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Milkfish vs. Abalone — In-Depth Nutrition Comparison

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How are milkfish and abalone different?

  • Milkfish is richer in vitamin B12, vitamin B3, and vitamin B6, while abalone is higher in selenium, iron, vitamin B5, copper, and vitamin B1.
  • Milkfish covers your daily need for vitamin B12, 108% more than abalone.
  • Milkfish contains 4 times more vitamin B3 than abalone. Milkfish contains 8.256mg of vitamin B3, while abalone contains 1.9mg.
  • Milkfish is lower in cholesterol.

Fish, milkfish, cooked, dry heat and Mollusks, abalone, mixed species, cooked, fried types were used in this article.

Infographic

Milkfish 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.
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 27% 20% 33% 15% 15% 29% 89% 12% 3.4% 88%
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%
Contains more CalciumCalcium +75.7%
Contains more PotassiumPotassium +31.7%
Contains less SodiumSodium -84.4%
Contains more MagnesiumMagnesium +47.4%
Contains more IronIron +826.8%
Contains more CopperCopper +418.2%
Contains more ManganeseManganese +169.2%
Contains more SeleniumSelenium +219.8%
~equal in Zinc ~0.95mg
~equal in Phosphorus ~217mg

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 0% 11% 0% 0% 4% 16% 155% 52% 113% 409% 0% 14% 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 6% 0.67% 0% 0% 55% 30% 36% 172% 35% 86% 0% 11% 0%
Contains more Vitamin AVitamin A +1550%
Contains more Vitamin B3Vitamin B3 +334.5%
Contains more Vitamin B6Vitamin B6 +225.3%
Contains more Vitamin B12Vitamin B12 +373.9%
Contains more FolateFolate +28.6%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin B1Vitamin B1 +1275%
Contains more Vitamin B2Vitamin B2 +88.4%
Contains more Vitamin B5Vitamin B5 +231.8%
~equal in Vitamin E ~mg
~equal in Vitamin D ~µg
~equal in Vitamin K ~µg
~equal in Choline ~mg

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
26% 9% 63% 2%
Protein: 26.32 g
Fats: 8.63 g
Carbs: 0 g
Water: 62.63 g
Other: 2.42 g
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 ProteinProtein +34.1%
Contains more FatsFats +27.3%
Contains more CarbsCarbs +∞%
~equal in Water ~60.1g
~equal in Other ~2.44g

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Milkfish Abalone DV% diff.
Vitamin B12 3.27µg 0.69µg 108%
Selenium 16.2µg 51.8µg 65%
Iron 0.41mg 3.8mg 42%
Vitamin B5 0.865mg 2.87mg 40%
Vitamin B3 8.256mg 1.9mg 40%
Vitamin B6 0.488mg 0.15mg 26%
Sodium 92mg 591mg 22%
Copper 0.044mg 0.228mg 20%
Vitamin B1 0.016mg 0.22mg 17%
Protein 26.32g 19.63g 13%
Polyunsaturated fat 1.676g 11%
Cholesterol 67mg 94mg 9%
Saturated fat 1.646g 7%
Monounsaturated fat 2.741g 7%
Vitamin B2 0.069mg 0.13mg 5%
Carbs 0g 11.05g 4%
Magnesium 38mg 56mg 4%
Vitamin A 33µg 2µg 3%
Potassium 374mg 284mg 3%
Calcium 65mg 37mg 3%
Fats 8.63g 6.78g 3%
Manganese 0.026mg 0.07mg 2%
Vitamin C 0mg 1.8mg 2%
Zinc 1.05mg 0.95mg 1%
Folate 18µg 14µg 1%
Phosphorus 208mg 217mg 1%
Calories 190kcal 189kcal 0%
Net carbs 0g 11.05g N/A
Tryptophan 0.295mg 0.224mg 0%
Threonine 1.154mg 0.838mg 0%
Isoleucine 1.213mg 0.854mg 0%
Leucine 2.139mg 1.386mg 0%
Lysine 2.417mg 1.433mg 0%
Methionine 0.779mg 0.441mg 0%
Phenylalanine 1.028mg 0.715mg 0%
Valine 1.356mg 0.86mg 0%
Histidine 0.775mg 0.378mg 0%
Omega-3 - EPA 0.054g N/A
Omega-3 - DPA 0.046g N/A

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Milkfish Abalone
Low Calories diet ok
Low Fats diet ok
Low Carbs 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
59%
Milkfish
33%
Abalone
Minerals Daily Need Coverage Score
33%
Milkfish
78%
Abalone

Comparison summary

Which food is lower in Cholesterol?
Milkfish
Milkfish is lower in Cholesterol (difference - 27mg)
Which food contains less Sodium?
Milkfish
Milkfish contains less Sodium (difference - 499mg)
Which food is lower in Saturated fat?
Milkfish
Milkfish is lower in Saturated fat (difference - 1.646g)
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 contains less Sugar?
?
The foods are relatively equal in Sugar ( g)
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. Milkfish - https://fdc.nal.usda.gov/fdc-app.html#/food-details/171995/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.