Oysters vs. Abalone — In-Depth Nutrition Comparison

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A recap on the differences between oysters and abalone

Oysters is higher in zinc, vitamin B12, copper, iron, manganese, and calcium, yet abalone is higher in vitamin B5, selenium, and vitamin B1.
Oysters covers your daily zinc needs 706% more than abalone.
Oysters contains 25 times more vitamin B12 than abalone. While oysters contains 17.5µg of vitamin B12, abalone contains only 0.69µg.
The amount of sodium in oysters is lower.

Food varieties used in this article are Mollusks, oyster, eastern, wild, 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.

Oysters

Abalone

Contains more CalciumCalcium	+213.5%
Contains more IronIron	+142.4%
Contains more CopperCopper	+2403.1%
Contains more ZincZinc	+8173.7%
Contains less SodiumSodium	-71.9%
Contains more ManganeseManganese	+744.3%

Contains more MagnesiumMagnesium	+60%
Contains more PotassiumPotassium	+104.3%
Contains more PhosphorusPhosphorus	+11.9%
Contains more SeleniumSelenium	+31.1%

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.

Oysters

Abalone

Contains more Vitamin AVitamin A	+1200%
Contains more Vitamin EVitamin E	+∞%
Contains more Vitamin B2Vitamin B2	+38.5%
Contains more Vitamin B12Vitamin B12	+2436.2%
Contains more Vitamin KVitamin K	+∞%

Contains more Vitamin CVitamin C	+∞%
Contains more Vitamin B1Vitamin B1	+511.1%
Contains more Vitamin B5Vitamin B5	+542.1%
Contains more Vitamin B6Vitamin B6	+145.9%

~equal in Vitamin D ~µg

~equal in Vitamin B3 ~1.9mg

~equal in Folate ~14µg

All nutrients comparison - raw data values

Nutrient			DV% diff.
Zinc	78.6mg	0.95mg	706%
Vitamin B12	17.5µg	0.69µg	700%
Copper	5.707mg	0.228mg	609%
Iron	9.21mg	3.8mg	68%
Vitamin B5	0.447mg	2.87mg	48%
Choline	130mg		24%
Manganese	0.591mg	0.07mg	23%
Selenium	39.5µg	51.8µg	22%
Sodium	166mg	591mg	18%
Protein	11.42g	19.63g	16%
Vitamin B1	0.036mg	0.22mg	15%
Vitamin E	1.7mg		11%
Calcium	116mg	37mg	8%
Vitamin B6	0.061mg	0.15mg	7%
Monounsaturated fat	0.506g	2.741g	6%
Fats	3.42g	6.78g	5%
Cholesterol	79mg	94mg	5%
Magnesium	35mg	56mg	5%
Calories	102kcal	189kcal	4%
Potassium	139mg	284mg	4%
Vitamin B2	0.18mg	0.13mg	4%
Polyunsaturated fat	1.056g	1.676g	4%
Phosphorus	194mg	217mg	3%
Vitamin A	26µg	2µg	3%
Saturated fat	0.948g	1.646g	3%
Vitamin C	0mg	1.8mg	2%
Carbs	5.45g	11.05g	2%
Vitamin K	2µg		2%
Protein per 100 calories	11g	10g	N/A
Calories per 10 g protein	89kcal	96kcal	N/A
Weight per 100 calories	98g	53g	N/A
Unsaturated / Saturated Fat ratio	1.6	2.7	N/A
Net carbs	5.45g	11.05g	N/A
Vitamin D*	2 IU		0%
Sugar	1.23g		N/A
Starch	0.9g		0%
Vitamin B3	1.85mg	1.9mg	0%
Folate	14µg	14µg	0%
Trans fat	0.068g		N/A
Tryptophan	0.138mg	0.224mg	0%
Threonine	0.046mg	0.838mg	0%
Isoleucine	0.459mg	0.854mg	0%
Leucine	0.716mg	1.386mg	0%
Lysine	0.762mg	1.433mg	0%
Methionine	0.257mg	0.441mg	0%
Phenylalanine	0.413mg	0.715mg	0%
Valine	0.523mg	0.86mg	0%
Histidine	0.22mg	0.378mg	0%
Omega-3 - EPA	0.353g	0.054g	N/A
Omega-3 - DHA	0.271g		N/A
Omega-3 - ALA	0.163g		N/A
Omega-3 - DPA	0.02g	0.046g	N/A
Omega-3 - Eicosatrienoic acid	0.004g		N/A
Omega-6 - Gamma-linoleic acid	0.004g		N/A
Omega-6 - Dihomo-gamma-linoleic acid	0.007g		N/A
Omega-6 - Eicosadienoic acid	0.007g		N/A
Omega-6 - Linoleic acid	0.061g		N/A