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  6. Flatfish vs. Scallop

Flatfish vs. Scallop — In-Depth Nutrition Comparison

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How are Flatfish and Scallop different?

  • Flatfish is higher in Vitamin D, Selenium, and Vitamin E , however, Scallop is richer in Vitamin B12, Phosphorus, Zinc, and Choline.
  • Daily need coverage for Vitamin B12 from Scallop 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.

Infographic

Flatfish vs Scallop infographic
Infographic link

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.
Flatfish
Flatfish
3
:
7
Scallop
Scallop
Contains more Calcium +150%
Contains less Sodium -45.6%
Contains more Selenium +50.2%
Contains more Iron +152.2%
Contains more Magnesium +68.2%
Contains more Phosphorus +37.9%
Contains more Potassium +59.4%
Contains more Zinc +297.4%
Contains more Copper +43.5%
Contains more Manganese +70.6%
Flatfish
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 8% 9% 16% 133% 18% 48% 11% 8% 3% 178%
Scallop
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 3% 22% 27% 183% 28% 87% 43% 11% 4% 119%
Contains more Calcium +150%
Contains less Sodium -45.6%
Contains more Selenium +50.2%
Contains more Iron +152.2%
Contains more Magnesium +68.2%
Contains more Phosphorus +37.9%
Contains more Potassium +59.4%
Contains more Zinc +297.4%
Contains more Copper +43.5%
Contains more Manganese +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.
Flatfish
Flatfish
8
:
3
Scallop
Scallop
Contains more Vitamin A +640%
Contains more Vitamin E +∞%
Contains more Vitamin D +∞%
Contains more Vitamin B1 +116.7%
Contains more Vitamin B3 +18.8%
Contains more Vitamin K +∞%
Contains more Vitamin B5 +61.2%
Contains more Folate +233.3%
Contains more Vitamin B12 +64.1%
Equal in Vitamin B2 - 0.024
Equal in Vitamin B6 - 0.112
Flatfish
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 3% 16% 105% 0% 7% 6% 24% 14% 27% 5% 164% 1%
Scallop
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 1% 0% 0% 0% 3% 6% 21% 22% 26% 15% 269% 0%
Contains more Vitamin A +640%
Contains more Vitamin E +∞%
Contains more Vitamin D +∞%
Contains more Vitamin B1 +116.7%
Contains more Vitamin B3 +18.8%
Contains more Vitamin K +∞%
Contains more Vitamin B5 +61.2%
Contains more Folate +233.3%
Contains more Vitamin B12 +64.1%
Equal in Vitamin B2 - 0.024
Equal in Vitamin B6 - 0.112

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Flatfish
Flatfish
2
:
3
Scallop
Scallop
Contains more Fats +182.1%
Contains more Water +15.5%
Contains more Protein +34.8%
Contains more Carbs +∞%
Contains more Other +131.3%
Flatfish
15% 2% 81%
Protein: 15.24 g
Fats: 2.37 g
Carbs: 0 g
Water: 81.11 g
Other: 1.28 g
Scallop
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 Fats +182.1%
Contains more Water +15.5%
Contains more Protein +34.8%
Contains more Carbs +∞%
Contains more Other +131.3%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Flatfish
Flatfish
2
:
1
Scallop
Scallop
Contains more Monounsaturated Fat +701.2%
Contains more Polyunsaturated fat +106.8%
Contains less Saturated Fat -59.8%
Flatfish
33% 40% 28%
Saturated Fat: 0.542 g
Monounsaturated Fat: 0.657 g
Polyunsaturated fat: 0.459 g
Scallop
42% 16% 43%
Saturated Fat: 0.218 g
Monounsaturated Fat: 0.082 g
Polyunsaturated fat: 0.222 g
Contains more Monounsaturated Fat +701.2%
Contains more Polyunsaturated fat +106.8%
Contains less Saturated 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 Scallop
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 Scallop Opinion
Net carbs 0g 5.41g Scallop
Protein 15.24g 20.54g Scallop
Fats 2.37g 0.84g Flatfish
Carbs 0g 5.41g Scallop
Calories 86kcal 111kcal Scallop
Starch 0g 3.69g Scallop
Calcium 25mg 10mg Flatfish
Iron 0.23mg 0.58mg Scallop
Magnesium 22mg 37mg Scallop
Phosphorus 309mg 426mg Scallop
Potassium 197mg 314mg Scallop
Sodium 363mg 667mg Flatfish
Zinc 0.39mg 1.55mg Scallop
Copper 0.023mg 0.033mg Scallop
Manganese 0.017mg 0.029mg Scallop
Selenium 32.6µg 21.7µg Flatfish
Vitamin A 37IU 5IU Flatfish
Vitamin A RAE 12µg 2µg Flatfish
Vitamin E 0.77mg 0mg Flatfish
Vitamin D 139IU 2IU Flatfish
Vitamin D 3.5µg 0µg Flatfish
Vitamin B1 0.026mg 0.012mg Flatfish
Vitamin B2 0.025mg 0.024mg Flatfish
Vitamin B3 1.278mg 1.076mg Flatfish
Vitamin B5 0.227mg 0.366mg Scallop
Vitamin B6 0.115mg 0.112mg Flatfish
Folate 6µg 20µg Scallop
Vitamin B12 1.31µg 2.15µg Scallop
Vitamin K 0.1µg 0µg Flatfish
Tryptophan 0.197mg 0.173mg Flatfish
Threonine 0.719mg 0.629mg Flatfish
Isoleucine 0.754mg 0.692mg Flatfish
Leucine 1.335mg 1.226mg Flatfish
Lysine 1.561mg 1.258mg Flatfish
Methionine 0.56mg 0.487mg Flatfish
Phenylalanine 0.624mg 0.597mg Flatfish
Valine 0.8mg 0.645mg Flatfish
Histidine 0.374mg 0.314mg Flatfish
Cholesterol 56mg 41mg Scallop
Trans Fat 0.014g 0.009g Scallop
Saturated Fat 0.542g 0.218g Scallop
Omega-3 - DHA 0.132g 0.104g Flatfish
Omega-3 - EPA 0.168g 0.072g Flatfish
Omega-3 - DPA 0.034g 0.005g Flatfish
Monounsaturated Fat 0.657g 0.082g Flatfish
Polyunsaturated fat 0.459g 0.222g Flatfish
Omega-6 - Eicosadienoic acid 0.006g 0.002g Flatfish

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Flatfish Scallop
Low Fats diet ok
Low Carbs diet ok
Low Calories 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
31%
Flatfish
30%
Scallop
Minerals Daily Need Coverage Score
43%
Flatfish
52%
Scallop

Comparison summary

Which food is lower in Cholesterol?
Scallop
Scallop is lower in Cholesterol (difference - 15mg)
Which food is lower in Saturated Fat?
Scallop
Scallop is lower in Saturated Fat (difference - 0.324g)
Which food is lower in glycemic index?
Scallop
Scallop is lower in glycemic index (difference - 0)
Which food is richer in minerals?
Scallop
Scallop 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. Scallop - 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.