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Abalone, cooked
Abalone, cooked3
VS
Sardines, canned Leader
Sardines, canned5

Sardines, canned leads 5–3 · 8 categories decided · 1 tie

Both foods compared at 100 kcal.

The verdict

Sardines, canned comes out ahead, winning 5 of 8 nutrient match-ups.

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

Pick Sardines, canned for more protein, less saturated fat, less sodium, 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
    11.84 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
    5.5 g
  • Saturated fatless is better
    0.87 g
    0.73 gWIN
  • Sodiumless is better
    312.7 mg
    147.6 mgWIN
  • Potassiummore is better
    150.26 mg
    190.87 mgWIN
  • Calciummore is better
    19.58 mg
    183.65 mgWIN
  • Ironmore is better
    WIN2.01 mg
    1.4 mg
  • Magnesiummore is better
    WIN29.63 mg
    18.75 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.