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  6. Abalone vs. Roe

Abalone vs. Roe — In-Depth Nutrition Comparison

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Summary of differences between abalone and roe

  • Abalone has more iron and vitamin B5; however, roe is higher in vitamin B12, vitamin B2, phosphorus, protein, folate, and vitamin C.
  • Roe covers your daily need for vitamin B12 452% more than abalone.
  • Abalone has 5 times more sodium than roe. While abalone has 591mg of sodium, roe has only 117mg.

These are the specific foods used in this comparison Mollusks, abalone, mixed species, cooked, fried and Fish, roe, mixed species, cooked, dry heat.

Infographic

Abalone vs Roe infographic
Infographic link

Mineral Comparison

The mineral comparison score is based on which food has a more favorable amount of each mineral. The �coverage� charts below show how much of the daily mineral needs are covered by the selected amount of each food.
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%
Roe
Roe
3
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 19% 8.4% 25% 29% 43% 35% 221% 15% 1.7% 282%
Contains more MagnesiumMagnesium +115.4%
Contains more CalciumCalcium +32.1%
Contains more IronIron +393.5%
Contains more CopperCopper +78.1%
Contains more ManganeseManganese +438.5%
Contains more ZincZinc +34.7%
Contains more PhosphorusPhosphorus +137.3%
Contains less SodiumSodium -80.2%
~equal in Potassium ~283mg
~equal in Selenium ~51.7µg

Vitamin Comparison

The vitamin comparison score is based on the number of vitamins in which one food is richer than the other. The �coverage� charts below show how much of the daily vitamin needs are covered by the selected amount of each food.
Vitamin C Vit. C Vitamin D Vit. D Vitamin A Vit. A Vitamin E Vit. E 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 6% 0% 0.67% 0% 55% 30% 36% 172% 35% 86% 0% 11%
Roe
Roe
8
Vitamin C Vit. C Vitamin D Vit. D Vitamin A Vit. A Vitamin E Vit. E 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 55% 0% 30% 0% 69% 219% 41% 69% 43% 1443% 0% 69%
Contains more Vitamin B5Vitamin B5 +148.7%
Contains more Vitamin CVitamin C +811.1%
Contains more Vitamin AVitamin A +4450%
Contains more Vitamin B1Vitamin B1 +25.9%
Contains more Vitamin B2Vitamin B2 +630%
Contains more Vitamin B3Vitamin B3 +15.4%
Contains more Vitamin B6Vitamin B6 +23.3%
Contains more Vitamin B12Vitamin B12 +1572.5%
Contains more FolateFolate +557.1%
~equal in Vitamin D ~µg
~equal in Vitamin E ~mg
~equal in Vitamin K ~µg

All nutrients comparison - raw data values

Nutrient Abalone Roe DV% diff.
Vitamin B12 0.69µg 11.54µg 452%
Cholesterol 94mg 479mg 128%
Vitamin B2 0.13mg 0.949mg 63%
Phosphorus 217mg 515mg 43%
Iron 3.8mg 0.77mg 38%
Vitamin B5 2.87mg 1.154mg 34%
Sodium 591mg 117mg 21%
Folate 14µg 92µg 20%
Protein 19.63g 28.62g 18%
Vitamin C 1.8mg 16.4mg 16%
Polyunsaturated fat 1.676g 3.404g 12%
Copper 0.228mg 0.128mg 11%
Vitamin A 2µg 91µg 10%
Magnesium 56mg 26mg 7%
Vitamin B1 0.22mg 0.277mg 5%
Carbs 11.05g 1.92g 3%
Zinc 0.95mg 1.28mg 3%
Vitamin B6 0.15mg 0.185mg 3%
Fats 6.78g 8.23g 2%
Manganese 0.07mg 0.013mg 2%
Vitamin B3 1.9mg 2.192mg 2%
Monounsaturated fat 2.741g 2.129g 2%
Calories 189kcal 204kcal 1%
Calcium 37mg 28mg 1%
Saturated fat 1.646g 1.866g 1%
Protein per 100 calories 10g 14g N/A
Calories per 10 g protein 96kcal 71kcal N/A
Weight per 100 calories 53g 49g N/A
Unsaturated / Saturated Fat ratio 2.7 3 N/A
Net carbs 11.05g 1.92g N/A
Potassium 284mg 283mg 0%
Selenium 51.8µg 51.7µg 0%
Tryptophan 0.224mg 0.375mg 0%
Threonine 0.838mg 1.305mg 0%
Isoleucine 0.854mg 1.465mg 0%
Leucine 1.386mg 2.509mg 0%
Lysine 1.433mg 2.179mg 0%
Methionine 0.441mg 0.71mg 0%
Phenylalanine 0.715mg 1.401mg 0%
Valine 0.86mg 1.676mg 0%
Histidine 0.378mg 0.778mg 0%
Omega-3 (EPA) 0.054g 1.26g N/A
Omega-3 (DHA) 1.747g N/A
Omega-3 (DPA) 0.046g 0.105g N/A

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
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
Roe
Roe
2
29% 8% 2% 59% 3%
Protein: 28.62 g
Fats: 8.23 g
Carbs: 1.92 g
Water: 58.63 g
Other: 2.6 g
Contains more CarbsCarbs +475.5%
Contains more ProteinProtein +45.8%
Contains more FatsFats +21.4%
~equal in Water ~58.63g

Fat Type Comparison

Fat type breakdown side-by-side comparison
27% 45% 28%
Saturated fat: Sat. Fat 1.646 g
Monounsaturated fat: Mono. Fat 2.741 g
Polyunsaturated fat: Poly. Fat 1.676 g
Roe
Roe
1
25% 29% 46%
Saturated fat: Sat. Fat 1.866 g
Monounsaturated fat: Mono. Fat 2.129 g
Polyunsaturated fat: Poly. Fat 3.404 g
Contains less Sat. FatSaturated fat -11.8%
Contains more Mono. FatMonounsaturated fat +28.7%
Contains more Poly. FatPolyunsaturated fat +103.1%

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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. Abalone - https://fdc.nal.usda.gov/fdc-app.html#/food-details/174213/nutrients
  2. Roe - https://fdc.nal.usda.gov/fdc-app.html#/food-details/174239/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.