Flatfish vs. Abalone — In-Depth Nutrition Comparison

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A recap on the 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.

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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.

Flatfish

Abalone

Contains more PhosphorusPhosphorus	+42.4%
Contains less SodiumSodium	-38.6%

Contains more MagnesiumMagnesium	+154.5%
Contains more CalciumCalcium	+48%
Contains more PotassiumPotassium	+44.2%
Contains more IronIron	+1552.2%
Contains more CopperCopper	+891.3%
Contains more ZincZinc	+143.6%
Contains more ManganeseManganese	+311.8%
Contains more SeleniumSelenium	+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

Abalone

Contains more Vitamin DVitamin D	+∞%
Contains more Vitamin AVitamin A	+500%
Contains more Vitamin EVitamin E	+∞%
Contains more Vitamin B12Vitamin B12	+89.9%
Contains more Vitamin KVitamin K	+∞%

Contains more Vitamin CVitamin C	+∞%
Contains more Vitamin B1Vitamin B1	+746.2%
Contains more Vitamin B2Vitamin B2	+420%
Contains more Vitamin B3Vitamin B3	+48.7%
Contains more Vitamin B5Vitamin B5	+1164.3%
Contains more Vitamin B6Vitamin B6	+30.4%
Contains more FolateFolate	+133.3%

All nutrients comparison - raw data values

Nutrient			DV% diff.
Vitamin B5	0.227mg	2.87mg	53%
Iron	0.23mg	3.8mg	45%
Selenium	32.6µg	51.8µg	35%
Vitamin B12	1.31µg	0.69µg	26%
Copper	0.023mg	0.228mg	23%
Vitamin D	3.5µg		18%
Vitamin D*	139 IU		17%
Vitamin B1	0.026mg	0.22mg	16%
Choline	79.9mg		15%
Cholesterol	56mg	94mg	13%
Phosphorus	309mg	217mg	13%
Sodium	363mg	591mg	10%
Protein	15.24g	19.63g	9%
Magnesium	22mg	56mg	8%
Vitamin B2	0.025mg	0.13mg	8%
Polyunsaturated fat	0.459g	1.676g	8%
Fats	2.37g	6.78g	7%
Calories	86kcal	189kcal	5%
Zinc	0.39mg	0.95mg	5%
Vitamin E	0.77mg		5%
Saturated fat	0.542g	1.646g	5%
Monounsaturated fat	0.657g	2.741g	5%
Carbs	0g	11.05g	4%
Vitamin B3	1.278mg	1.9mg	4%
Potassium	197mg	284mg	3%
Vitamin B6	0.115mg	0.15mg	3%
Vitamin C	0mg	1.8mg	2%
Manganese	0.017mg	0.07mg	2%
Folate	6µg	14µg	2%
Calcium	25mg	37mg	1%
Vitamin A	12µg	2µg	1%
Protein per 100 calories	18g	10g	N/A
Calories per 10 g protein	56kcal	96kcal	N/A
Weight per 100 calories	116g	53g	N/A
Unsaturated / Saturated Fat ratio	2.1	2.7	N/A
Net carbs	0g	11.05g	N/A
Vitamin K	0.1µg		0%
Trans fat	0.014g		N/A
Tryptophan	0.197mg	0.224mg	0%
Threonine	0.719mg	0.838mg	0%
Isoleucine	0.754mg	0.854mg	0%
Leucine	1.335mg	1.386mg	0%
Lysine	1.561mg	1.433mg	0%
Methionine	0.56mg	0.441mg	0%
Phenylalanine	0.624mg	0.715mg	0%
Valine	0.8mg	0.86mg	0%
Histidine	0.374mg	0.378mg	0%
Omega-3 - EPA	0.168g	0.054g	N/A
Omega-3 - DHA	0.132g		N/A
Omega-3 - DPA	0.034g	0.046g	N/A
Omega-6 - Eicosadienoic acid	0.006g		N/A