Abalone vs. Swordfish — In-Depth Nutrition Comparison

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What are the differences between abalone and swordfish?

Abalone is higher in vitamin B5, iron, copper, and vitamin B1, yet swordfish is higher in vitamin B3, vitamin B12, vitamin B6, selenium, and phosphorus.
Abalone's daily need coverage for vitamin B5 is 49% more.
Abalone has 8 times more iron than swordfish. While abalone has 3.8mg of iron, swordfish has only 0.45mg.
The amount of sodium in swordfish is lower.

We used Mollusks, abalone, mixed species, cooked, fried and Fish, swordfish, cooked, dry heat types in this article.

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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

Swordfish

Contains more MagnesiumMagnesium	+60%
Contains more CalciumCalcium	+516.7%
Contains more IronIron	+744.4%
Contains more CopperCopper	+395.7%
Contains more ZincZinc	+21.8%
Contains more ManganeseManganese	+438.5%

Contains more PotassiumPotassium	+75.7%
Contains more PhosphorusPhosphorus	+40.1%
Contains less SodiumSodium	-83.6%
Contains more SeleniumSelenium	+32.2%

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

Swordfish

Contains more Vitamin CVitamin C	+∞%
Contains more Vitamin B1Vitamin B1	+147.2%
Contains more Vitamin B2Vitamin B2	+106.3%
Contains more Vitamin B5Vitamin B5	+588.2%
Contains more FolateFolate	+600%

Contains more Vitamin AVitamin A	+2050%
Contains more Vitamin B3Vitamin B3	+387.1%
Contains more Vitamin B6Vitamin B6	+310%
Contains more Vitamin B12Vitamin B12	+134.8%

All nutrients comparison - raw data values

Nutrient			DV% diff.
Vitamin D*		666 IU	83%
Vitamin D		16.6µg	83%
Vitamin B5	2.87mg	0.417mg	49%
Vitamin B3	1.9mg	9.254mg	46%
Iron	3.8mg	0.45mg	42%
Vitamin B12	0.69µg	1.62µg	39%
Vitamin B6	0.15mg	0.615mg	36%
Selenium	51.8µg	68.5µg	30%
Sodium	591mg	97mg	21%
Copper	0.228mg	0.046mg	20%
Vitamin E		2.41mg	16%
Choline		77.5mg	14%
Phosphorus	217mg	304mg	12%
Vitamin B1	0.22mg	0.089mg	11%
Protein	19.63g	23.45g	8%
Potassium	284mg	499mg	6%
Cholesterol	94mg	78mg	5%
Magnesium	56mg	35mg	5%
Vitamin A	2µg	43µg	5%
Vitamin B2	0.13mg	0.063mg	5%
Carbs	11.05g	0g	4%
Calcium	37mg	6mg	3%
Folate	14µg	2µg	3%
Fats	6.78g	7.93g	2%
Vitamin C	1.8mg	0mg	2%
Zinc	0.95mg	0.78mg	2%
Manganese	0.07mg	0.013mg	2%
Monounsaturated fat	2.741g	3.544g	2%
Polyunsaturated fat	1.676g	1.368g	2%
Calories	189kcal	172kcal	1%
Saturated fat	1.646g	1.911g	1%
Protein per 100 calories	10g	14g	N/A
Calories per 10 g protein	96kcal	73kcal	N/A
Weight per 100 calories	53g	58g	N/A
Unsaturated / Saturated Fat ratio	2.7	2.6	N/A
Net carbs	11.05g	0g	N/A
Vitamin K		0.1µg	0%
Trans fat		0.056g	N/A
Tryptophan	0.224mg	0.265mg	0%
Threonine	0.838mg	1.035mg	0%
Isoleucine	0.854mg	1.088mg	0%
Leucine	1.386mg	1.919mg	0%
Lysine	1.433mg	2.168mg	0%
Methionine	0.441mg	0.699mg	0%
Phenylalanine	0.715mg	0.922mg	0%
Valine	0.86mg	1.216mg	0%
Histidine	0.378mg	0.695mg	0%
Omega-3 - EPA	0.054g	0.127g	N/A
Omega-3 - DHA		0.772g	N/A
Omega-3 - DPA	0.046g	0.168g	N/A
Omega-6 - Eicosadienoic acid		0.022g	N/A