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Whitefish vs. Abalone — In-Depth Nutrition Comparison

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How are whitefish and abalone different?

  • Whitefish is higher in phosphorus, vitamin B6, vitamin B3, and vitamin B12; however, abalone is richer in selenium, iron, vitamin B5, and copper.
  • Daily need coverage for selenium for abalone is 65% higher.
  • Whitefish contains 2 times more vitamin B6 than abalone. While whitefish contains 0.346mg of vitamin B6, abalone contains only 0.15mg.
  • Whitefish has less cholesterol.

Fish, whitefish, mixed species, cooked, dry heat and Mollusks, abalone, mixed species, cooked, fried are the varieties used in this article.

Infographic

Whitefish 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 30% 9.9% 36% 18% 31% 35% 148% 8.5% 11% 88%
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 +43%
Contains more ZincZinc +33.7%
Contains more PhosphorusPhosphorus +59.4%
Contains less SodiumSodium -89%
Contains more ManganeseManganese +22.9%
Contains more MagnesiumMagnesium +33.3%
Contains more CalciumCalcium +12.1%
Contains more IronIron +708.5%
Contains more CopperCopper +147.8%
Contains more SeleniumSelenium +219.8%

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% 13% 0% 0% 43% 36% 72% 52% 80% 120% 0% 13% 0%
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 +1850%
Contains more Vitamin B2Vitamin B2 +18.5%
Contains more Vitamin B3Vitamin B3 +102.4%
Contains more Vitamin B6Vitamin B6 +130.7%
Contains more Vitamin B12Vitamin B12 +39.1%
Contains more FolateFolate +21.4%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin B1Vitamin B1 +28.7%
Contains more Vitamin B5Vitamin B5 +231.8%
~equal in Vitamin E ~mg
~equal in Vitamin D ~µg
~equal in Vitamin K ~µg
~equal in Choline ~mg

All nutrients comparison - raw data values

Nutrient Whitefish Abalone DV% diff.
Selenium 16.2µg 51.8µg 65%
Iron 0.47mg 3.8mg 42%
Vitamin B5 0.865mg 2.87mg 40%
Sodium 65mg 591mg 23%
Phosphorus 346mg 217mg 18%
Vitamin B6 0.346mg 0.15mg 15%
Copper 0.092mg 0.228mg 15%
Vitamin B3 3.846mg 1.9mg 12%
Vitamin B12 0.96µg 0.69µg 11%
Protein 24.47g 19.63g 10%
Polyunsaturated fat 2.755g 1.676g 7%
Cholesterol 77mg 94mg 6%
Potassium 406mg 284mg 4%
Carbs 0g 11.05g 4%
Vitamin A 39µg 2µg 4%
Vitamin B1 0.171mg 0.22mg 4%
Magnesium 42mg 56mg 3%
Zinc 1.27mg 0.95mg 3%
Saturated fat 1.162g 1.646g 2%
Vitamin C 0mg 1.8mg 2%
Vitamin B2 0.154mg 0.13mg 2%
Folate 17µg 14µg 1%
Calories 172kcal 189kcal 1%
Manganese 0.086mg 0.07mg 1%
Fats 7.51g 6.78g 1%
Net carbs 0g 11.05g N/A
Calcium 33mg 37mg 0%
Monounsaturated fat 2.559g 2.741g 0%
Tryptophan 0.274mg 0.224mg 0%
Threonine 1.073mg 0.838mg 0%
Isoleucine 1.128mg 0.854mg 0%
Leucine 1.989mg 1.386mg 0%
Lysine 2.248mg 1.433mg 0%
Methionine 0.724mg 0.441mg 0%
Phenylalanine 0.955mg 0.715mg 0%
Valine 1.261mg 0.86mg 0%
Histidine 0.721mg 0.378mg 0%
Omega-3 - EPA 0.406g 0.054g N/A
Omega-3 - DHA 1.206g N/A
Omega-3 - DPA 0.209g 0.046g N/A

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
24% 8% 65% 3%
Protein: 24.47 g
Fats: 7.51 g
Carbs: 0 g
Water: 65.09 g
Other: 2.93 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 +24.7%
Contains more OtherOther +20.1%
Contains more CarbsCarbs +∞%
~equal in Fats ~6.78g
~equal in Water ~60.1g

Fat Type Comparison

Fat type breakdown side-by-side comparison
18% 40% 43%
Saturated fat: Sat. Fat 1.162 g
Monounsaturated fat: Mono. Fat 2.559 g
Polyunsaturated fat: Poly. Fat 2.755 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 -29.4%
Contains more Poly. FatPolyunsaturated fat +64.4%
~equal in Monounsaturated fat ~2.741g

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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. Whitefish - https://fdc.nal.usda.gov/fdc-app.html#/food-details/174246/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.