Rockfish vs. Abalone — In-Depth Nutrition Comparison

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What are the differences between rockfish and abalone?

Rockfish is higher in selenium, vitamin B12, vitamin B2, and vitamin B6, yet abalone is higher in vitamin B5, iron, copper, and vitamin B1.
Abalone's daily need coverage for vitamin B5 is 49% more.
Rockfish has 2 times more vitamin B12 than abalone. While rockfish has 1.59µg of vitamin B12, abalone has only 0.69µg.
The amount of cholesterol in rockfish is lower.

We used Fish, rockfish, Pacific, mixed species, cooked, dry heat and Mollusks, abalone, mixed species, cooked, fried types in this article.

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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.

Rockfish

Abalone

Contains more PotassiumPotassium	+64.4%
Contains more PhosphorusPhosphorus	+14.3%
Contains less SodiumSodium	-84.9%
Contains more SeleniumSelenium	+47.1%

Contains more MagnesiumMagnesium	+69.7%
Contains more CalciumCalcium	+117.6%
Contains more IronIron	+955.6%
Contains more CopperCopper	+456.1%
Contains more ZincZinc	+120.9%
Contains more ManganeseManganese	+438.5%

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.

Rockfish

Abalone

Contains more Vitamin DVitamin D	+∞%
Contains more Vitamin AVitamin A	+150%
Contains more Vitamin EVitamin E	+∞%
Contains more Vitamin B2Vitamin B2	+73.8%
Contains more Vitamin B3Vitamin B3	+52.5%
Contains more Vitamin B6Vitamin B6	+60.7%
Contains more Vitamin B12Vitamin B12	+130.4%

Contains more Vitamin CVitamin C	+∞%
Contains more Vitamin B1Vitamin B1	+714.8%
Contains more Vitamin B5Vitamin B5	+610.4%
Contains more FolateFolate	+40%

~equal in Vitamin K ~µg

All nutrients comparison - raw data values

Nutrient			DV% diff.
Vitamin B5	0.404mg	2.87mg	49%
Selenium	76.2µg	51.8µg	44%
Iron	0.36mg	3.8mg	43%
Vitamin B12	1.59µg	0.69µg	38%
Vitamin D*	183 IU		23%
Vitamin D	4.6µg		23%
Sodium	89mg	591mg	22%
Copper	0.041mg	0.228mg	21%
Vitamin B1	0.027mg	0.22mg	16%
Choline	78.7mg		14%
Cholesterol	61mg	94mg	11%
Fats	1.62g	6.78g	8%
Polyunsaturated fat	0.485g	1.676g	8%
Vitamin B2	0.226mg	0.13mg	7%
Vitamin B6	0.241mg	0.15mg	7%
Vitamin B3	2.897mg	1.9mg	6%
Saturated fat	0.42g	1.646g	6%
Monounsaturated fat	0.466g	2.741g	6%
Protein	22.23g	19.63g	5%
Magnesium	33mg	56mg	5%
Potassium	467mg	284mg	5%
Zinc	0.43mg	0.95mg	5%
Calories	109kcal	189kcal	4%
Carbs	0g	11.05g	4%
Phosphorus	248mg	217mg	4%
Vitamin E	0.44mg		3%
Vitamin C	0mg	1.8mg	2%
Calcium	17mg	37mg	2%
Manganese	0.013mg	0.07mg	2%
Folate	10µg	14µg	1%
Protein per 100 calories	20g	10g	N/A
Calories per 10 g protein	49kcal	96kcal	N/A
Weight per 100 calories	92g	53g	N/A
Unsaturated / Saturated Fat ratio	2.3	2.7	N/A
Net carbs	0g	11.05g	N/A
Vitamin A	5µg	2µg	0%
Trans fat	0.025g		N/A
Tryptophan	0.296mg	0.224mg	0%
Threonine	1.014mg	0.838mg	0%
Isoleucine	1.06mg	0.854mg	0%
Leucine	1.835mg	1.386mg	0%
Lysine	2.188mg	1.433mg	0%
Methionine	0.707mg	0.441mg	0%
Phenylalanine	0.935mg	0.715mg	0%
Valine	1.106mg	0.86mg	0%
Histidine	0.502mg	0.378mg	0%
Omega-3 - EPA	0.107g	0.054g	N/A
Omega-3 - DHA	0.238g		N/A
Omega-3 - DPA	0.027g	0.046g	N/A
Omega-6 - Eicosadienoic acid	0.005g		N/A