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  6. Abalone vs. Sunfish

Abalone vs. Sunfish — In-Depth Nutrition Comparison

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The main differences between Abalone and Sunfish

  • Abalone is richer in Selenium, Vitamin B5, Iron, and Vitamin B1, yet Sunfish is richer in Vitamin B12, Manganese, Copper, and Zinc.
  • Daily need coverage for Vitamin B12 from Sunfish is 68% higher.
  • Abalone contains 9 times more Saturated Fat than Sunfish. Abalone contains 1.646g of Saturated Fat, while Sunfish contains 0.178g.

Food types used in this article are Mollusks, abalone, mixed species, cooked, fried and Fish, sunfish, pumpkin seed, cooked, dry heat.

Infographic

Abalone vs Sunfish 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
3
:
7
Sunfish
Sunfish
Contains more Iron +146.8%
Contains more Magnesium +47.4%
Contains more Selenium +219.8%
Contains more Calcium +178.4%
Contains more Potassium +58.1%
Contains less Sodium -82.6%
Contains more Zinc +109.5%
Contains more Copper +68.9%
Contains more Manganese +1181.4%
Equal in Phosphorus - 231
Abalone
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 12% 143% 40% 93% 26% 78% 26% 76% 10% 283%
Sunfish
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 31% 58% 28% 99% 40% 14% 55% 129% 117% 89%
Contains more Iron +146.8%
Contains more Magnesium +47.4%
Contains more Selenium +219.8%
Contains more Calcium +178.4%
Contains more Potassium +58.1%
Contains less Sodium -82.6%
Contains more Zinc +109.5%
Contains more Copper +68.9%
Contains more Manganese +1181.4%
Equal in Phosphorus - 231

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
6
:
3
Sunfish
Sunfish
Contains more Vitamin C +80%
Contains more Vitamin B1 +139.1%
Contains more Vitamin B2 +52.9%
Contains more Vitamin B3 +30%
Contains more Vitamin B5 +231.8%
Contains more Vitamin A +1060%
Contains more Folate +21.4%
Contains more Vitamin B12 +234.8%
Equal in Vitamin B6 - 0.138
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%
Sunfish
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 4% 0% 0% 4% 24% 20% 28% 52% 32% 13% 289% 0%
Contains more Vitamin C +80%
Contains more Vitamin B1 +139.1%
Contains more Vitamin B2 +52.9%
Contains more Vitamin B3 +30%
Contains more Vitamin B5 +231.8%
Contains more Vitamin A +1060%
Contains more Folate +21.4%
Contains more Vitamin B12 +234.8%
Equal in Vitamin B6 - 0.138

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Abalone
Abalone
3
:
2
Sunfish
Sunfish
Contains more Fats +653.3%
Contains more Carbs +∞%
Contains more Other +378.4%
Contains more Protein +26.7%
Contains more Water +22.7%
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
Sunfish
25% 74%
Protein: 24.87 g
Fats: 0.9 g
Carbs: 0 g
Water: 73.72 g
Other: 0.51 g
Contains more Fats +653.3%
Contains more Carbs +∞%
Contains more Other +378.4%
Contains more Protein +26.7%
Contains more Water +22.7%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Abalone
Abalone
2
:
1
Sunfish
Sunfish
Contains more Monounsaturated Fat +1727.3%
Contains more Polyunsaturated fat +432.1%
Contains less Saturated Fat -89.2%
Abalone
27% 45% 28%
Saturated Fat: 1.646 g
Monounsaturated Fat: 2.741 g
Polyunsaturated fat: 1.676 g
Sunfish
28% 23% 49%
Saturated Fat: 0.178 g
Monounsaturated Fat: 0.15 g
Polyunsaturated fat: 0.315 g
Contains more Monounsaturated Fat +1727.3%
Contains more Polyunsaturated fat +432.1%
Contains less Saturated Fat -89.2%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Abalone Sunfish Opinion
Net carbs 11.05g 0g Abalone
Protein 19.63g 24.87g Sunfish
Fats 6.78g 0.9g Abalone
Carbs 11.05g 0g Abalone
Calories 189kcal 114kcal Abalone
Calcium 37mg 103mg Sunfish
Iron 3.8mg 1.54mg Abalone
Magnesium 56mg 38mg Abalone
Phosphorus 217mg 231mg Sunfish
Potassium 284mg 449mg Sunfish
Sodium 591mg 103mg Sunfish
Zinc 0.95mg 1.99mg Sunfish
Copper 0.228mg 0.385mg Sunfish
Manganese 0.07mg 0.897mg Sunfish
Selenium 51.8µg 16.2µg Abalone
Vitamin A 5IU 58IU Sunfish
Vitamin A RAE 2µg 17µg Sunfish
Vitamin C 1.8mg 1mg Abalone
Vitamin B1 0.22mg 0.092mg Abalone
Vitamin B2 0.13mg 0.085mg Abalone
Vitamin B3 1.9mg 1.462mg Abalone
Vitamin B5 2.87mg 0.865mg Abalone
Vitamin B6 0.15mg 0.138mg Abalone
Folate 14µg 17µg Sunfish
Vitamin B12 0.69µg 2.31µg Sunfish
Tryptophan 0.224mg 0.279mg Sunfish
Threonine 0.838mg 1.09mg Sunfish
Isoleucine 0.854mg 1.146mg Sunfish
Leucine 1.386mg 2.022mg Sunfish
Lysine 1.433mg 2.284mg Sunfish
Methionine 0.441mg 0.736mg Sunfish
Phenylalanine 0.715mg 0.971mg Sunfish
Valine 0.86mg 1.281mg Sunfish
Histidine 0.378mg 0.732mg Sunfish
Cholesterol 94mg 86mg Sunfish
Saturated Fat 1.646g 0.178g Sunfish
Omega-3 - DHA 0.092g Sunfish
Omega-3 - EPA 0.054g 0.047g Abalone
Omega-3 - DPA 0.046g 0.042g Abalone
Monounsaturated Fat 2.741g 0.15g Abalone
Polyunsaturated fat 1.676g 0.315g Abalone

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Abalone Sunfish
Low Fats diet ok
Low Carbs diet ok
Low Calories 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
36%
Abalone
39%
Sunfish
Minerals Daily Need Coverage Score
78%
Abalone
66%
Sunfish

Comparison summary

Which food contains less Sodium?
Sunfish
Sunfish contains less Sodium (difference - 488mg)
Which food is lower in Cholesterol?
Sunfish
Sunfish is lower in Cholesterol (difference - 8mg)
Which food is lower in Saturated Fat?
Sunfish
Sunfish is lower in Saturated Fat (difference - 1.468g)
Which food is lower in glycemic index?
Abalone
Abalone is lower in glycemic index (difference - 0)
Which food contains less Sugar?
?
The foods are relatively equal in Sugar ( g)
Which food is cheaper?
?
The foods are relatively equal in price ($)
Which food is richer in minerals?
?
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.
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. Sunfish - https://fdc.nal.usda.gov/fdc-app.html#/food-details/172003/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.