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 for 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.

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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.

Whiting

Abalone

Contains more CalciumCalcium	+67.6%
Contains more PotassiumPotassium	+52.8%
Contains more PhosphorusPhosphorus	+31.3%
Contains less SodiumSodium	-77.7%
Contains more ManganeseManganese	+85.7%

Contains more MagnesiumMagnesium	+107.4%
Contains more IronIron	+804.8%
Contains more CopperCopper	+470%
Contains more ZincZinc	+79.2%
Contains more SeleniumSelenium	+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.

Whiting

Abalone

Contains more Vitamin DVitamin D	+∞%
Contains more Vitamin AVitamin A	+1800%
Contains more Vitamin EVitamin E	+∞%
Contains more Vitamin B6Vitamin B6	+20%
Contains more Vitamin B12Vitamin B12	+276.8%
Contains more Vitamin KVitamin K	+∞%

Contains more Vitamin CVitamin C	+∞%
Contains more Vitamin B1Vitamin B1	+223.5%
Contains more Vitamin B2Vitamin B2	+116.7%
Contains more Vitamin B3Vitamin B3	+13.8%
Contains more Vitamin B5Vitamin B5	+1048%

~equal in Folate ~14µg

All nutrients comparison - raw data values

Nutrient			DV% diff.
Vitamin B12	2.6µg	0.69µg	80%
Vitamin B5	0.25mg	2.87mg	52%
Iron	0.42mg	3.8mg	42%
Copper	0.04mg	0.228mg	21%
Sodium	132mg	591mg	20%
Selenium	41.1µg	51.8µg	19%
Choline	83.3mg		15%
Vitamin B1	0.068mg	0.22mg	13%
Phosphorus	285mg	217mg	10%
Vitamin D*	73 IU		9%
Vitamin D	1.8µg		9%
Protein	23.48g	19.63g	8%
Fats	1.69g	6.78g	8%
Magnesium	27mg	56mg	7%
Polyunsaturated fat	0.587g	1.676g	7%
Saturated fat	0.4g	1.646g	6%
Monounsaturated fat	0.445g	2.741g	6%
Vitamin B2	0.06mg	0.13mg	5%
Calories	116kcal	189kcal	4%
Carbs	0g	11.05g	4%
Potassium	434mg	284mg	4%
Zinc	0.53mg	0.95mg	4%
Vitamin A	38µg	2µg	4%
Cholesterol	84mg	94mg	3%
Calcium	62mg	37mg	3%
Vitamin E	0.38mg		3%
Manganese	0.13mg	0.07mg	3%
Vitamin C	0mg	1.8mg	2%
Vitamin B6	0.18mg	0.15mg	2%
Vitamin B3	1.67mg	1.9mg	1%
Protein per 100 calories	20g	10g	N/A
Calories per 10 g protein	49kcal	96kcal	N/A
Weight per 100 calories	86g	53g	N/A
Unsaturated / Saturated Fat ratio	2.6	2.7	N/A
Net carbs	0g	11.05g	N/A
Vitamin K	0.1µg		0%
Folate	15µg	14µg	0%
Tryptophan	0.263mg	0.224mg	0%
Threonine	1.029mg	0.838mg	0%
Isoleucine	1.082mg	0.854mg	0%
Leucine	1.908mg	1.386mg	0%
Lysine	2.156mg	1.433mg	0%
Methionine	0.695mg	0.441mg	0%
Phenylalanine	0.917mg	0.715mg	0%
Valine	1.21mg	0.86mg	0%
Histidine	0.691mg	0.378mg	0%
Omega-3 - EPA	0.283g	0.054g	N/A
Omega-3 - DHA	0.235g		N/A
Omega-3 - DPA	0.017g	0.046g	N/A