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Abalone, raw Leader
Abalone, raw7
VS
Flounder/sole, cooked
Flounder/sole, cooked1

Abalone, raw leads 7–1 · 8 categories decided · 2 ties

Both foods compared at 100 kcal.

The verdict

Abalone, raw comes out ahead, winning 7 of 8 nutrient match-ups.

Pick Abalone, raw for less saturated fat, less sodium, more potassium, more calcium, more iron, more magnesium and more vitamin C.

Pick Flounder/sole, cooked for more protein.

Evenly matched on fiber and sugar.

Equal weight (per 100 g)Common servingEqual calories

Head-to-head

  • Energy
    100 kcal
    100 kcal
  • Proteinmore is better
    16.29 g
    17.72 gWIN
  • Carbohydrate
    5.72 g
    0 g
  • Fibermore is better
    0 g
    0 g
  • Total sugarsless is better
    0 g
    0 g
  • Total fat
    0.72 g
    2.76 g
  • Saturated fatless is better
    WIN0.14 g
    0.63 g
  • Sodiumless is better
    WIN286.67 mg
    422.09 mg
  • Potassiummore is better
    WIN238.1 mg
    229.07 mg
  • Calciummore is better
    WIN29.52 mg
    29.07 mg
  • Ironmore is better
    WIN3.04 mg
    0.27 mg
  • Magnesiummore is better
    WIN45.71 mg
    25.58 mg
  • Vitamin Cmore is better
    WIN1.9 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, raw vs Flounder/sole, cooked · Foodatron