Abalone vs. Squid — In-Depth Nutrition Comparison
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A recap on the differences between abalone and squid
- Abalone is higher in vitamin B5 and vitamin B1, yet squid is higher in vitamin B12, vitamin B2, iron, copper, selenium, phosphorus, and zinc.
- Squid covers your daily vitamin B12 needs 196% more than abalone.
- Abalone contains 13 times more vitamin B1 than squid. While abalone contains 0.22mg of vitamin B1, squid contains only 0.017mg.
- The amount of cholesterol in abalone is lower.
Food varieties used in this article are Mollusks, abalone, mixed species, cooked, fried and Mollusks, cuttlefish, mixed species, cooked, moist 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 less SodiumSodium | -20.6% |
| Contains more CalciumCalcium | +386.5% |
| Contains more PotassiumPotassium | +124.3% |
| Contains more IronIron | +185.3% |
| Contains more CopperCopper | +337.7% |
| Contains more ZincZinc | +264.2% |
| Contains more PhosphorusPhosphorus | +167.3% |
| Contains more ManganeseManganese | +198.6% |
| Contains more SeleniumSelenium | +73% |
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 B1Vitamin B1 | +1194.1% |
| Contains more Vitamin B5Vitamin B5 | +218.9% |
| Contains more Vitamin CVitamin C | +372.2% |
| Contains more Vitamin AVitamin A | +10050% |
| Contains more Vitamin B2Vitamin B2 | +1230% |
| Contains more Vitamin B3Vitamin B3 | +15.2% |
| Contains more Vitamin B6Vitamin B6 | +80% |
| Contains more Vitamin B12Vitamin B12 | +682.6% |
| Contains more FolateFolate | +71.4% |
All nutrients comparison - raw data values
| Nutrient |  |
 |
DV% diff. |
| Vitamin B12 | 0.69µg | 5.4µg | 196% |
| Vitamin B2 | 0.13mg | 1.729mg | 123% |
| Iron | 3.8mg | 10.84mg | 88% |
| Copper | 0.228mg | 0.998mg | 86% |
| Selenium | 51.8µg | 89.6µg | 69% |
| Phosphorus | 217mg | 580mg | 52% |
| Cholesterol | 94mg | 224mg | 43% |
| Vitamin B5 | 2.87mg | 0.9mg | 39% |
| Protein | 19.63g | 32.48g | 26% |
| Zinc | 0.95mg | 3.46mg | 23% |
| Vitamin A | 2µg | 203µg | 22% |
| Vitamin B1 | 0.22mg | 0.017mg | 17% |
| Calcium | 37mg | 180mg | 14% |
| Potassium | 284mg | 637mg | 10% |
| Vitamin B6 | 0.15mg | 0.27mg | 9% |
| Polyunsaturated fat | 1.676g | 0.268g | 9% |
| Fats | 6.78g | 1.4g | 8% |
| Sodium | 591mg | 744mg | 7% |
| Vitamin C | 1.8mg | 8.5mg | 7% |
| Monounsaturated fat | 2.741g | 0.162g | 6% |
| Saturated fat | 1.646g | 0.236g | 6% |
| Manganese | 0.07mg | 0.209mg | 6% |
| Folate | 14µg | 24µg | 3% |
| Carbs | 11.05g | 1.64g | 3% |
| Calories | 189kcal | 158kcal | 2% |
| Vitamin B3 | 1.9mg | 2.189mg | 2% |
| Magnesium | 56mg | 60mg | 1% |
| Net carbs | 11.05g | 1.64g | N/A |
| Tryptophan | 0.224mg | 0.364mg | 0% |
| Threonine | 0.838mg | 1.398mg | 0% |
| Isoleucine | 0.854mg | 1.414mg | 0% |
| Leucine | 1.386mg | 2.287mg | 0% |
| Lysine | 1.433mg | 2.427mg | 0% |
| Methionine | 0.441mg | 0.733mg | 0% |
| Phenylalanine | 0.715mg | 1.164mg | 0% |
| Valine | 0.86mg | 1.419mg | 0% |
| Histidine | 0.378mg | 0.624mg | 0% |
| Omega-3 - EPA | 0.054g | 0.078g | N/A |
| Omega-3 - DHA | 0.132g | N/A | |
| Omega-3 - DPA | 0.046g | 0.012g | N/A |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
| Contains more FatsFats | +384.3% |
| Contains more CarbsCarbs | +573.8% |
| Contains more ProteinProtein | +65.5% |
| Contains more OtherOther | +37.7% |
~equal in
Water
~61.12g
Fat Type Comparison
Fat type breakdown side-by-side comparison
| Contains more Mono. FatMonounsaturated fat | +1592% |
| Contains more Poly. FatPolyunsaturated fat | +525.4% |
| Contains less Sat. FatSaturated fat | -85.7% |
