin D Vit. D Vitamin B1 Vit. B1 Vitamin B2 Vit. B2 Vitamin B3 Vit. B3 Vitamin B5 Vit. B5 Vitamin B6 Vit. B6 Vitamin B12 Vit. B12 Vitamin K Vit. K Folate Folate Choline Choline 0% 1.7% 8.8% 69% 6.8% 52% 54% 24% 56% 199% 0% 7.5% 43%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin B1Vitamin B1 +714.8%
Contains more Vitamin B5Vitamin B5 +610.4%
Contains more FolateFolate +40%
Contains more Vitamin AVitamin A +150%
Contains more Vitamin B2Vitamin B2 +73.8%
Contains more Vitamin B3Vitamin B3 +52.5%
Contains more Vitamin B6Vitamin B6 +60.7%
Contains more Vitamin B12Vitamin B12 +130.4%
~equal in Vitamin K ~0µg

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
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
22% 75%
Protein: 22.23 g
Fats: 1.62 g
Carbs: 0 g
Water: 74.67 g
Other: 1.48 g
Contains more FatsFats +318.5%
Contains more CarbsCarbs +∞%
Contains more OtherOther +64.9%
Contains more ProteinProtein +13.2%
Contains more WaterWater +24.2%

Fat Type Comparison

Fat type breakdown side-by-side comparison
27% 45% 28%
Saturated fat: Sat. Fat 1.646 g
Monounsaturated fat: Mono. Fat 2.741 g
Polyunsaturated fat: Poly. Fat 1.676 g
31% 34% 35%
Saturated fat: Sat. Fat 0.42 g
Monounsaturated fat: Mono. Fat 0.466 g
Polyunsaturated fat: Poly. Fat 0.485 g
Contains more Mono. FatMonounsaturated fat +488.2%
Contains more Poly. FatPolyunsaturated fat +245.6%
Contains less Sat. FatSaturated fat -74.5%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Abalone Rockfish DV% diff.
Vitamin B5 2.87mg 0.404mg 49%
Selenium 51.8µg 76.2µg 44%
Iron 3.8mg 0.36mg 43%
Vitamin B12 0.69µg 1.59µg 38%
Vitamin D 4.6µg 23%
Vitamin D 183IU 23%
Sodium 591mg 89mg 22%
Copper 0.228mg 0.041mg 21%
Vitamin B1 0.22mg 0.027mg 16%
Choline 78.7mg 14%
Cholesterol 94mg 61mg 11%
Polyunsaturated fat 1.676g 0.485g 8%
Fats 6.78g 1.62g 8%
Vitamin B2 0.13mg 0.226mg 7%
Vitamin B6 0.15mg 0.241mg 7%
Saturated fat 1.646g 0.42g 6%
Monounsaturated fat 2.741g 0.466g 6%
Vitamin B3 1.9mg 2.897mg 6%
Potassium 284mg 467mg 5%
Magnesium 56mg 33mg 5%
Zinc 0.95mg 0.43mg 5%
Protein 19.63g 22.23g 5%
Calories 189kcal 109kcal 4%
Phosphorus 217mg 248mg 4%
Carbs 11.05g 0g 4%
Vitamin E 0.44mg 3%
Manganese 0.07mg 0.013mg 2%
Calcium 37mg 17mg 2%
Vitamin C 1.8mg 0mg 2%
Folate 14µg 10µg 1%
Net carbs 11.05g 0g N/A
Vitamin A 2µg 5µg 0%
Trans fat 0.025g N/A
Tryptophan 0.224mg 0.296mg 0%
Threonine 0.838mg 1.014mg 0%
Isoleucine 0.854mg 1.06mg 0%
Leucine 1.386mg 1.835mg 0%
Lysine 1.433mg 2.188mg 0%
Methionine 0.441mg 0.707mg 0%
Phenylalanine 0.715mg 0.935mg 0%
Valine 0.86mg 1.106mg 0%
Histidine 0.378mg 0.502mg 0%
Omega-3 - EPA 0.054g 0.107g N/A
Omega-3 - DHA 0.238g N/A
Omega-3 - DPA 0.046g 0.027g N/A
Omega-6 - Eicosadienoic acid 0.005g N/A

Which food is preferable for your diet?

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

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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
33%
Abalone
40%
Rockfish
Minerals Daily Need Coverage Score
78%
Abalone
64%
Rockfish

Comparison summary

Which food is lower in Cholesterol?
Rockfish
Rockfish is lower in Cholesterol (difference - 33mg)
Which food contains less Sodium?
Rockfish
Rockfish contains less Sodium (difference - 502mg)
Which food is lower in Saturated fat?
Rockfish
Rockfish is lower in Saturated fat (difference - 1.226g)
Which food is richer in vitamins?
Rockfish
Rockfish is relatively richer in vitamins
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 ($)

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. Rockfish - https://fdc.nal.usda.gov/fdc-app.html#/food-details/175131/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.