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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
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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.
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 24% 5.1% 41% 14% 14% 12% 106% 12% 1.7% 416%
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 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.
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% 1.7% 8.8% 69% 6.8% 52% 54% 24% 56% 199% 0% 7.5% 43%
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 +150%
Contains more Vitamin EVitamin E +∞%
Contains more Vitamin DVitamin D +∞%
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 CholineCholine +∞%
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 Rockfish Abalone 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 4.6µg 23%
Vitamin D 183IU 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%
Polyunsaturated fat 0.485g 1.676g 8%
Fats 1.62g 6.78g 8%
Vitamin B2 0.226mg 0.13mg 7%
Vitamin B6 0.241mg 0.15mg 7%
Saturated fat 0.42g 1.646g 6%
Monounsaturated fat 0.466g 2.741g 6%
Vitamin B3 2.897mg 1.9mg 6%
Potassium 467mg 284mg 5%
Magnesium 33mg 56mg 5%
Zinc 0.43mg 0.95mg 5%
Protein 22.23g 19.63g 5%
Calories 109kcal 189kcal 4%
Phosphorus 248mg 217mg 4%
Carbs 0g 11.05g 4%
Vitamin E 0.44mg 3%
Manganese 0.013mg 0.07mg 2%
Calcium 17mg 37mg 2%
Vitamin C 0mg 1.8mg 2%
Folate 10µg 14µg 1%
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

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
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 ProteinProtein +13.2%
Contains more WaterWater +24.2%
Contains more FatsFats +318.5%
Contains more CarbsCarbs +∞%
Contains more OtherOther +64.9%

Fat Type Comparison

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

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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.