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  6. Scallop vs. Rockfish

Scallop vs. Rockfish — In-Depth Nutrition Comparison

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Differences between Scallop and Rockfish

  • Scallop is higher in Phosphorus, Vitamin B12, and Zinc, however, Rockfish is richer in Selenium, Vitamin D, Vitamin B2, Vitamin B3, and Vitamin B6.
  • Rockfish's daily need coverage for Selenium is 99% higher.
  • Scallop has 7 times more Sodium than Rockfish. While Scallop has 667mg of Sodium, Rockfish has only 89mg.

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

Infographic

Scallop vs Rockfish 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
5
:
5
Rockfish
Rockfish
Contains more Iron +61.1%
Contains more Magnesium +12.1%
Contains more Phosphorus +71.8%
Contains more Zinc +260.5%
Contains more Manganese +123.1%
Contains more Calcium +70%
Contains more Potassium +48.7%
Contains less Sodium -86.7%
Contains more Copper +24.2%
Contains more Selenium +251.2%
Scallop
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 3% 22% 27% 183% 28% 87% 43% 11% 4% 119%
Rockfish
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 6% 14% 24% 107% 42% 12% 12% 14% 2% 416%
Contains more Iron +61.1%
Contains more Magnesium +12.1%
Contains more Phosphorus +71.8%
Contains more Zinc +260.5%
Contains more Manganese +123.1%
Contains more Calcium +70%
Contains more Potassium +48.7%
Contains less Sodium -86.7%
Contains more Copper +24.2%
Contains more Selenium +251.2%

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
2
:
8
Rockfish
Rockfish
Contains more Folate +100%
Contains more Vitamin B12 +35.2%
Contains more Vitamin A +220%
Contains more Vitamin E +∞%
Contains more Vitamin D +∞%
Contains more Vitamin B1 +125%
Contains more Vitamin B2 +841.7%
Contains more Vitamin B3 +169.2%
Contains more Vitamin B5 +10.4%
Contains more Vitamin B6 +115.2%
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%
Rockfish
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 1% 9% 138% 0% 7% 53% 55% 25% 56% 8% 199% 0%
Contains more Folate +100%
Contains more Vitamin B12 +35.2%
Contains more Vitamin A +220%
Contains more Vitamin E +∞%
Contains more Vitamin D +∞%
Contains more Vitamin B1 +125%
Contains more Vitamin B2 +841.7%
Contains more Vitamin B3 +169.2%
Contains more Vitamin B5 +10.4%
Contains more Vitamin B6 +115.2%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Scallop
Scallop
2
:
3
Rockfish
Rockfish
Contains more Carbs +∞%
Contains more Other +100%
Contains more Fats +92.9%
Equal in Protein - 22.23
Equal in Water - 74.67
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
Rockfish
22% 75%
Protein: 22.23 g
Fats: 1.62 g
Carbs: 0 g
Water: 74.67 g
Other: 1.48 g
Contains more Carbs +∞%
Contains more Other +100%
Contains more Fats +92.9%
Equal in Protein - 22.23
Equal in Water - 74.67

Fat Type Comparison

Fat type breakdown side-by-side comparison
Scallop
Scallop
1
:
2
Rockfish
Rockfish
Contains less Saturated Fat -48.1%
Contains more Monounsaturated Fat +468.3%
Contains more Polyunsaturated fat +118.5%
Scallop
42% 16% 43%
Saturated Fat: 0.218 g
Monounsaturated Fat: 0.082 g
Polyunsaturated fat: 0.222 g
Rockfish
31% 34% 35%
Saturated Fat: 0.42 g
Monounsaturated Fat: 0.466 g
Polyunsaturated fat: 0.485 g
Contains less Saturated Fat -48.1%
Contains more Monounsaturated Fat +468.3%
Contains more Polyunsaturated fat +118.5%

Comparison summary table

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

All nutrients comparison - raw data values

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

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Scallop Rockfish
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
46%
Rockfish
Minerals Daily Need Coverage Score
52%
Scallop
64%
Rockfish

Comparison summary

Which food is lower in Cholesterol?
Scallop
Scallop is lower in Cholesterol (difference - 20mg)
Which food is lower in Saturated Fat?
Scallop
Scallop is lower in Saturated Fat (difference - 0.202g)
Which food is lower in glycemic index?
Scallop
Scallop is lower in glycemic index (difference - 0)
Which food contains less Sodium?
Rockfish
Rockfish contains less Sodium (difference - 578mg)
Which food is richer in vitamins?
Rockfish
Rockfish 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 ($)
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.

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. Rockfish - https://fdc.nal.usda.gov/fdc-app.html#/food-details/175131/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.