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  6. Scallop vs. Flatfish

Scallop vs. Flatfish — In-Depth Nutrition Comparison

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How are Scallop and Flatfish different?

  • Scallop is higher in Vitamin B12, Phosphorus, Zinc, and Choline, however, Flatfish is richer in Vitamin D, Selenium, and Vitamin E .
  • Daily need coverage for Vitamin B12 from Scallop is 35% higher.
  • Scallop contains 4 times more Zinc than Flatfish. While Scallop contains 1.55mg of Zinc, Flatfish contains only 0.39mg.
  • Flatfish has less Sodium.

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

Infographic

Scallop vs Flatfish 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.
Scallop
Scallop
7
:
3
Flatfish
Flatfish
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%
Contains more Calcium +150%
Contains less Sodium -45.6%
Contains more Selenium +50.2%
Scallop
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 3% 22% 27% 183% 28% 87% 43% 11% 4% 119%
Flatfish
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 8% 9% 16% 133% 18% 48% 11% 8% 3% 178%
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%
Contains more Calcium +150%
Contains less Sodium -45.6%
Contains more Selenium +50.2%

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.
Scallop
Scallop
3
:
8
Flatfish
Flatfish
Contains more Vitamin B5 +61.2%
Contains more Folate +233.3%
Contains more Vitamin B12 +64.1%
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 +∞%
Equal in Vitamin B2 - 0.025
Equal in Vitamin B6 - 0.115
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%
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%
Contains more Vitamin B5 +61.2%
Contains more Folate +233.3%
Contains more Vitamin B12 +64.1%
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 +∞%
Equal in Vitamin B2 - 0.025
Equal in Vitamin B6 - 0.115

Macronutrient Comparison

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

Fat Type Comparison

Fat type breakdown side-by-side comparison
Scallop
Scallop
1
:
2
Flatfish
Flatfish
Contains less Saturated Fat -59.8%
Contains more Monounsaturated Fat +701.2%
Contains more Polyunsaturated fat +106.8%
Scallop
42% 16% 43%
Saturated Fat: 0.218 g
Monounsaturated Fat: 0.082 g
Polyunsaturated fat: 0.222 g
Flatfish
33% 40% 28%
Saturated Fat: 0.542 g
Monounsaturated Fat: 0.657 g
Polyunsaturated fat: 0.459 g
Contains less Saturated Fat -59.8%
Contains more Monounsaturated Fat +701.2%
Contains more Polyunsaturated fat +106.8%

Comparison summary table

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

Which food is preferable for your diet?

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

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