Abalone vs. Roe — In-Depth Nutrition Comparison
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Summary of differences between abalone and roe
- Abalone has more iron, vitamin B5, and copper; however, roe is higher in vitamin B12, vitamin B2, phosphorus, folate, and vitamin C.
- Roe covers your daily need for vitamin B12, 452% more than abalone.
- Abalone has 5 times more sodium than roe. While abalone has 591mg of sodium, roe has only 117mg.
These are the specific foods used in this comparison Mollusks, abalone, mixed species, cooked, fried and Fish, roe, mixed species, cooked, dry heat.
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.
| Contains more MagnesiumMagnesium | +115.4% |
| Contains more CalciumCalcium | +32.1% |
| Contains more IronIron | +393.5% |
| Contains more CopperCopper | +78.1% |
| Contains more ManganeseManganese | +438.5% |
| Contains more ZincZinc | +34.7% |
| Contains more PhosphorusPhosphorus | +137.3% |
| Contains less SodiumSodium | -80.2% |
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.
| Contains more Vitamin B5Vitamin B5 | +148.7% |
| Contains more Vitamin CVitamin C | +811.1% |
| Contains more Vitamin AVitamin A | +4450% |
| Contains more Vitamin B1Vitamin B1 | +25.9% |
| Contains more Vitamin B2Vitamin B2 | +630% |
| Contains more Vitamin B3Vitamin B3 | +15.4% |
| Contains more Vitamin B6Vitamin B6 | +23.3% |
| Contains more Vitamin B12Vitamin B12 | +1572.5% |
| Contains more FolateFolate | +557.1% |
All nutrients comparison - raw data values
| Nutrient |  |
 |
DV% diff. |
| Vitamin B12 | 0.69µg | 11.54µg | 452% |
| Cholesterol | 94mg | 479mg | 128% |
| Vitamin B2 | 0.13mg | 0.949mg | 63% |
| Phosphorus | 217mg | 515mg | 43% |
| Iron | 3.8mg | 0.77mg | 38% |
| Vitamin B5 | 2.87mg | 1.154mg | 34% |
| Sodium | 591mg | 117mg | 21% |
| Folate | 14µg | 92µg | 20% |
| Protein | 19.63g | 28.62g | 18% |
| Vitamin C | 1.8mg | 16.4mg | 16% |
| Polyunsaturated fat | 1.676g | 3.404g | 12% |
| Copper | 0.228mg | 0.128mg | 11% |
| Vitamin A | 2µg | 91µg | 10% |
| Magnesium | 56mg | 26mg | 7% |
| Vitamin B1 | 0.22mg | 0.277mg | 5% |
| Vitamin B6 | 0.15mg | 0.185mg | 3% |
| Zinc | 0.95mg | 1.28mg | 3% |
| Carbs | 11.05g | 1.92g | 3% |
| Manganese | 0.07mg | 0.013mg | 2% |
| Monounsaturated fat | 2.741g | 2.129g | 2% |
| Fats | 6.78g | 8.23g | 2% |
| Vitamin B3 | 1.9mg | 2.192mg | 2% |
| Saturated fat | 1.646g | 1.866g | 1% |
| Calories | 189kcal | 204kcal | 1% |
| Calcium | 37mg | 28mg | 1% |
| Net carbs | 11.05g | 1.92g | N/A |
| Potassium | 284mg | 283mg | 0% |
| Selenium | 51.8µg | 51.7µg | 0% |
| Tryptophan | 0.224mg | 0.375mg | 0% |
| Threonine | 0.838mg | 1.305mg | 0% |
| Isoleucine | 0.854mg | 1.465mg | 0% |
| Leucine | 1.386mg | 2.509mg | 0% |
| Lysine | 1.433mg | 2.179mg | 0% |
| Methionine | 0.441mg | 0.71mg | 0% |
| Phenylalanine | 0.715mg | 1.401mg | 0% |
| Valine | 0.86mg | 1.676mg | 0% |
| Histidine | 0.378mg | 0.778mg | 0% |
| Omega-3 - EPA | 0.054g | 1.26g | N/A |
| Omega-3 - DHA | 1.747g | N/A | |
| Omega-3 - DPA | 0.046g | 0.105g | N/A |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
| Contains more CarbsCarbs | +475.5% |
| Contains more ProteinProtein | +45.8% |
| Contains more FatsFats | +21.4% |
~equal in
Water
~58.63g
~equal in
Other
~2.6g
Fat Type Comparison
Fat type breakdown side-by-side comparison
| Contains less Sat. FatSaturated fat | -11.8% |
| Contains more Mono. FatMonounsaturated fat | +28.7% |
| Contains more Poly. FatPolyunsaturated fat | +103.1% |
