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Whiting vs. Abalone — In-Depth Nutrition Comparison

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How are Whiting and Abalone different?

  • Whiting is higher in Vitamin B12, and Phosphorus, however, Abalone is richer in Vitamin B5, Iron, Copper, Selenium, Vitamin B1, and Magnesium.
  • Daily need coverage for Vitamin B12 from Whiting is 80% higher.
  • Whiting has less Saturated Fat.

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

Infographic

Whiting 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.
Contains more Calcium +67.6%
Contains more Phosphorus +31.3%
Contains more Potassium +52.8%
Contains less Sodium -77.7%
Contains more Manganese +85.7%
Contains more Iron +804.8%
Contains more Magnesium +107.4%
Contains more Zinc +79.2%
Contains more Copper +470%
Contains more Selenium +26%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 19% 16% 20% 123% 39% 18% 15% 14% 17% 225%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 12% 143% 40% 93% 26% 78% 26% 76% 10% 283%
Contains more Calcium +67.6%
Contains more Phosphorus +31.3%
Contains more Potassium +52.8%
Contains less Sodium -77.7%
Contains more Manganese +85.7%
Contains more Iron +804.8%
Contains more Magnesium +107.4%
Contains more Zinc +79.2%
Contains more Copper +470%
Contains more Selenium +26%

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 +2460%
Contains more Vitamin B6 +20%
Contains more Vitamin B12 +276.8%
Contains more Vitamin C +∞%
Contains more Vitamin B1 +223.5%
Contains more Vitamin B2 +116.7%
Contains more Vitamin B3 +13.8%
Contains more Vitamin B5 +1048%
Equal in Folate - 14
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Choline Vitamin K 8% 8% 54% 0% 17% 14% 32% 15% 42% 12% 325% 46% 1%
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 +2460%
Contains more Vitamin B6 +20%
Contains more Vitamin B12 +276.8%
Contains more Vitamin C +∞%
Contains more Vitamin B1 +223.5%
Contains more Vitamin B2 +116.7%
Contains more Vitamin B3 +13.8%
Contains more Vitamin B5 +1048%
Equal in Folate - 14

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Contains more Protein +19.6%
Contains more Water +24.3%
Contains more Fats +301.2%
Contains more Carbs +∞%
Contains more Other +1933.3%
23% 2% 75%
Protein: 23.48 g
Fats: 1.69 g
Carbs: 0 g
Water: 74.71 g
Other: 0.12 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 +19.6%
Contains more Water +24.3%
Contains more Fats +301.2%
Contains more Carbs +∞%
Contains more Other +1933.3%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Contains less Saturated Fat -75.7%
Contains more Monounsaturated Fat +516%
Contains more Polyunsaturated fat +185.5%
28% 31% 41%
Saturated Fat: 0.4 g
Monounsaturated Fat: 0.445 g
Polyunsaturated fat: 0.587 g
27% 45% 28%
Saturated Fat: 1.646 g
Monounsaturated Fat: 2.741 g
Polyunsaturated fat: 1.676 g
Contains less Saturated Fat -75.7%
Contains more Monounsaturated Fat +516%
Contains more Polyunsaturated fat +185.5%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Whiting Abalone Opinion
Net carbs 0g 11.05g Abalone
Protein 23.48g 19.63g Whiting
Fats 1.69g 6.78g Abalone
Carbs 0g 11.05g Abalone
Calories 116kcal 189kcal Abalone
Calcium 62mg 37mg Whiting
Iron 0.42mg 3.8mg Abalone
Magnesium 27mg 56mg Abalone
Phosphorus 285mg 217mg Whiting
Potassium 434mg 284mg Whiting
Sodium 132mg 591mg Whiting
Zinc 0.53mg 0.95mg Abalone
Copper 0.04mg 0.228mg Abalone
Manganese 0.13mg 0.07mg Whiting
Selenium 41.1µg 51.8µg Abalone
Vitamin A 128IU 5IU Whiting
Vitamin A RAE 38µg 2µg Whiting
Vitamin E 0.38mg Whiting
Vitamin D 73IU Whiting
Vitamin D 1.8µg Whiting
Vitamin C 0mg 1.8mg Abalone
Vitamin B1 0.068mg 0.22mg Abalone
Vitamin B2 0.06mg 0.13mg Abalone
Vitamin B3 1.67mg 1.9mg Abalone
Vitamin B5 0.25mg 2.87mg Abalone
Vitamin B6 0.18mg 0.15mg Whiting
Folate 15µg 14µg Whiting
Vitamin B12 2.6µg 0.69µg Whiting
Choline 83.3mg Whiting
Vitamin K 0.1µg Whiting
Tryptophan 0.263mg 0.224mg Whiting
Threonine 1.029mg 0.838mg Whiting
Isoleucine 1.082mg 0.854mg Whiting
Leucine 1.908mg 1.386mg Whiting
Lysine 2.156mg 1.433mg Whiting
Methionine 0.695mg 0.441mg Whiting
Phenylalanine 0.917mg 0.715mg Whiting
Valine 1.21mg 0.86mg Whiting
Histidine 0.691mg 0.378mg Whiting
Cholesterol 84mg 94mg Whiting
Saturated Fat 0.4g 1.646g Whiting
Omega-3 - DHA 0.235g Whiting
Omega-3 - EPA 0.283g 0.054g Whiting
Omega-3 - DPA 0.017g 0.046g Abalone
Monounsaturated Fat 0.445g 2.741g Abalone
Polyunsaturated fat 0.587g 1.676g Abalone

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Whiting 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
44%
Whiting
33%
Abalone
Minerals Daily Need Coverage Score
50%
Whiting
78%
Abalone

Comparison summary

Which food contains less Sodium?
Whiting
Whiting contains less Sodium (difference - 459mg)
Which food is lower in Cholesterol?
Whiting
Whiting is lower in Cholesterol (difference - 10mg)
Which food is lower in Saturated Fat?
Whiting
Whiting is lower in Saturated Fat (difference - 1.246g)
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 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. Whiting - https://fdc.nal.usda.gov/fdc-app.html#/food-details/175161/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.