Rockfish vs. Scallops — In-Depth Nutrition Comparison

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Differences between rockfish and scallops

Rockfish is higher in selenium, vitamin D, vitamin B2, vitamin B3, and vitamin B6; however, scallops are richer in phosphorus, vitamin B12, and zinc.
Rockfish's daily need coverage for selenium is 99% higher.
Rockfish has 92 times more vitamin D than scallops. While rockfish has 183IU of vitamin D, scallops have only 2IU.
Scallops have less cholesterol.

The food types used in this comparison are Fish, rockfish, Pacific, mixed species, cooked, dry heat and Mollusks, scallop, (bay and sea), cooked, steamed.

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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.

Rockfish

Scallops

Contains more CalciumCalcium	+70%
Contains more PotassiumPotassium	+48.7%
Contains more CopperCopper	+24.2%
Contains less SodiumSodium	-86.7%
Contains more SeleniumSelenium	+251.2%

Contains more MagnesiumMagnesium	+12.1%
Contains more IronIron	+61.1%
Contains more ZincZinc	+260.5%
Contains more PhosphorusPhosphorus	+71.8%
Contains more ManganeseManganese	+123.1%

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.

Rockfish

Scallops

Contains more Vitamin AVitamin A	+150%
Contains more Vitamin EVitamin E	+∞%
Contains more Vitamin DVitamin D	+∞%
Contains more Vitamin B1Vitamin B1	+125%
Contains more Vitamin B2Vitamin B2	+841.7%
Contains more Vitamin B3Vitamin B3	+169.2%
Contains more Vitamin B6Vitamin B6	+115.2%

Contains more Vitamin B12Vitamin B12	+35.2%
Contains more FolateFolate	+100%
Contains more CholineCholine	+40.7%

~equal in Vitamin C ~0mg

~equal in Vitamin B5 ~0.366mg

~equal in Vitamin K ~0µg

All nutrients comparison - raw data values

Nutrient			DV% diff.
Selenium	76.2µg	21.7µg	99%
Phosphorus	248mg	426mg	25%
Sodium	89mg	667mg	25%
Vitamin B12	1.59µg	2.15µg	23%
Vitamin D	4.6µg	0µg	23%
Vitamin D	183IU	2IU	23%
Vitamin B2	0.226mg	0.024mg	16%
Vitamin B3	2.897mg	1.076mg	11%
Vitamin B6	0.241mg	0.112mg	10%
Zinc	0.43mg	1.55mg	10%
Cholesterol	61mg	41mg	7%
Choline	78.7mg	110.7mg	6%
Potassium	467mg	314mg	5%
Iron	0.36mg	0.58mg	3%
Folate	10µg	20µg	3%
Vitamin E	0.44mg	0mg	3%
Protein	22.23g	20.54g	3%
Polyunsaturated fat	0.485g	0.222g	2%
Starch	0g	3.69g	2%
Carbs	0g	5.41g	2%
Fats	1.62g	0.84g	1%
Vitamin B5	0.404mg	0.366mg	1%
Calcium	17mg	10mg	1%
Vitamin B1	0.027mg	0.012mg	1%
Manganese	0.013mg	0.029mg	1%
Monounsaturated fat	0.466g	0.082g	1%
Magnesium	33mg	37mg	1%
Copper	0.041mg	0.033mg	1%
Saturated fat	0.42g	0.218g	1%
Calories	109kcal	111kcal	0%
Net carbs	0g	5.41g	N/A
Vitamin A	5µg	2µg	0%
Trans fat	0.025g	0.009g	N/A
Tryptophan	0.296mg	0.173mg	0%
Threonine	1.014mg	0.629mg	0%
Isoleucine	1.06mg	0.692mg	0%
Leucine	1.835mg	1.226mg	0%
Lysine	2.188mg	1.258mg	0%
Methionine	0.707mg	0.487mg	0%
Phenylalanine	0.935mg	0.597mg	0%
Valine	1.106mg	0.645mg	0%
Histidine	0.502mg	0.314mg	0%
Omega-3 - EPA	0.107g	0.072g	N/A
Omega-3 - DHA	0.238g	0.104g	N/A
Omega-3 - DPA	0.027g	0.005g	N/A
Omega-6 - Eicosadienoic acid	0.005g	0.002g	N/A