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Abalone, raw
Abalone, raw3
VS
Sablefish, cooked Leader
Sablefish, cooked5

Sablefish, cooked leads 5–3 · 8 categories decided · 1 tie

Each value is per 100 g edible portion.

The verdict

Sablefish, cooked comes out ahead, winning 5 of 8 nutrient match-ups.

Pick Abalone, raw for less saturated fat, more iron and more vitamin C.

Pick Sablefish, cooked for more protein, less sodium, more potassium, more calcium and more magnesium.

Evenly matched on fiber.

Equal weight (per 100 g)Common servingEqual calories

Head-to-head

  • Energy
    105 kcal
    250 kcal
  • Proteinmore is better
    17.1 g
    17.19 gWIN
  • Carbohydrate
    6.01 g
    0 g
  • Fibermore is better
    0 g
    0 g
  • Total sugarsless is better
    0 g
    —
  • Total fat
    0.76 g
    19.62 g
  • Saturated fatless is better
    WIN0.15 g
    4.1 g
  • Sodiumless is better
    301 mg
    72 mgWIN
  • Potassiummore is better
    250 mg
    459 mgWIN
  • Calciummore is better
    31 mg
    45 mgWIN
  • Ironmore is better
    WIN3.19 mg
    1.64 mg
  • Magnesiummore is better
    48 mg
    71 mgWIN
  • Vitamin Cmore is better
    WIN2 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.