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Abalone, cooked
Abalone, cooked4
VS
Flounder/sole, cooked
Flounder/sole, cooked4

Dead heat · 8 categories decided · 1 tie

Both foods compared at 100 kcal.

The verdict

It's a dead heat — each wins 4 of 8 match-ups.

Pick Abalone, cooked for less sodium, more iron, more magnesium and more vitamin C.

Pick Flounder/sole, cooked for more protein, less saturated fat, more potassium and more calcium.

Evenly matched on fiber.

Equal weight (per 100 g)Common servingEqual calories

Head-to-head

  • Energy
    100 kcal
    100 kcal
  • Proteinmore is better
    10.39 g
    17.72 gWIN
  • Carbohydrate
    5.85 g
    0 g
  • Fibermore is better
    0 g
    0 g
  • Total sugarsless is better
    —
    0 g
  • Total fat
    3.59 g
    2.76 g
  • Saturated fatless is better
    0.87 g
    0.63 gWIN
  • Sodiumless is better
    WIN312.7 mg
    422.09 mg
  • Potassiummore is better
    150.26 mg
    229.07 mgWIN
  • Calciummore is better
    19.58 mg
    29.07 mgWIN
  • Ironmore is better
    WIN2.01 mg
    0.27 mg
  • Magnesiummore is better
    WIN29.63 mg
    25.58 mg
  • Vitamin Cmore is better
    WIN0.95 mg
    0 mg
  • Vitamin Dmore is better
    —
    —

Winners are decided by deterministic per-metric rules on the stated basis; ties and missing data don’t score (missing ≠ zero). Educational information only — not medical advice.

Abalone, cooked vs Flounder/sole, cooked · Foodatron