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.

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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

Rockfish

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.

Abalone

Rockfish

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

All nutrients comparison - raw data values

Nutrient			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*		183 IU	23%
Vitamin D		4.6µg	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%
Fats	6.78g	1.62g	8%
Polyunsaturated fat	1.676g	0.485g	8%
Vitamin B2	0.13mg	0.226mg	7%
Vitamin B6	0.15mg	0.241mg	7%
Vitamin B3	1.9mg	2.897mg	6%
Saturated fat	1.646g	0.42g	6%
Monounsaturated fat	2.741g	0.466g	6%
Protein	19.63g	22.23g	5%
Magnesium	56mg	33mg	5%
Potassium	284mg	467mg	5%
Zinc	0.95mg	0.43mg	5%
Calories	189kcal	109kcal	4%
Carbs	11.05g	0g	4%
Phosphorus	217mg	248mg	4%
Vitamin E		0.44mg	3%
Vitamin C	1.8mg	0mg	2%
Calcium	37mg	17mg	2%
Manganese	0.07mg	0.013mg	2%
Folate	14µg	10µg	1%
Protein per 100 calories	10g	20g	N/A
Calories per 10 g protein	96kcal	49kcal	N/A
Weight per 100 calories	53g	92g	N/A
Unsaturated / Saturated Fat ratio	2.7	2.3	N/A
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