Scallops vs. Flatfish — In-Depth Nutrition Comparison
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How are scallops and flatfish different?
- Scallops are 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 for scallops is 35% higher.
- Scallops contain 4 times more zinc than flatfish. While scallops contain 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.
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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.
| 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% |
| Contains more CalciumCalcium | +150% |
| Contains less SodiumSodium | -45.6% |
| Contains more SeleniumSelenium | +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.
| Contains more Vitamin B5Vitamin B5 | +61.2% |
| Contains more Vitamin B12Vitamin B12 | +64.1% |
| Contains more FolateFolate | +233.3% |
| Contains more CholineCholine | +38.5% |
| 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 | +∞% |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
| Contains more ProteinProtein | +34.8% |
| Contains more CarbsCarbs | +∞% |
| Contains more OtherOther | +131.3% |
| Contains more FatsFats | +182.1% |
| Contains more WaterWater | +15.5% |
Fat Type Comparison
Fat type breakdown side-by-side comparison
| Contains less Sat. FatSaturated fat | -59.8% |
| Contains more Mono. FatMonounsaturated fat | +701.2% |
| Contains more Poly. FatPolyunsaturated 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.
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| Lower in Cholesterol |
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| Lower in Saturated fat |
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| Lower in Glycemic Index |
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| Rich in minerals |
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| Lower in Sodium |
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| Rich in vitamins |
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| Lower in Sugar | Equal | ||
| Lower in price | Equal | ||
All nutrients comparison - raw data values
| Nutrient | |
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DV% diff. |
| Vitamin B12 | 2.15µg | 1.31µg | 35% |
| Selenium | 21.7µg | 32.6µg | 20% |
| Vitamin D | 0µg | 3.5µg | 18% |
| Phosphorus | 426mg | 309mg | 17% |
| Vitamin D | 2IU | 139IU | 17% |
| Sodium | 667mg | 363mg | 13% |
| Protein | 20.54g | 15.24g | 11% |
| Zinc | 1.55mg | 0.39mg | 11% |
| Choline | 110.7mg | 79.9mg | 6% |
| Cholesterol | 41mg | 56mg | 5% |
| Vitamin E | 0mg | 0.77mg | 5% |
| Magnesium | 37mg | 22mg | 4% |
| Iron | 0.58mg | 0.23mg | 4% |
| Folate | 20µg | 6µg | 4% |
| Potassium | 314mg | 197mg | 3% |
| Vitamin B5 | 0.366mg | 0.227mg | 3% |
| Calcium | 10mg | 25mg | 2% |
| Starch | 3.69g | 0g | 2% |
| Carbs | 5.41g | 0g | 2% |
| Polyunsaturated fat | 0.222g | 0.459g | 2% |
| Fats | 0.84g | 2.37g | 2% |
| Monounsaturated fat | 0.082g | 0.657g | 1% |
| Saturated fat | 0.218g | 0.542g | 1% |
| Calories | 111kcal | 86kcal | 1% |
| Vitamin B3 | 1.076mg | 1.278mg | 1% |
| Vitamin B1 | 0.012mg | 0.026mg | 1% |
| Manganese | 0.029mg | 0.017mg | 1% |
| Vitamin A | 2µg | 12µg | 1% |
| Copper | 0.033mg | 0.023mg | 1% |
| Net carbs | 5.41g | 0g | N/A |
| Vitamin B2 | 0.024mg | 0.025mg | 0% |
| Vitamin B6 | 0.112mg | 0.115mg | 0% |
| Vitamin K | 0µg | 0.1µg | 0% |
| Trans fat | 0.009g | 0.014g | N/A |
| Tryptophan | 0.173mg | 0.197mg | 0% |
| Threonine | 0.629mg | 0.719mg | 0% |
| Isoleucine | 0.692mg | 0.754mg | 0% |
| Leucine | 1.226mg | 1.335mg | 0% |
| Lysine | 1.258mg | 1.561mg | 0% |
| Methionine | 0.487mg | 0.56mg | 0% |
| Phenylalanine | 0.597mg | 0.624mg | 0% |
| Valine | 0.645mg | 0.8mg | 0% |
| Histidine | 0.314mg | 0.374mg | 0% |
| Omega-3 - EPA | 0.072g | 0.168g | N/A |
| Omega-3 - DHA | 0.104g | 0.132g | N/A |
| Omega-3 - DPA | 0.005g | 0.034g | N/A |
| Omega-6 - Eicosadienoic acid | 0.002g | 0.006g | N/A |
Which food is preferable for your diet?
is better in case of low diet
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| Low Calories diet |
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| Low Fats diet |
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| Low Carbs diet |
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| Low Glycemic Index diet |
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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
32%
28%
Minerals Daily Need Coverage Score
52%
43%
Comparison summary
Which food is lower in Cholesterol?
Scallops is lower in Cholesterol (difference - 15mg)
Which food is lower in Saturated fat?
Scallops is lower in Saturated fat (difference - 0.324g)
Which food is lower in glycemic index?
Scallops is lower in glycemic index (difference - 0)
Which food is richer in minerals?
Scallops is relatively richer in minerals
Which food contains less Sodium?
Flatfish contains less Sodium (difference - 304mg)
Which food is richer in vitamins?
Flatfish is relatively richer in vitamins
Which food contains less Sugar?
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The foods are relatively equal in Sugar (0 g)
Which food is cheaper?
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The foods are relatively equal in price ($)