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Abalone vs. Whiting — In-Depth Nutrition Comparison

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How are abalone and whiting different?

  • Abalone is higher in vitamin B5, iron, copper, selenium, vitamin B1, and magnesium; however, whiting is richer in vitamin B12 and phosphorus.
  • Daily need coverage for vitamin B12 for whiting is 80% higher.
  • Abalone contains 11 times more vitamin B5 than whiting. While abalone contains 2.87mg of vitamin B5, whiting contains only 0.25mg.
  • Whiting has less sodium.

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

Infographic

Abalone vs Whiting 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 19% 19% 38% 16% 13% 14% 122% 17% 17% 224%
Contains more MagnesiumMagnesium +107.4%
Contains more IronIron +804.8%
Contains more CopperCopper +470%
Contains more ZincZinc +79.2%
Contains more SeleniumSelenium +26%
Contains more CalciumCalcium +67.6%
Contains more PotassiumPotassium +52.8%
Contains more PhosphorusPhosphorus +31.3%
Contains less SodiumSodium -77.7%
Contains more ManganeseManganese +85.7%

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% 7.6% 27% 17% 14% 31% 15% 42% 325% 0.25% 11% 45%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin B1Vitamin B1 +223.5%
Contains more Vitamin B2Vitamin B2 +116.7%
Contains more Vitamin B3Vitamin B3 +13.8%
Contains more Vitamin B5Vitamin B5 +1048%
Contains more Vitamin AVitamin A +1800%
Contains more Vitamin B6Vitamin B6 +20%
Contains more Vitamin B12Vitamin B12 +276.8%
~equal in Folate ~15µg

All nutrients comparison - raw data values

Nutrient Abalone Whiting DV% diff.
Vitamin B12 0.69µg 2.6µg 80%
Vitamin B5 2.87mg 0.25mg 52%
Iron 3.8mg 0.42mg 42%
Copper 0.228mg 0.04mg 21%
Sodium 591mg 132mg 20%
Selenium 51.8µg 41.1µg 19%
Choline 83.3mg 15%
Vitamin B1 0.22mg 0.068mg 13%
Phosphorus 217mg 285mg 10%
Vitamin D 73IU 9%
Vitamin D 1.8µg 9%
Protein 19.63g 23.48g 8%
Fats 6.78g 1.69g 8%
Magnesium 56mg 27mg 7%
Polyunsaturated fat 1.676g 0.587g 7%
Saturated fat 1.646g 0.4g 6%
Monounsaturated fat 2.741g 0.445g 6%
Vitamin B2 0.13mg 0.06mg 5%
Calories 189kcal 116kcal 4%
Vitamin A 2µg 38µg 4%
Zinc 0.95mg 0.53mg 4%
Potassium 284mg 434mg 4%
Carbs 11.05g 0g 4%
Manganese 0.07mg 0.13mg 3%
Cholesterol 94mg 84mg 3%
Vitamin E 0.38mg 3%
Calcium 37mg 62mg 3%
Vitamin C 1.8mg 0mg 2%
Vitamin B6 0.15mg 0.18mg 2%
Vitamin B3 1.9mg 1.67mg 1%
Net carbs 11.05g 0g N/A
Vitamin K 0.1µg 0%
Folate 14µg 15µg 0%
Tryptophan 0.224mg 0.263mg 0%
Threonine 0.838mg 1.029mg 0%
Isoleucine 0.854mg 1.082mg 0%
Leucine 1.386mg 1.908mg 0%
Lysine 1.433mg 2.156mg 0%
Methionine 0.441mg 0.695mg 0%
Phenylalanine 0.715mg 0.917mg 0%
Valine 0.86mg 1.21mg 0%
Histidine 0.378mg 0.691mg 0%
Omega-3 - EPA 0.054g 0.283g N/A
Omega-3 - DHA 0.235g N/A
Omega-3 - DPA 0.046g 0.017g 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
23% 2% 75%
Protein: 23.48 g
Fats: 1.69 g
Carbs: 0 g
Water: 74.71 g
Other: 0.12 g
Contains more FatsFats +301.2%
Contains more CarbsCarbs +∞%
Contains more OtherOther +1933.3%
Contains more ProteinProtein +19.6%
Contains more WaterWater +24.3%

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
28% 31% 41%
Saturated fat: Sat. Fat 0.4 g
Monounsaturated fat: Mono. Fat 0.445 g
Polyunsaturated fat: Poly. Fat 0.587 g
Contains more Mono. FatMonounsaturated fat +516%
Contains more Poly. FatPolyunsaturated fat +185.5%
Contains less Sat. FatSaturated fat -75.7%

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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. Whiting - https://fdc.nal.usda.gov/fdc-app.html#/food-details/175161/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.