Abalone vs. Lobster — In-Depth Nutrition Comparison

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The main differences between abalone and lobster

Abalone is richer in iron, vitamin B5, vitamin B1, and vitamin B2, yet lobster is richer in copper, selenium, vitamin B12, and zinc.
Daily need coverage for copper for lobster is 147% higher.
Abalone contains 13 times more iron than lobster. Abalone contains 3.8mg of iron, while lobster contains 0.29mg.
Lobster contains less saturated fat.

Food types used in this article are Mollusks, abalone, mixed species, cooked, fried and Crustaceans, lobster, northern, cooked, moist heat.

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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.

Abalone

Lobster

Contains more MagnesiumMagnesium	+30.2%
Contains more PotassiumPotassium	+23.5%
Contains more IronIron	+1210.3%
Contains more PhosphorusPhosphorus	+17.3%

Contains more CalciumCalcium	+159.5%
Contains more CopperCopper	+579.8%
Contains more ZincZinc	+326.3%
Contains less SodiumSodium	-17.8%
Contains more SeleniumSelenium	+41.1%

~equal in Manganese ~0.065mg

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.

Abalone

Lobster

Contains more Vitamin CVitamin C	+∞%
Contains more Vitamin AVitamin A	+100%
Contains more Vitamin B1Vitamin B1	+856.5%
Contains more Vitamin B2Vitamin B2	+664.7%
Contains more Vitamin B5Vitamin B5	+72.2%
Contains more Vitamin B6Vitamin B6	+26.1%
Contains more FolateFolate	+27.3%

Contains more Vitamin B12Vitamin B12

+107.2%

~equal in Vitamin D ~0µg

~equal in Vitamin B3 ~1.83mg

~equal in Vitamin K ~0µg

All nutrients comparison - raw data values

Nutrient			DV% diff.
Copper	0.228mg	1.55mg	147%
Iron	3.8mg	0.29mg	44%
Selenium	51.8µg	73.1µg	39%
Vitamin B12	0.69µg	1.43µg	31%
Zinc	0.95mg	4.05mg	28%
Vitamin B5	2.87mg	1.667mg	24%
Cholesterol	94mg	146mg	17%
Vitamin B1	0.22mg	0.023mg	16%
Choline		80.9mg	15%
Fats	6.78g	0.86g	9%
Vitamin B2	0.13mg	0.017mg	9%
Polyunsaturated fat	1.676g	0.34g	9%
Vitamin E		1mg	7%
Saturated fat	1.646g	0.208g	7%
Calcium	37mg	96mg	6%
Monounsaturated fat	2.741g	0.253g	6%
Calories	189kcal	89kcal	5%
Phosphorus	217mg	185mg	5%
Sodium	591mg	486mg	5%
Carbs	11.05g	0g	4%
Magnesium	56mg	43mg	3%
Vitamin C	1.8mg	0mg	2%
Potassium	284mg	230mg	2%
Vitamin B6	0.15mg	0.119mg	2%
Protein	19.63g	19g	1%
Folate	14µg	11µg	1%
Protein per 100 calories	10g	21g	N/A
Calories per 10 g protein	96kcal	47kcal	N/A
Weight per 100 calories	53g	112g	N/A
Unsaturated / Saturated Fat ratio	2.7	2.9	N/A
Net carbs	11.05g	0g	N/A
Vitamin D*		1 IU	0%
Vitamin A	2µg	1µg	0%
Manganese	0.07mg	0.065mg	0%
Vitamin B3	1.9mg	1.83mg	0%
Trans fat		0.013g	N/A
Tryptophan	0.224mg	0.248mg	0%
Threonine	0.838mg	0.753mg	0%
Isoleucine	0.854mg	0.832mg	0%
Leucine	1.386mg	1.376mg	0%
Lysine	1.433mg	1.426mg	0%
Methionine	0.441mg	0.475mg	0%
Phenylalanine	0.715mg	0.782mg	0%
Valine	0.86mg	0.852mg	0%
Histidine	0.378mg	0.475mg	0%
Omega-3 - EPA	0.054g	0.117g	N/A
Omega-3 - DHA		0.078g	N/A
Omega-3 - ALA		0.05g	N/A
Omega-3 - DPA	0.046g	0.006g	N/A
Omega-3 - Eicosatrienoic acid		0.006g	N/A
Omega-6 - Dihomo-gamma-linoleic acid		0.006g	N/A
Omega-6 - Eicosadienoic acid		0.006g	N/A
Omega-6 - Linoleic acid		0.033g	N/A