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  6. Sunfish vs. Abalone

Sunfish vs. Abalone — In-Depth Nutrition Comparison

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The main differences between Sunfish and Abalone

  • Sunfish is richer in Vitamin B12, Manganese, Copper, and Zinc, yet Abalone is richer in Selenium, Vitamin B5, Iron, and Vitamin B1.
  • Daily need coverage for Vitamin B12 from Sunfish is 68% higher.
  • Sunfish contains 13 times more Manganese than Abalone. Sunfish contains 0.897mg of Manganese, while Abalone contains 0.07mg.
  • Sunfish contains less Sodium.

Food types used in this article are Fish, sunfish, pumpkin seed, cooked, dry heat and Mollusks, abalone, mixed species, cooked, fried.

Infographic

Sunfish 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.
Sunfish
Sunfish
7
:
3
Abalone
Abalone
Contains more Calcium +178.4%
Contains more Potassium +58.1%
Contains less Sodium -82.6%
Contains more Zinc +109.5%
Contains more Copper +68.9%
Contains more Manganese +1181.4%
Contains more Iron +146.8%
Contains more Magnesium +47.4%
Contains more Selenium +219.8%
Equal in Phosphorus - 217
Sunfish
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 31% 58% 28% 99% 40% 14% 55% 129% 117% 89%
Abalone
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 12% 143% 40% 93% 26% 78% 26% 76% 10% 283%
Contains more Calcium +178.4%
Contains more Potassium +58.1%
Contains less Sodium -82.6%
Contains more Zinc +109.5%
Contains more Copper +68.9%
Contains more Manganese +1181.4%
Contains more Iron +146.8%
Contains more Magnesium +47.4%
Contains more Selenium +219.8%
Equal in Phosphorus - 217

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.
Sunfish
Sunfish
3
:
6
Abalone
Abalone
Contains more Vitamin A +1060%
Contains more Folate +21.4%
Contains more Vitamin B12 +234.8%
Contains more Vitamin C +80%
Contains more Vitamin B1 +139.1%
Contains more Vitamin B2 +52.9%
Contains more Vitamin B3 +30%
Contains more Vitamin B5 +231.8%
Equal in Vitamin B6 - 0.15
Sunfish
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 4% 0% 0% 4% 24% 20% 28% 52% 32% 13% 289% 0%
Abalone
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 1% 0% 0% 6% 56% 30% 36% 173% 35% 11% 87% 0%
Contains more Vitamin A +1060%
Contains more Folate +21.4%
Contains more Vitamin B12 +234.8%
Contains more Vitamin C +80%
Contains more Vitamin B1 +139.1%
Contains more Vitamin B2 +52.9%
Contains more Vitamin B3 +30%
Contains more Vitamin B5 +231.8%
Equal in Vitamin B6 - 0.15

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Sunfish
Sunfish
2
:
3
Abalone
Abalone
Contains more Protein +26.7%
Contains more Water +22.7%
Contains more Fats +653.3%
Contains more Carbs +∞%
Contains more Other +378.4%
Sunfish
25% 74%
Protein: 24.87 g
Fats: 0.9 g
Carbs: 0 g
Water: 73.72 g
Other: 0.51 g
Abalone
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 +26.7%
Contains more Water +22.7%
Contains more Fats +653.3%
Contains more Carbs +∞%
Contains more Other +378.4%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Sunfish
Sunfish
1
:
2
Abalone
Abalone
Contains less Saturated Fat -89.2%
Contains more Monounsaturated Fat +1727.3%
Contains more Polyunsaturated fat +432.1%
Sunfish
28% 23% 49%
Saturated Fat: 0.178 g
Monounsaturated Fat: 0.15 g
Polyunsaturated fat: 0.315 g
Abalone
27% 45% 28%
Saturated Fat: 1.646 g
Monounsaturated Fat: 2.741 g
Polyunsaturated fat: 1.676 g
Contains less Saturated Fat -89.2%
Contains more Monounsaturated Fat +1727.3%
Contains more Polyunsaturated fat +432.1%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Sunfish Abalone Opinion
Net carbs 0g 11.05g Abalone
Protein 24.87g 19.63g Sunfish
Fats 0.9g 6.78g Abalone
Carbs 0g 11.05g Abalone
Calories 114kcal 189kcal Abalone
Calcium 103mg 37mg Sunfish
Iron 1.54mg 3.8mg Abalone
Magnesium 38mg 56mg Abalone
Phosphorus 231mg 217mg Sunfish
Potassium 449mg 284mg Sunfish
Sodium 103mg 591mg Sunfish
Zinc 1.99mg 0.95mg Sunfish
Copper 0.385mg 0.228mg Sunfish
Manganese 0.897mg 0.07mg Sunfish
Selenium 16.2µg 51.8µg Abalone
Vitamin A 58IU 5IU Sunfish
Vitamin A RAE 17µg 2µg Sunfish
Vitamin C 1mg 1.8mg Abalone
Vitamin B1 0.092mg 0.22mg Abalone
Vitamin B2 0.085mg 0.13mg Abalone
Vitamin B3 1.462mg 1.9mg Abalone
Vitamin B5 0.865mg 2.87mg Abalone
Vitamin B6 0.138mg 0.15mg Abalone
Folate 17µg 14µg Sunfish
Vitamin B12 2.31µg 0.69µg Sunfish
Tryptophan 0.279mg 0.224mg Sunfish
Threonine 1.09mg 0.838mg Sunfish
Isoleucine 1.146mg 0.854mg Sunfish
Leucine 2.022mg 1.386mg Sunfish
Lysine 2.284mg 1.433mg Sunfish
Methionine 0.736mg 0.441mg Sunfish
Phenylalanine 0.971mg 0.715mg Sunfish
Valine 1.281mg 0.86mg Sunfish
Histidine 0.732mg 0.378mg Sunfish
Cholesterol 86mg 94mg Sunfish
Saturated Fat 0.178g 1.646g Sunfish
Omega-3 - DHA 0.092g Sunfish
Omega-3 - EPA 0.047g 0.054g Abalone
Omega-3 - DPA 0.042g 0.046g Abalone
Monounsaturated Fat 0.15g 2.741g Abalone
Polyunsaturated fat 0.315g 1.676g Abalone

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Sunfish 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
39%
Sunfish
36%
Abalone
Minerals Daily Need Coverage Score
66%
Sunfish
78%
Abalone

Comparison summary

Which food contains less Sodium?
Sunfish
Sunfish contains less Sodium (difference - 488mg)
Which food is lower in Cholesterol?
Sunfish
Sunfish is lower in Cholesterol (difference - 8mg)
Which food is lower in Saturated Fat?
Sunfish
Sunfish is lower in Saturated Fat (difference - 1.468g)
Which food is lower in glycemic index?
Abalone
Abalone is lower in glycemic index (difference - 0)
Which food contains less Sugar?
?
The foods are relatively equal in Sugar ( g)
Which food is cheaper?
?
The foods are relatively equal in price ($)
Which food is richer in minerals?
?
It cannot be stated which food is richer in vitamins. See the charts below for detailed information. See the charts below for detailed information. See the charts below for detailed information.
Which food is richer in vitamins?
?
It cannot be stated which food is richer in vitamins. See the charts below for detailed information. See the charts below for detailed information. See the charts below for detailed information.

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. Sunfish - https://fdc.nal.usda.gov/fdc-app.html#/food-details/172003/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.