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Abalone vs. Whitefish — In-Depth Nutrition Comparison

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How are abalone and whitefish different?

  • Abalone is higher in selenium, iron, vitamin B5, and copper; however, whitefish is richer in phosphorus, vitamin B6, vitamin B3, and vitamin B12.
  • Daily need coverage for selenium for abalone is 65% higher.
  • Abalone contains 9 times more sodium than whitefish. While abalone contains 591mg of sodium, whitefish contains only 65mg.

Mollusks, abalone, mixed species, cooked, fried and Fish, whitefish, mixed species, cooked, dry heat are the varieties used in this article.

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Abalone vs Whitefish 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 30% 9.9% 36% 18% 31% 35% 148% 8.5% 11% 88%
Contains more MagnesiumMagnesium +33.3%
Contains more CalciumCalcium +12.1%
Contains more IronIron +708.5%
Contains more CopperCopper +147.8%
Contains more SeleniumSelenium +219.8%
Contains more PotassiumPotassium +43%
Contains more ZincZinc +33.7%
Contains more PhosphorusPhosphorus +59.4%
Contains less SodiumSodium -89%
Contains more ManganeseManganese +22.9%

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% 13% 0% 0% 43% 36% 72% 52% 80% 120% 0% 13% 0%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin B1Vitamin B1 +28.7%
Contains more Vitamin B5Vitamin B5 +231.8%
Contains more Vitamin AVitamin A +1850%
Contains more Vitamin B2Vitamin B2 +18.5%
Contains more Vitamin B3Vitamin B3 +102.4%
Contains more Vitamin B6Vitamin B6 +130.7%
Contains more Vitamin B12Vitamin B12 +39.1%
Contains more FolateFolate +21.4%
~equal in Vitamin E ~mg
~equal in Vitamin D ~µg
~equal in Vitamin K ~µg
~equal in Choline ~mg

All nutrients comparison - raw data values

Nutrient Abalone Whitefish DV% diff.
Selenium 51.8µg 16.2µg 65%
Iron 3.8mg 0.47mg 42%
Vitamin B5 2.87mg 0.865mg 40%
Sodium 591mg 65mg 23%
Phosphorus 217mg 346mg 18%
Vitamin B6 0.15mg 0.346mg 15%
Copper 0.228mg 0.092mg 15%
Vitamin B3 1.9mg 3.846mg 12%
Vitamin B12 0.69µg 0.96µg 11%
Protein 19.63g 24.47g 10%
Polyunsaturated fat 1.676g 2.755g 7%
Cholesterol 94mg 77mg 6%
Potassium 284mg 406mg 4%
Carbs 11.05g 0g 4%
Vitamin A 2µg 39µg 4%
Vitamin B1 0.22mg 0.171mg 4%
Magnesium 56mg 42mg 3%
Zinc 0.95mg 1.27mg 3%
Saturated fat 1.646g 1.162g 2%
Vitamin C 1.8mg 0mg 2%
Vitamin B2 0.13mg 0.154mg 2%
Folate 14µg 17µg 1%
Calories 189kcal 172kcal 1%
Manganese 0.07mg 0.086mg 1%
Fats 6.78g 7.51g 1%
Net carbs 11.05g 0g N/A
Calcium 37mg 33mg 0%
Monounsaturated fat 2.741g 2.559g 0%
Tryptophan 0.224mg 0.274mg 0%
Threonine 0.838mg 1.073mg 0%
Isoleucine 0.854mg 1.128mg 0%
Leucine 1.386mg 1.989mg 0%
Lysine 1.433mg 2.248mg 0%
Methionine 0.441mg 0.724mg 0%
Phenylalanine 0.715mg 0.955mg 0%
Valine 0.86mg 1.261mg 0%
Histidine 0.378mg 0.721mg 0%
Omega-3 - EPA 0.054g 0.406g N/A
Omega-3 - DHA 1.206g N/A
Omega-3 - DPA 0.046g 0.209g N/A

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
24% 8% 65% 3%
Protein: 24.47 g
Fats: 7.51 g
Carbs: 0 g
Water: 65.09 g
Other: 2.93 g
Contains more CarbsCarbs +∞%
Contains more ProteinProtein +24.7%
Contains more FatsFats +10.8%
Contains more OtherOther +20.1%
~equal in Water ~65.09g

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
18% 40% 43%
Saturated fat: Sat. Fat 1.162 g
Monounsaturated fat: Mono. Fat 2.559 g
Polyunsaturated fat: Poly. Fat 2.755 g
Contains less Sat. FatSaturated fat -29.4%
Contains more Poly. FatPolyunsaturated fat +64.4%
~equal in Monounsaturated fat ~2.559g

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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. Whitefish - https://fdc.nal.usda.gov/fdc-app.html#/food-details/174246/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.