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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.

Infographic

Rockfish 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.
Contains more Phosphorus +14.3%
Contains more Potassium +64.4%
Contains less Sodium -84.9%
Contains more Selenium +47.1%
Contains more Calcium +117.6%
Contains more Iron +955.6%
Contains more Magnesium +69.7%
Contains more Zinc +120.9%
Contains more Copper +456.1%
Contains more Manganese +438.5%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 6% 14% 24% 107% 42% 12% 12% 14% 2% 416%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 12% 143% 40% 93% 26% 78% 26% 76% 10% 283%
Contains more Phosphorus +14.3%
Contains more Potassium +64.4%
Contains less Sodium -84.9%
Contains more Selenium +47.1%
Contains more Calcium +117.6%
Contains more Iron +955.6%
Contains more Magnesium +69.7%
Contains more Zinc +120.9%
Contains more Copper +456.1%
Contains more Manganese +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.
:
Contains more Vitamin A +220%
Contains more Vitamin B2 +73.8%
Contains more Vitamin B3 +52.5%
Contains more Vitamin B6 +60.7%
Contains more Vitamin B12 +130.4%
Contains more Vitamin C +∞%
Contains more Vitamin B1 +714.8%
Contains more Vitamin B5 +610.4%
Contains more Folate +40%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Choline Vitamin K 1% 9% 138% 0% 7% 53% 55% 25% 56% 8% 199% 43% 0%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Choline Vitamin K 1% 0% 0% 6% 56% 30% 36% 173% 35% 11% 87% 0% 0%
Contains more Vitamin A +220%
Contains more Vitamin B2 +73.8%
Contains more Vitamin B3 +52.5%
Contains more Vitamin B6 +60.7%
Contains more Vitamin B12 +130.4%
Contains more Vitamin C +∞%
Contains more Vitamin B1 +714.8%
Contains more Vitamin B5 +610.4%
Contains more Folate +40%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Contains more Protein +13.2%
Contains more Water +24.2%
Contains more Fats +318.5%
Contains more Carbs +∞%
Contains more Other +64.9%
22% 75%
Protein: 22.23 g
Fats: 1.62 g
Carbs: 0 g
Water: 74.67 g
Other: 1.48 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 Protein +13.2%
Contains more Water +24.2%
Contains more Fats +318.5%
Contains more Carbs +∞%
Contains more Other +64.9%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Contains less Saturated Fat -74.5%
Contains more Monounsaturated Fat +488.2%
Contains more Polyunsaturated fat +245.6%
31% 34% 35%
Saturated Fat: 0.42 g
Monounsaturated Fat: 0.466 g
Polyunsaturated fat: 0.485 g
27% 45% 28%
Saturated Fat: 1.646 g
Monounsaturated Fat: 2.741 g
Polyunsaturated fat: 1.676 g
Contains less Saturated Fat -74.5%
Contains more Monounsaturated Fat +488.2%
Contains more Polyunsaturated fat +245.6%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Rockfish Abalone Opinion
Net carbs 0g 11.05g Abalone
Protein 22.23g 19.63g Rockfish
Fats 1.62g 6.78g Abalone
Carbs 0g 11.05g Abalone
Calories 109kcal 189kcal Abalone
Calcium 17mg 37mg Abalone
Iron 0.36mg 3.8mg Abalone
Magnesium 33mg 56mg Abalone
Phosphorus 248mg 217mg Rockfish
Potassium 467mg 284mg Rockfish
Sodium 89mg 591mg Rockfish
Zinc 0.43mg 0.95mg Abalone
Copper 0.041mg 0.228mg Abalone
Manganese 0.013mg 0.07mg Abalone
Selenium 76.2µg 51.8µg Rockfish
Vitamin A 16IU 5IU Rockfish
Vitamin A RAE 5µg 2µg Rockfish
Vitamin E 0.44mg Rockfish
Vitamin D 183IU Rockfish
Vitamin D 4.6µg Rockfish
Vitamin C 0mg 1.8mg Abalone
Vitamin B1 0.027mg 0.22mg Abalone
Vitamin B2 0.226mg 0.13mg Rockfish
Vitamin B3 2.897mg 1.9mg Rockfish
Vitamin B5 0.404mg 2.87mg Abalone
Vitamin B6 0.241mg 0.15mg Rockfish
Folate 10µg 14µg Abalone
Vitamin B12 1.59µg 0.69µg Rockfish
Choline 78.7mg Rockfish
Tryptophan 0.296mg 0.224mg Rockfish
Threonine 1.014mg 0.838mg Rockfish
Isoleucine 1.06mg 0.854mg Rockfish
Leucine 1.835mg 1.386mg Rockfish
Lysine 2.188mg 1.433mg Rockfish
Methionine 0.707mg 0.441mg Rockfish
Phenylalanine 0.935mg 0.715mg Rockfish
Valine 1.106mg 0.86mg Rockfish
Histidine 0.502mg 0.378mg Rockfish
Cholesterol 61mg 94mg Rockfish
Trans Fat 0.025g Abalone
Saturated Fat 0.42g 1.646g Rockfish
Omega-3 - DHA 0.238g Rockfish
Omega-3 - EPA 0.107g 0.054g Rockfish
Omega-3 - DPA 0.027g 0.046g Abalone
Monounsaturated Fat 0.466g 2.741g Abalone
Polyunsaturated fat 0.485g 1.676g Abalone
Omega-6 - Eicosadienoic acid 0.005g Rockfish

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Rockfish Abalone
Low Fats diet ok
Low Carbs diet ok
Low Calories 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
45%
Rockfish
33%
Abalone
Minerals Daily Need Coverage Score
64%
Rockfish
78%
Abalone

Comparison summary

Which food contains less Sodium?
Rockfish
Rockfish contains less Sodium (difference - 502mg)
Which food is lower in Cholesterol?
Rockfish
Rockfish is lower in Cholesterol (difference - 33mg)
Which food is lower in Saturated Fat?
Rockfish
Rockfish is lower in Saturated Fat (difference - 1.226g)
Which food is richer in vitamins?
Rockfish
Rockfish is relatively richer in vitamins
Which food is lower in Sugar?
Abalone
Abalone is lower in Sugar (difference - 0g)
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 is cheaper?
?
The foods are relatively equal in price ($)

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. Rockfish - https://fdc.nal.usda.gov/fdc-app.html#/food-details/175131/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.