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  6. Sablefish vs. Scallop

Sablefish vs. Scallop — In-Depth Nutrition Comparison

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How are Sablefish and Scallop different?

  • Sablefish is richer in Selenium, Vitamin B3, Vitamin B6, Iron, and Vitamin A RAE, while Scallop is higher in Phosphorus, Vitamin B12, and Zinc.
  • Sablefish covers your daily need of Selenium 46% more than Scallop.
  • Sablefish contains 51 times more Vitamin A RAE than Scallop. Sablefish contains 102µg of Vitamin A RAE, while Scallop contains 2µg.
  • Scallop is lower in Saturated Fat.

Fish, sablefish, cooked, dry heat and Mollusks, scallop, (bay and sea), cooked, steamed types were used in this article.

Infographic

Sablefish 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.
Sablefish
Sablefish
6
:
4
Scallop
Scallop
Contains more Calcium +350%
Contains more Iron +182.8%
Contains more Magnesium +91.9%
Contains more Potassium +46.2%
Contains less Sodium -89.2%
Contains more Selenium +115.7%
Contains more Phosphorus +98.1%
Contains more Zinc +278%
Contains more Copper +17.9%
Contains more Manganese +52.6%
Sablefish
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 14% 62% 51% 93% 41% 10% 12% 10% 3% 256%
Scallop
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 3% 22% 27% 183% 28% 87% 43% 11% 4% 119%
Contains more Calcium +350%
Contains more Iron +182.8%
Contains more Magnesium +91.9%
Contains more Potassium +46.2%
Contains less Sodium -89.2%
Contains more Selenium +115.7%
Contains more Phosphorus +98.1%
Contains more Zinc +278%
Contains more Copper +17.9%
Contains more Manganese +52.6%

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.
Sablefish
Sablefish
6
:
5
Scallop
Scallop
Contains more Vitamin A +6660%
Contains more Vitamin B1 +916.7%
Contains more Vitamin B2 +379.2%
Contains more Vitamin B3 +376.6%
Contains more Vitamin B5 +136.3%
Contains more Vitamin B6 +208.9%
Contains more Folate +17.6%
Contains more Vitamin B12 +49.3%
Sablefish
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 21% 0% 0% 0% 31% 27% 97% 52% 80% 13% 180% 0%
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 +6660%
Contains more Vitamin B1 +916.7%
Contains more Vitamin B2 +379.2%
Contains more Vitamin B3 +376.6%
Contains more Vitamin B5 +136.3%
Contains more Vitamin B6 +208.9%
Contains more Folate +17.6%
Contains more Vitamin B12 +49.3%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Sablefish
Sablefish
1
:
4
Scallop
Scallop
Contains more Fats +2235.7%
Contains more Protein +19.5%
Contains more Carbs +∞%
Contains more Water +11.8%
Contains more Other +770.6%
Sablefish
17% 20% 63%
Protein: 17.19 g
Fats: 19.62 g
Carbs: 0 g
Water: 62.85 g
Other: 0.34 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 +2235.7%
Contains more Protein +19.5%
Contains more Carbs +∞%
Contains more Water +11.8%
Contains more Other +770.6%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Sablefish
Sablefish
2
:
1
Scallop
Scallop
Contains more Monounsaturated Fat +12495.1%
Contains more Polyunsaturated fat +1079.3%
Contains less Saturated Fat -94.7%
Sablefish
24% 61% 15%
Saturated Fat: 4.099 g
Monounsaturated Fat: 10.328 g
Polyunsaturated fat: 2.618 g
Scallop
42% 16% 43%
Saturated Fat: 0.218 g
Monounsaturated Fat: 0.082 g
Polyunsaturated fat: 0.222 g
Contains more Monounsaturated Fat +12495.1%
Contains more Polyunsaturated fat +1079.3%
Contains less Saturated Fat -94.7%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Sablefish Scallop Opinion
Net carbs 0g 5.41g Scallop
Protein 17.19g 20.54g Scallop
Fats 19.62g 0.84g Sablefish
Carbs 0g 5.41g Scallop
Calories 250kcal 111kcal Sablefish
Starch 3.69g Scallop
Calcium 45mg 10mg Sablefish
Iron 1.64mg 0.58mg Sablefish
Magnesium 71mg 37mg Sablefish
Phosphorus 215mg 426mg Scallop
Potassium 459mg 314mg Sablefish
Sodium 72mg 667mg Sablefish
Zinc 0.41mg 1.55mg Scallop
Copper 0.028mg 0.033mg Scallop
Manganese 0.019mg 0.029mg Scallop
Selenium 46.8µg 21.7µg Sablefish
Vitamin A 338IU 5IU Sablefish
Vitamin A RAE 102µg 2µg Sablefish
Vitamin D 2IU Scallop
Vitamin B1 0.122mg 0.012mg Sablefish
Vitamin B2 0.115mg 0.024mg Sablefish
Vitamin B3 5.128mg 1.076mg Sablefish
Vitamin B5 0.865mg 0.366mg Sablefish
Vitamin B6 0.346mg 0.112mg Sablefish
Folate 17µg 20µg Scallop
Vitamin B12 1.44µg 2.15µg Scallop
Tryptophan 0.193mg 0.173mg Sablefish
Threonine 0.754mg 0.629mg Sablefish
Isoleucine 0.792mg 0.692mg Sablefish
Leucine 1.397mg 1.226mg Sablefish
Lysine 1.579mg 1.258mg Sablefish
Methionine 0.509mg 0.487mg Sablefish
Phenylalanine 0.671mg 0.597mg Sablefish
Valine 0.886mg 0.645mg Sablefish
Histidine 0.506mg 0.314mg Sablefish
Cholesterol 63mg 41mg Scallop
Trans Fat 0.009g Sablefish
Saturated Fat 4.099g 0.218g Scallop
Omega-3 - DHA 0.92g 0.104g Sablefish
Omega-3 - EPA 0.867g 0.072g Sablefish
Omega-3 - DPA 0.216g 0.005g Sablefish
Monounsaturated Fat 10.328g 0.082g Sablefish
Polyunsaturated fat 2.618g 0.222g Sablefish
Omega-6 - Eicosadienoic acid 0.002g Scallop

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Sablefish 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
41%
Sablefish
30%
Scallop
Minerals Daily Need Coverage Score
55%
Sablefish
52%
Scallop

Comparison summary

Which food is lower in Cholesterol?
Scallop
Scallop is lower in Cholesterol (difference - 22mg)
Which food is lower in Saturated Fat?
Scallop
Scallop is lower in Saturated Fat (difference - 3.881g)
Which food is lower in glycemic index?
Scallop
Scallop is lower in glycemic index (difference - 0)
Which food is lower in Sugar?
Sablefish
Sablefish is lower in Sugar (difference - 0g)
Which food contains less Sodium?
Sablefish
Sablefish contains less Sodium (difference - 595mg)
Which food is cheaper?
?
The foods are relatively equal in price ($)
Which food is richer in minerals?
?
It cannot be stated which food is richer in vitamins. See the charts below for detailed information. See the charts below for detailed information. See the charts below for detailed information.
Which food is richer in vitamins?
?
It cannot be stated which food is richer in vitamins. See the charts below for detailed information. See the charts below for detailed information. See the charts below for detailed information.

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. Sablefish - https://fdc.nal.usda.gov/fdc-app.html#/food-details/174240/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.