Lobster vs. Abalone — In-Depth Nutrition Comparison

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The main differences between lobster and abalone

Lobster is richer in copper, selenium, vitamin B12, and zinc, yet abalone is richer in iron, vitamin B5, vitamin B1, and vitamin B2.
Daily need coverage for copper for lobster is 147% higher.
Lobster contains 4 times more zinc than abalone. Lobster contains 4.05mg of zinc, while abalone contains 0.95mg.
Abalone contains less cholesterol.

Food types used in this article are Crustaceans, lobster, northern, cooked, moist 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.

Lobster

Abalone

Contains more CalciumCalcium	+159.5%
Contains more CopperCopper	+579.8%
Contains more ZincZinc	+326.3%
Contains less SodiumSodium	-17.8%
Contains more SeleniumSelenium	+41.1%

Contains more MagnesiumMagnesium	+30.2%
Contains more PotassiumPotassium	+23.5%
Contains more IronIron	+1210.3%
Contains more PhosphorusPhosphorus	+17.3%

~equal in Manganese ~0.07mg

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.

Lobster

Abalone

Contains more Vitamin EVitamin E	+∞%
Contains more Vitamin B12Vitamin B12	+107.2%

Contains more Vitamin CVitamin C	+∞%
Contains more Vitamin AVitamin A	+100%
Contains more Vitamin B1Vitamin B1	+856.5%
Contains more Vitamin B2Vitamin B2	+664.7%
Contains more Vitamin B5Vitamin B5	+72.2%
Contains more Vitamin B6Vitamin B6	+26.1%
Contains more FolateFolate	+27.3%

~equal in Vitamin D ~µg

~equal in Vitamin B3 ~1.9mg

~equal in Vitamin K ~µg

All nutrients comparison - raw data values

Nutrient			DV% diff.
Copper	1.55mg	0.228mg	147%
Iron	0.29mg	3.8mg	44%
Selenium	73.1µg	51.8µg	39%
Vitamin B12	1.43µg	0.69µg	31%
Zinc	4.05mg	0.95mg	28%
Vitamin B5	1.667mg	2.87mg	24%
Cholesterol	146mg	94mg	17%
Vitamin B1	0.023mg	0.22mg	16%
Choline	80.9mg		15%
Fats	0.86g	6.78g	9%
Vitamin B2	0.017mg	0.13mg	9%
Polyunsaturated fat	0.34g	1.676g	9%
Vitamin E	1mg		7%
Saturated fat	0.208g	1.646g	7%
Calcium	96mg	37mg	6%
Monounsaturated fat	0.253g	2.741g	6%
Calories	89kcal	189kcal	5%
Phosphorus	185mg	217mg	5%
Sodium	486mg	591mg	5%
Carbs	0g	11.05g	4%
Magnesium	43mg	56mg	3%
Vitamin C	0mg	1.8mg	2%
Potassium	230mg	284mg	2%
Vitamin B6	0.119mg	0.15mg	2%
Protein	19g	19.63g	1%
Folate	11µg	14µg	1%
Protein per 100 calories	21g	10g	N/A
Calories per 10 g protein	47kcal	96kcal	N/A
Weight per 100 calories	112g	53g	N/A
Unsaturated / Saturated Fat ratio	2.9	2.7	N/A
Net carbs	0g	11.05g	N/A
Vitamin D*	1 IU		0%
Vitamin A	1µg	2µg	0%
Manganese	0.065mg	0.07mg	0%
Vitamin B3	1.83mg	1.9mg	0%
Trans fat	0.013g		N/A
Tryptophan	0.248mg	0.224mg	0%
Threonine	0.753mg	0.838mg	0%
Isoleucine	0.832mg	0.854mg	0%
Leucine	1.376mg	1.386mg	0%
Lysine	1.426mg	1.433mg	0%
Methionine	0.475mg	0.441mg	0%
Phenylalanine	0.782mg	0.715mg	0%
Valine	0.852mg	0.86mg	0%
Histidine	0.475mg	0.378mg	0%
Omega-3 - EPA	0.117g	0.054g	N/A
Omega-3 - DHA	0.078g		N/A
Omega-3 - ALA	0.05g		N/A
Omega-3 - DPA	0.006g	0.046g	N/A
Omega-3 - Eicosatrienoic acid	0.006g		N/A
Omega-6 - Dihomo-gamma-linoleic acid	0.006g		N/A
Omega-6 - Eicosadienoic acid	0.006g		N/A
Omega-6 - Linoleic acid	0.033g		N/A