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Flatfish vs. Scallops — In-Depth Nutrition Comparison

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How are flatfish and scallops different?

  • Flatfish is higher in vitamin D, selenium, and vitamin E; however, scallops are richer in vitamin B12, phosphorus, zinc, and choline.
  • Daily need coverage for vitamin B12 for scallops is 35% higher.
  • Flatfish has less sodium.

Fish, flatfish (flounder and sole species), cooked, dry heat and Mollusks, scallop, (bay and sea), cooked, steamed are the varieties used in this article.

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Flatfish vs Scallops infographic
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Mineral Comparison

Mineral comparison score is based on the number of minerals by which one or the other food is richer. The "coverage" charts below show how much of the daily needs can be covered by 300 grams of the food.
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 16% 7.5% 17% 8.6% 7.7% 11% 132% 47% 2.2% 178%
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 26% 3% 28% 22% 11% 42% 183% 87% 3.8% 118%
Contains more CalciumCalcium +150%
Contains less SodiumSodium -45.6%
Contains more SeleniumSelenium +50.2%
Contains more MagnesiumMagnesium +68.2%
Contains more PotassiumPotassium +59.4%
Contains more IronIron +152.2%
Contains more CopperCopper +43.5%
Contains more ZincZinc +297.4%
Contains more PhosphorusPhosphorus +37.9%
Contains more ManganeseManganese +70.6%

Vitamin Comparison

Vitamin comparison score is based on the number of vitamins by which one or the other food is richer. The "coverage" charts below show how much of the daily needs can be covered by 300 grams of the food.
Vitamin C Vit. C Vitamin A Vit. A Vitamin E Vit. E Vitamin D Vit. D Vitamin B1 Vit. B1 Vitamin B2 Vit. B2 Vitamin B3 Vit. B3 Vitamin B5 Vit. B5 Vitamin B6 Vit. B6 Vitamin B12 Vit. B12 Vitamin K Vit. K Folate Folate Choline Choline 0% 4% 15% 53% 6.5% 5.8% 24% 14% 27% 164% 0.25% 4.5% 44%
Vitamin C Vit. C Vitamin A Vit. A Vitamin E Vit. E Vitamin D Vit. D Vitamin B1 Vit. B1 Vitamin B2 Vit. B2 Vitamin B3 Vit. B3 Vitamin B5 Vit. B5 Vitamin B6 Vit. B6 Vitamin B12 Vit. B12 Vitamin K Vit. K Folate Folate Choline Choline 0% 0.67% 0% 0% 3% 5.5% 20% 22% 26% 269% 0% 15% 60%
Contains more Vitamin AVitamin A +500%
Contains more Vitamin EVitamin E +∞%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin B1Vitamin B1 +116.7%
Contains more Vitamin B3Vitamin B3 +18.8%
Contains more Vitamin KVitamin K +∞%
Contains more Vitamin B5Vitamin B5 +61.2%
Contains more Vitamin B12Vitamin B12 +64.1%
Contains more FolateFolate +233.3%
Contains more CholineCholine +38.5%
~equal in Vitamin C ~0mg
~equal in Vitamin B2 ~0.024mg
~equal in Vitamin B6 ~0.112mg

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
15% 2% 81%
Protein: 15.24 g
Fats: 2.37 g
Carbs: 0 g
Water: 81.11 g
Other: 1.28 g
21% 5% 70% 3%
Protein: 20.54 g
Fats: 0.84 g
Carbs: 5.41 g
Water: 70.25 g
Other: 2.96 g
Contains more FatsFats +182.1%
Contains more WaterWater +15.5%
Contains more ProteinProtein +34.8%
Contains more CarbsCarbs +∞%
Contains more OtherOther +131.3%

Fat Type Comparison

Fat type breakdown side-by-side comparison
33% 40% 28%
Saturated fat: Sat. Fat 0.542 g
Monounsaturated fat: Mono. Fat 0.657 g
Polyunsaturated fat: Poly. Fat 0.459 g
42% 16% 43%
Saturated fat: Sat. Fat 0.218 g
Monounsaturated fat: Mono. Fat 0.082 g
Polyunsaturated fat: Poly. Fat 0.222 g
Contains more Mono. FatMonounsaturated fat +701.2%
Contains more Poly. FatPolyunsaturated fat +106.8%
Contains less Sat. FatSaturated fat -59.8%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Flatfish Scallops
Lower in Cholesterol ok
Lower in Saturated fat ok
Lower in Glycemic Index ok
Rich in minerals ok
Lower in Sodium ok
Rich in vitamins ok
Lower in Sugar Equal
Lower in price Equal

All nutrients comparison - raw data values

Nutrient Flatfish Scallops DV% diff.
Vitamin B12 1.31µg 2.15µg 35%
Selenium 32.6µg 21.7µg 20%
Vitamin D 3.5µg 0µg 18%
Phosphorus 309mg 426mg 17%
Vitamin D 139IU 2IU 17%
Sodium 363mg 667mg 13%
Protein 15.24g 20.54g 11%
Zinc 0.39mg 1.55mg 11%
Choline 79.9mg 110.7mg 6%
Cholesterol 56mg 41mg 5%
Vitamin E 0.77mg 0mg 5%
Magnesium 22mg 37mg 4%
Iron 0.23mg 0.58mg 4%
Folate 6µg 20µg 4%
Potassium 197mg 314mg 3%
Vitamin B5 0.227mg 0.366mg 3%
Calcium 25mg 10mg 2%
Starch 0g 3.69g 2%
Carbs 0g 5.41g 2%
Polyunsaturated fat 0.459g 0.222g 2%
Fats 2.37g 0.84g 2%
Monounsaturated fat 0.657g 0.082g 1%
Saturated fat 0.542g 0.218g 1%
Calories 86kcal 111kcal 1%
Vitamin B3 1.278mg 1.076mg 1%
Vitamin B1 0.026mg 0.012mg 1%
Manganese 0.017mg 0.029mg 1%
Vitamin A 12µg 2µg 1%
Copper 0.023mg 0.033mg 1%
Net carbs 0g 5.41g N/A
Vitamin B2 0.025mg 0.024mg 0%
Vitamin B6 0.115mg 0.112mg 0%
Vitamin K 0.1µg 0µg 0%
Trans fat 0.014g 0.009g N/A
Tryptophan 0.197mg 0.173mg 0%
Threonine 0.719mg 0.629mg 0%
Isoleucine 0.754mg 0.692mg 0%
Leucine 1.335mg 1.226mg 0%
Lysine 1.561mg 1.258mg 0%
Methionine 0.56mg 0.487mg 0%
Phenylalanine 0.624mg 0.597mg 0%
Valine 0.8mg 0.645mg 0%
Histidine 0.374mg 0.314mg 0%
Omega-3 - EPA 0.168g 0.072g N/A
Omega-3 - DHA 0.132g 0.104g N/A
Omega-3 - DPA 0.034g 0.005g N/A
Omega-6 - Eicosadienoic acid 0.006g 0.002g N/A

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Flatfish Scallops
Low Calories diet ok
Low Fats diet ok
Low Carbs diet ok
Low Glycemic Index diet ok

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Vitamins & Minerals Daily Need Coverage Score

The summary scores indicate the extent to which this food can fulfill your daily vitamin and mineral requirements if you consume 3 servings, consisting of 100 grams of each (an approximation of 3 serving sizes).
Vitamins Daily Need Coverage Score
28%
Flatfish
32%
Scallops
Minerals Daily Need Coverage Score
43%
Flatfish
52%
Scallops

Comparison summary

Which food is lower in Cholesterol?
Scallops
Scallops is lower in Cholesterol (difference - 15mg)
Which food is lower in Saturated fat?
Scallops
Scallops is lower in Saturated fat (difference - 0.324g)
Which food is lower in glycemic index?
Scallops
Scallops is lower in glycemic index (difference - 0)
Which food is richer in minerals?
Scallops
Scallops is relatively richer in minerals
Which food contains less Sodium?
Flatfish
Flatfish contains less Sodium (difference - 304mg)
Which food is richer in vitamins?
Flatfish
Flatfish is relatively richer in vitamins
Which food contains less Sugar?
?
The foods are relatively equal in Sugar (0 g)
Which food is cheaper?
?
The foods are relatively equal in price ($)

References

All the values for which the sources are not specified explicitly are taken from FDA’s Food Central. The exact link to the food presented on this page can be found below.

  1. Flatfish - https://fdc.nal.usda.gov/fdc-app.html#/food-details/174197/nutrients
  2. Scallops - https://fdc.nal.usda.gov/fdc-app.html#/food-details/167742/nutrients

All the Daily Values are presented for males aged 31-50, for 2000-calorie diets.

Data provided by FoodStruct.com should be considered and used as information only. Please consult your physician before beginning any diet.