Oysters vs. Abalone — Health Impact and Nutrition Comparison
Summary
Abalone has higher levels of vitamin B5, selenium, and vitamin B1. On the other hand, oysters take the lead in zinc, vitamin B12, copper, iron, manganese, and calcium. Notably, oysters cover their daily zinc needs significantly more, surpassing abalone by 706%. Abalone, in turn, showcases its superiority by containing six times more vitamin B5 than oysters, emphasizing its contribution to this essential vitamin. The sodium content in oysters is comparatively lower, adding to the nuanced nutritional distinctions between these seafood options.
Table of contents
Introduction
Abalone and oysters are distinct types of seafood, each offering unique flavors, textures, and culinary experiences. This article will compare abalone and oysters according to their general use, nutritional value, and health impacts.
Nutrition
In this article section, we will compare 100g servings of abalone and oysters. Oysters are often cooked in moist heat, and abalone is typically prepared by frying. However, the average portion of these meals per person is 3 ounces or 85g.
Macronutrients
Abalone, with 60.1% water content, is denser than oysters, with 78.19% water. When comparing other macronutrients, abalone surpasses oysters in protein, fats, carbs, and other components.
Macronutrient Comparison
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WaterWater
+30.1%
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ProteinProtein
+71.9%
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FatsFats
+98.2%
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CarbsCarbs
+102.8%
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OtherOther
+60.5%
Calories
Abalone provides 1.8 times more calories than oysters, containing 189 calories per 100g, while the same serving has 102 calories.
Protein
Abalone is over 1.7 times richer in protein compared to oysters. A 100g serving of abalone and oysters contains 19.63 and 11.4 grams of protein, respectively.
As expected, abalone is more prosperous in all essential amino acids. Oysters are low in threonine and relatively low in methionine, valine, and phenylalanine.
Fats
While abalone is relatively higher in fat than oysters, these two foods are not high in fat. 100g of abalone contains 3.3g more fat, providing 6.78g, whereas the same serving of oysters has 3.4g of fat.
Abalone have a more favorable fat profile, as they are richer in unsaturated fats and somewhat lower in saturated fats. Abalone is nearly twice higher in omega-3 DPA, while oysters are richer in omega-3 EPA and DHA.
Fat Type Comparison
Contains
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Sat. FatSaturated Fat
-42.4%
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Mono. FatMonounsaturated Fat
+441.7%
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Poly. FatPolyunsaturated fat
+58.7%
Cholesterol
Oysters are lower in cholesterol, containing 79mg per 100g, while abalone has 94 mg.
Both oysters and abalone are high-cholesterol foods.
Carbohydrates
While these two foods are not exceptionally high in carbohydrates, abalone is higher in this macronutrient. A 100g serving of abalone and oysters provides 11 and 5.5 grams of carbohydrates, respectively. The carb content of abalone and oysters is wholly made up of net carbs, as these foods do not contain dietary fiber.
Carbohydrate type comparison
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StarchStarch
+∞%
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GlucoseGlucose
+∞%
Vitamins
Abalone is six times richer in vitamins B1 and B5 and two times richer in vitamins B6 and C. On the other hand, oysters are 17 times richer in vitamin A and 25 times richer in vitamin B12.
They also contain higher levels of vitamins K, E, and D. Both contain almost the same amount of vitamins B2, B3, and folate.
Vitamin Comparison
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Vitamin AVitamin A
+1660%
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Vitamin EVitamin E
+∞%
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Vitamin B2Vitamin B2
+38.5%
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Vitamin B12Vitamin B12
+2436.2%
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Vitamin KVitamin K
+∞%
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CholineCholine
+∞%
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Vitamin CVitamin C
+∞%
Contains
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Vitamin B1Vitamin B1
+511.1%
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Vitamin B5Vitamin B5
+542.1%
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Vitamin B6Vitamin B6
+145.9%
Minerals
Abalone and oysters are rich sources of minerals, providing these micronutrients in varying amounts. Oysters are 25 times richer in copper, 82 times richer in zinc, and eight times richer in manganese. They are also richer in calcium and iron and contain three times less sodium. On the other hand, abalone contains more magnesium and selenium. Potassium and phosphorus levels are also higher in abalone.
Mineral Comparison
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CalciumCalcium
+213.5%
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IronIron
+142.4%
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CopperCopper
+2403.1%
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ZincZinc
+8173.7%
Contains
less
SodiumSodium
-71.9%
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ManganeseManganese
+744.3%
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MagnesiumMagnesium
+60%
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PotassiumPotassium
+104.3%
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PhosphorusPhosphorus
+11.9%
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SeleniumSelenium
+31.1%
Acidity
Both abalone and oysters exhibit an acidic nature, with abalone having a slightly higher acidity level based on PRAL (potential renal acid load) at 9.7 compared to oysters at 7.4.
Weight Loss and Diets
As they are packed with protein, minerals, and vitamins, abalone and oysters can be consumed as part of the keto diet. Although they provide 11 and 7g of carbohydrates per 100g serving, they should be consumed in moderation.
For overall weight loss, oysters and abalone can be consumed within limits. Although these two types of seafood are excellent sources of many nutrients, they are also high in calories and cholesterol.
Health Impact
Cardiovascular Health
Mussels and abalone are abundant in omega-3 fatty acids that can reduce the risk of heart arrhythmias and atherosclerosis, making them beneficial for cardiovascular health (1,2,3).
Studies suggest that oysters and abalone may help lower blood pressure. The ACE (angiotensin-converting enzyme) inhibition in abalone is similar to some antihypertensive medications like Captopril and Lisinopril (4,5).
Combining statins with omega-3 fats is a well-tolerated treatment for dyslipidemia and may also benefit patients with recent myocardial infarction, according to research.
Diabetes
Studies, such as the cross-sectional investigation conducted in Hvar Island, Croatia, have explored the relationship between shellfish intake like abalone and oysters and diabetes prevalence. This specific study demonstrated a positive association with diabetes prevalence in the population (6).
Another study focused on the relation of oysters and abalone to diabetes and gout. According to this study, oysters and abalone may not contribute to type 2 diabetes but may increase uric acid excretion, raising gout risk (7).
Immune System and Brain
Oysters offer a wealth of nutrients that contribute to brain health. Omega-3 fatty acids and vitamin B12-rich shellfish are essential for supporting brain development in children and maintaining healthy brain function in adults (8.9). Studies suggest combining vitamin B12 and omega-3 fatty acids synergistically enhances each other's activities, promoting overall brain health (10). Additionally, oysters are loaded with immune-boosting zinc, a mineral crucial for developing cells in the immune system and acting as an antioxidant against inflammation (11.12).On the other hand, it's important to note that, while still nutritious, abalone doesn't provide as much zinc, B12, and omega-3 as oysters do.
Downsides and Risks
Like other shellfish, abalone and oysters may contain variable amounts of heavy metals that can accumulate in your body and cause health issues (13.14). In addition, they can cause foodborne illness and allergic reactions.
The allergy typically develops in adulthood but can also occur in childhood.
In some cases, people with an allergy may experience a life-threatening anaphylactic shock that needs immediate treatment (15).
Eating contaminated abalone and oysters can lead to foodborne illness. Food poisoning can result from viruses, bacteria, or parasites acquired from their environments (26Trusted Source). When shellfish is not chilled correctly, pathogens thrive. To prevent foodborne illness, they should be stored and cooked correctly. Raw or inadequately cooked shellfish is not recommended for older adults, pregnant women, or nursing mothers (16).
Classification and Appearance
Abalone and oysters are shellfish (like crab, crawfish, cuttlefish, limpet, lobster, and octopus), though both are mollusks and exhibit notable differences. Abalones, members of the Haliotidae family, are known for their tender meat and are available both fresh and canned. They are known as sea snails and are grazers rather than filter feeders. Abalones are recognizable by their single, spiral-shaped shell. In contrast, oysters, bivalve mollusks of the Ostreidae family, are characterized by their two-part shells that open and close to feed and are primarily filter-feeders, consuming plankton and microscopic organisms. The inner shells of abalones are renowned for their vibrant colors and are often used for ornamental purposes. While oysters are commonly harvested for pearls in the Aviculidae family, abalones are highly valued for their meat and mother-of-pearl shell.
Taste and Use
The abalone flavor is often described as salty and buttery, like something between squid and a scallop, offering a chewy texture that can be tough if not prepared properly. On the other hand, oysters, a variety of shellfish, present complex flavors ranging from salty and buttery to earthy and sweet, with a tender and slimy texture, often enjoyed by slurping them from their shells. Oysters can be made into soups, while abalones are often prepared by squeezing the meat, cleaning it, and incorporating it into dishes such as soups or boiled with spare ribs. Abalone is often enjoyed in various dishes, such as the comforting pan-fried abalone. Both oysters and abalone are considered delicacies in many parts of the world.
When preparing oysters, the initial steps involve extracting the meat, thorough cleaning, and seasoning with pepper and salt. Then boil them in water with added ginger for a few minutes. On the other hand, abalone is delicately treated in gourmet dishes to showcase its esteemed meat. These preparations may include simply frying abalone steaks, sometimes with butter and mushrooms. While abalone farming has become common for sustainability, selecting fresh abalone is crucial, considering its thickness, color, and absence of off-odors.
Sources
- https://pubmed.ncbi.nlm.nih.gov/19631050/
- https://pubmed.ncbi.nlm.nih.gov/2349916/
- https://www.ncbi.nlm.nih.gov/pmc/articles/PMC1780156/
- https://pubmed.ncbi.nlm.nih.gov/36839305/
- https://pubmed.ncbi.nlm.nih.gov/16495664/
- https://pubmed.ncbi.nlm.nih.gov/26753457/
- https://pubmed.ncbi.nlm.nih.gov/33527847/
- https://pubmed.ncbi.nlm.nih.gov/21609203/
- https://pubmed.ncbi.nlm.nih.gov/18709887/
- https://pubmed.ncbi.nlm.nih.gov/15129302/
- https://www.ncbi.nlm.nih.gov/pmc/articles/PMC2277319/
- https://pubmed.ncbi.nlm.nih.gov/10648276/
- https://pubmed.ncbi.nlm.nih.gov/26109881/
- https://pubmed.ncbi.nlm.nih.gov/24785175/
- https://acaai.org/allergies/allergic-conditions/food/shellfish/
- https://www.ncbi.nlm.nih.gov/pmc/articles/PMC2863362/
Infographic
Comparison summary table
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| Lower in Cholesterol |
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| Lower in Sodium |
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| Lower in Saturated Fat |
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| Lower in Sugar |
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| Lower in Glycemic Index |
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| Lower in price |
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| Rich in minerals | Equal | ||
| Rich in vitamins | Equal | ||
All nutrients comparison - raw data values
| Nutrient | |
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Opinion |
| Calories | 102kcal | 189kcal |
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| Protein | 11.42g | 19.63g |
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| Fats | 3.42g | 6.78g |
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| Vitamin C | 0mg | 1.8mg |
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| Net carbs | 5.45g | 11.05g |
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| Carbs | 5.45g | 11.05g |
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| Cholesterol | 79mg | 94mg |
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| Vitamin D | 2IU |
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| Magnesium | 35mg | 56mg |
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| Calcium | 116mg | 37mg |
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| Potassium | 139mg | 284mg |
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| Iron | 9.21mg | 3.8mg |
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| Sugar | 1.23g |
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| Copper | 5.707mg | 0.228mg |
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| Zinc | 78.6mg | 0.95mg |
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| Starch | 0.9g |
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| Phosphorus | 194mg | 217mg |
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| Sodium | 166mg | 591mg |
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| Vitamin A | 88IU | 5IU |
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| Vitamin A | 26µg | 2µg |
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| Vitamin E | 1.7mg |
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| Manganese | 0.591mg | 0.07mg |
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| Selenium | 39.5µg | 51.8µg |
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| Vitamin B1 | 0.036mg | 0.22mg |
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| Vitamin B2 | 0.18mg | 0.13mg |
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| Vitamin B3 | 1.85mg | 1.9mg |
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| Vitamin B5 | 0.447mg | 2.87mg |
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| Vitamin B6 | 0.061mg | 0.15mg |
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| Vitamin B12 | 17.5µg | 0.69µg |
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| Vitamin K | 2µg |
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| Folate | 14µg | 14µg | |
| Trans Fat | 0.068g |
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| Choline | 130mg |
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| Saturated Fat | 0.948g | 1.646g |
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| Monounsaturated Fat | 0.506g | 2.741g |
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| Polyunsaturated fat | 1.056g | 1.676g |
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| Tryptophan | 0.138mg | 0.224mg |
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| Threonine | 0.046mg | 0.838mg |
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| Isoleucine | 0.459mg | 0.854mg |
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| Leucine | 0.716mg | 1.386mg |
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| Lysine | 0.762mg | 1.433mg |
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| Methionine | 0.257mg | 0.441mg |
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| Phenylalanine | 0.413mg | 0.715mg |
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| Valine | 0.523mg | 0.86mg |
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| Histidine | 0.22mg | 0.378mg |
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| Omega-3 - EPA | 0.353g | 0.054g |
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| Omega-3 - DHA | 0.271g |
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| Omega-3 - ALA | 0.163g |
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| Omega-3 - DPA | 0.02g | 0.046g |
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| Omega-3 - Eicosatrienoic acid | 0.004g |
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| Omega-6 - Gamma-linoleic acid | 0.004g |
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| Omega-6 - Dihomo-gamma-linoleic acid | 0.007g |
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| Omega-6 - Eicosadienoic acid | 0.007g |
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| Omega-6 - Linoleic acid | 0.061g |
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Which food is preferable for your diet?
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| Low Calories diet |
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| Low Fats diet |
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| Low Carbs diet |
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| Low Glycemic Index diet |
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Vitamins & Minerals Daily Need Coverage Score
Comparison summary
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.
- Oysters - https://fdc.nal.usda.gov/fdc-app.html#/food-details/171980/nutrients
- 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.