Herring vs Abalone
Every measured nutrient, side by side. Per 100 calories first, since food densities differ.
Key takeaways
- Abalone has more protein per 100 calories: 16.3 g against 9.75 g.
- Abalone is lighter per 100 g: 105 kcal against 177 kcal.
- Herring leads in 13 micronutrients, including Vitamin A, Riboflavin (B2), Vitamin B6.
- Abalone leads in 32 micronutrients, including Thiamin (B1), Pantothenic Acid (B5), Choline.
Per 100 calories
| Nutrient | Herring | Abalone |
|---|---|---|
| Calories | 100 kcal | 100 kcal |
| Protein | 9.75 g | 16.3 g |
| Carbs | 0 g | 5.72 g |
| Fat | 6.5 g | 0.724 g |
| Vitamins | ||
| Vitamin A | 17 µg | 1.9 µg |
| Thiamin (B1) | 0.043 mg | 0.181 mg |
| Riboflavin (B2) | 0.123 mg | 0.095 mg |
| Niacin (B3) | 1.54 mg | 1.43 mg |
| Pantothenic Acid (B5) | 0.466 mg | 2.86 mg |
| Vitamin B6 | 0.213 mg | 0.143 mg |
| Folate | 4.25 µg | 4.76 µg |
| Vitamin B12 | 6.71 µg | 0.695 µg |
| Choline | 36.8 mg | 61.9 mg |
| Vitamin C | 0.198 mg | 1.9 mg |
| Vitamin D | 2.38 µg | 0 µg |
| Vitamin E | 0.606 mg | 3.81 mg |
| Vitamin K | 0.057 µg | 21.9 µg |
| Minerals | ||
| Calcium | 39.7 mg | 29.5 mg |
| Iron | 0.629 mg | 3.04 mg |
| Magnesium | 18.1 mg | 45.7 mg |
| Phosphorus | 131 mg | 181 mg |
| Potassium | 212 mg | 238 mg |
| Sodium | 46.5 mg | 287 mg |
| Zinc | 0.431 mg | 0.781 mg |
| Copper | 0.048 mg | 0.187 mg |
| Manganese | 0.023 mg | 0.038 mg |
| Selenium | 20.7 µg | 42.7 µg |
| Iodine | 17 µg | 1.9 µg |
| Fats | ||
| Polyunsaturated Fat | 1.29 g | 0.099 g |
| Monounsaturated Fat | 3.01 g | 0.102 g |
| Saturated Fat | 1.5 g | 0.142 g |
| Cholesterol | 38.8 mg | 81 mg |
| Omega-3 (EPA) | 0.475 g | 0.047 g |
| Omega-3 (DHA) | 0.44 g | 0 g |
| Omega-6 (Linoleic Acid) | 0.091 g | 0.007 g |
| Amino Acids | ||
| Histidine | 0.287 g | 0.312 g |
| Isoleucine | 0.449 g | 0.709 g |
| Leucine | 0.79 g | 1.14 g |
| Lysine | 0.895 g | 1.22 g |
| Methionine | 0.288 g | 0.368 g |
| Cystine | 0.105 g | 0.213 g |
| Phenylalanine | 0.38 g | 0.584 g |
| Tyrosine | 0.329 g | 0.521 g |
| Threonine | 0.427 g | 0.701 g |
| Tryptophan | 0.109 g | 0.183 g |
| Valine | 0.501 g | 0.711 g |
| Arginine | 0.584 g | 1.19 g |
| Alanine | 0.59 g | 0.981 g |
| Serine | 0.997 g | 1.57 g |
| Proline | 1.45 g | 2.22 g |
| Glycine | 0.467 g | 1.02 g |
| Aspartic Acid | 0.344 g | 0.665 g |
| Glutamic Acid | 0.397 g | 0.73 g |
Per 100 grams
| Nutrient | Herring | Abalone |
|---|---|---|
| Calories | 177 kcal | 105 kcal |
| Protein | 17.2 g | 17.1 g |
| Carbs | 0 g | 6.01 g |
| Fat | 11.5 g | 0.76 g |
| Vitamins | ||
| Vitamin A | 30 µg | 2 µg |
| Thiamin (B1) | 0.076 mg | 0.19 mg |
| Riboflavin (B2) | 0.217 mg | 0.1 mg |
| Niacin (B3) | 2.71 mg | 1.5 mg |
| Pantothenic Acid (B5) | 0.823 mg | 3 mg |
| Vitamin B6 | 0.376 mg | 0.15 mg |
| Folate | 7.5 µg | 5 µg |
| Vitamin B12 | 11.9 µg | 0.73 µg |
| Choline | 65 mg | 65 mg |
| Vitamin C | 0.35 mg | 2 mg |
| Vitamin D | 4.2 µg | 0 µg |
| Vitamin E | 1.07 mg | 4 mg |
| Vitamin K | 0.1 µg | 23 µg |
| Minerals | ||
| Calcium | 70 mg | 31 mg |
| Iron | 1.11 mg | 3.19 mg |
| Magnesium | 32 mg | 48 mg |
| Phosphorus | 232 mg | 190 mg |
| Potassium | 375 mg | 250 mg |
| Sodium | 82 mg | 301 mg |
| Zinc | 0.76 mg | 0.82 mg |
| Copper | 0.085 mg | 0.196 mg |
| Manganese | 0.04 mg | 0.04 mg |
| Selenium | 36.5 µg | 44.8 µg |
| Iodine | 30 µg | 2 µg |
| Fats | ||
| Polyunsaturated Fat | 2.28 g | 0.104 g |
| Monounsaturated Fat | 5.31 g | 0.107 g |
| Saturated Fat | 2.65 g | 0.149 g |
| Cholesterol | 68.5 mg | 85 mg |
| Omega-3 (EPA) | 0.839 g | 0.049 g |
| Omega-3 (DHA) | 0.776 g | 0 g |
| Omega-6 (Linoleic Acid) | 0.161 g | 0.007 g |
| Amino Acids | ||
| Histidine | 0.506 g | 0.328 g |
| Isoleucine | 0.792 g | 0.744 g |
| Leucine | 1.4 g | 1.2 g |
| Lysine | 1.58 g | 1.28 g |
| Methionine | 0.508 g | 0.386 g |
| Cystine | 0.185 g | 0.224 g |
| Phenylalanine | 0.671 g | 0.613 g |
| Tyrosine | 0.58 g | 0.547 g |
| Threonine | 0.753 g | 0.736 g |
| Tryptophan | 0.193 g | 0.192 g |
| Valine | 0.885 g | 0.747 g |
| Arginine | 1.03 g | 1.25 g |
| Alanine | 1.04 g | 1.03 g |
| Serine | 1.76 g | 1.65 g |
| Proline | 2.57 g | 2.33 g |
| Glycine | 0.825 g | 1.07 g |
| Aspartic Acid | 0.607 g | 0.698 g |
| Glutamic Acid | 0.701 g | 0.766 g |
Full profiles
Values come from the same measured catalog the Ration tracker uses. See the complete pages for Herring and Abalone, including preparation variants and research-cited compound levels, or compare any two foods.