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  6. Flatfish vs. Abalone

Flatfish vs. Abalone — In-Depth Nutrition Comparison

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A recap on differences between Flatfish and Abalone

  • Flatfish is higher in Vitamin B12, and Phosphorus, yet Abalone is higher in Vitamin B5, Iron, Selenium, Copper, Vitamin B1, and Magnesium.
  • Abalone covers your daily Vitamin B5 needs 53% more than Flatfish.
  • Flatfish contains 2 times more Vitamin B12 than Abalone. While Flatfish contains 1.31µg of Vitamin B12, Abalone contains only 0.69µg.
  • The amount of Sodium in Flatfish is lower.

Food varieties used in this article are Fish, flatfish (flounder and sole species), cooked, dry heat and Mollusks, abalone, mixed species, cooked, fried.

Infographic

Flatfish vs Abalone 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.
Flatfish
Flatfish
2
:
8
Abalone
Abalone
Contains more Phosphorus +42.4%
Contains less Sodium -38.6%
Contains more Calcium +48%
Contains more Iron +1552.2%
Contains more Magnesium +154.5%
Contains more Potassium +44.2%
Contains more Zinc +143.6%
Contains more Copper +891.3%
Contains more Manganese +311.8%
Contains more Selenium +58.9%
Flatfish
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 8% 9% 16% 133% 18% 48% 11% 8% 3% 178%
Abalone
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 12% 143% 40% 93% 26% 78% 26% 76% 10% 283%
Contains more Phosphorus +42.4%
Contains less Sodium -38.6%
Contains more Calcium +48%
Contains more Iron +1552.2%
Contains more Magnesium +154.5%
Contains more Potassium +44.2%
Contains more Zinc +143.6%
Contains more Copper +891.3%
Contains more Manganese +311.8%
Contains more Selenium +58.9%

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.
Flatfish
Flatfish
5
:
7
Abalone
Abalone
Contains more Vitamin A +640%
Contains more Vitamin B12 +89.9%
Contains more Vitamin C +∞%
Contains more Vitamin B1 +746.2%
Contains more Vitamin B2 +420%
Contains more Vitamin B3 +48.7%
Contains more Vitamin B5 +1164.3%
Contains more Vitamin B6 +30.4%
Contains more Folate +133.3%
Flatfish
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 3% 16% 105% 0% 7% 6% 24% 14% 27% 5% 164% 1%
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%
Contains more Vitamin A +640%
Contains more Vitamin B12 +89.9%
Contains more Vitamin C +∞%
Contains more Vitamin B1 +746.2%
Contains more Vitamin B2 +420%
Contains more Vitamin B3 +48.7%
Contains more Vitamin B5 +1164.3%
Contains more Vitamin B6 +30.4%
Contains more Folate +133.3%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Flatfish
Flatfish
1
:
4
Abalone
Abalone
Contains more Water +35%
Contains more Protein +28.8%
Contains more Fats +186.1%
Contains more Carbs +∞%
Contains more Other +90.6%
Flatfish
15% 2% 81%
Protein: 15.24 g
Fats: 2.37 g
Carbs: 0 g
Water: 81.11 g
Other: 1.28 g
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
Contains more Water +35%
Contains more Protein +28.8%
Contains more Fats +186.1%
Contains more Carbs +∞%
Contains more Other +90.6%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Flatfish
Flatfish
1
:
2
Abalone
Abalone
Contains less Saturated Fat -67.1%
Contains more Monounsaturated Fat +317.2%
Contains more Polyunsaturated fat +265.1%
Flatfish
33% 40% 28%
Saturated Fat: 0.542 g
Monounsaturated Fat: 0.657 g
Polyunsaturated fat: 0.459 g
Abalone
27% 45% 28%
Saturated Fat: 1.646 g
Monounsaturated Fat: 2.741 g
Polyunsaturated fat: 1.676 g
Contains less Saturated Fat -67.1%
Contains more Monounsaturated Fat +317.2%
Contains more Polyunsaturated fat +265.1%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Flatfish Abalone Opinion
Net carbs 0g 11.05g Abalone
Protein 15.24g 19.63g Abalone
Fats 2.37g 6.78g Abalone
Carbs 0g 11.05g Abalone
Calories 86kcal 189kcal Abalone
Calcium 25mg 37mg Abalone
Iron 0.23mg 3.8mg Abalone
Magnesium 22mg 56mg Abalone
Phosphorus 309mg 217mg Flatfish
Potassium 197mg 284mg Abalone
Sodium 363mg 591mg Flatfish
Zinc 0.39mg 0.95mg Abalone
Copper 0.023mg 0.228mg Abalone
Manganese 0.017mg 0.07mg Abalone
Selenium 32.6µg 51.8µg Abalone
Vitamin A 37IU 5IU Flatfish
Vitamin A RAE 12µg 2µg Flatfish
Vitamin E 0.77mg Flatfish
Vitamin D 139IU Flatfish
Vitamin D 3.5µg Flatfish
Vitamin C 0mg 1.8mg Abalone
Vitamin B1 0.026mg 0.22mg Abalone
Vitamin B2 0.025mg 0.13mg Abalone
Vitamin B3 1.278mg 1.9mg Abalone
Vitamin B5 0.227mg 2.87mg Abalone
Vitamin B6 0.115mg 0.15mg Abalone
Folate 6µg 14µg Abalone
Vitamin B12 1.31µg 0.69µg Flatfish
Vitamin K 0.1µg Flatfish
Tryptophan 0.197mg 0.224mg Abalone
Threonine 0.719mg 0.838mg Abalone
Isoleucine 0.754mg 0.854mg Abalone
Leucine 1.335mg 1.386mg Abalone
Lysine 1.561mg 1.433mg Flatfish
Methionine 0.56mg 0.441mg Flatfish
Phenylalanine 0.624mg 0.715mg Abalone
Valine 0.8mg 0.86mg Abalone
Histidine 0.374mg 0.378mg Abalone
Cholesterol 56mg 94mg Flatfish
Trans Fat 0.014g Abalone
Saturated Fat 0.542g 1.646g Flatfish
Omega-3 - DHA 0.132g Flatfish
Omega-3 - EPA 0.168g 0.054g Flatfish
Omega-3 - DPA 0.034g 0.046g Abalone
Monounsaturated Fat 0.657g 2.741g Abalone
Polyunsaturated fat 0.459g 1.676g Abalone
Omega-6 - Eicosadienoic acid 0.006g Flatfish

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Flatfish Abalone
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
31%
Flatfish
36%
Abalone
Minerals Daily Need Coverage Score
43%
Flatfish
78%
Abalone

Comparison summary

Which food contains less Sodium?
Flatfish
Flatfish contains less Sodium (difference - 228mg)
Which food is lower in Cholesterol?
Flatfish
Flatfish is lower in Cholesterol (difference - 38mg)
Which food is lower in Saturated Fat?
Flatfish
Flatfish is lower in Saturated Fat (difference - 1.104g)
Which food is lower in Sugar?
Abalone
Abalone is lower in Sugar (difference - 0g)
Which food is lower in glycemic index?
Abalone
Abalone is lower in glycemic index (difference - 0)
Which food is richer in minerals?
Abalone
Abalone is relatively richer in minerals
Which food is cheaper?
?
The foods are relatively equal in price ($)
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. Flatfish - https://fdc.nal.usda.gov/fdc-app.html#/food-details/174197/nutrients
  2. Abalone - https://fdc.nal.usda.gov/fdc-app.html#/food-details/174213/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.