Scallop vs. Shrimp — Health Impact and Nutrition Comparison

Calories

Shrimp and scallops are both medium-calorie foods; however, shrimp provides more calories with 119 kcal per 100g serving. The same serving of scallops contains 111 calories.

Protein

Like many shellfish, shrimp and scallops are excellent sources of protein. Shrimp is richer in protein by about 2g per 100g serving. A 100-gram serving of shrimp covers 48–50% of the daily protein value by containing 22.7g. The same 100-gram serving of scallops contains 20.5 grams of protein, covering 49% of the daily protein value.

The protein found in these shellfish is of high quality, as it contains high levels of all essential amino acids. Naturally, shrimp are more prosperous in all these amino acids.

 Fats

While both foods are low-fat, shrimp contains over two times more fat. Shrimp provide less than 2g of fat per 100g serving. Shrimp also have a fat profile that is preferable to scallops, which contain predominantly polyunsaturated fats, such as omega-3 fatty acids.

Fat Type Comparison

Fat type breakdown side-by-side comparison

Scallop

1

Saturated Fat: Sat. Fat 0.218 g

Monounsaturated Fat: Mono. Fat 0.082 g

Polyunsaturated fat: Poly. Fat 0.222 g

Shrimp

2

Saturated Fat: Sat. Fat 0.521 g

Monounsaturated Fat: Mono. Fat 0.361 g

Polyunsaturated fat: Poly. Fat 0.59 g

Contains less Sat. FatSaturated Fat

-58.2%

Contains more Mono. FatMonounsaturated Fat	+340.2%
Contains more Poly. FatPolyunsaturated fat	+165.8%

Carbohydrates

Shrimp and scallops are low-carbohydrate foods. However, shrimp are lower in carbs than scallops. For every 100 grams, shrimp contain 1.52 grams, and scallops contain 5.41 grams. The carbohydrate content of both shrimp and scallops consists entirely of net carbs, as they don’t provide dietary fiber.

Cholesterol 

Scallops are lower in cholesterol, containing 41mg per 100g serving, while shrimp have 211mg of cholesterol in the same serving.

Minerals

Shrimp is relatively richer in minerals, nine times higher in calcium, eight times higher in copper, two times richer in selenium, and 1.5 times higher in manganese and sodium. Scallops, however, are a better source of potassium and phosphorus. Both contain almost equal amounts of iron, magnesium, and zinc.

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

4

Shrimp

4

Contains more PotassiumPotassium	+84.7%
Contains more IronIron	+81.3%
Contains more PhosphorusPhosphorus	+39.2%
Contains less SodiumSodium	-29.6%

Contains more CalciumCalcium	+810%
Contains more CopperCopper	+681.8%
Contains more ManganeseManganese	+69%
Contains more SeleniumSelenium	+128.1%

~equal in Magnesium ~37mg

~equal in Zinc ~1.63mg

Vitamins

Shrimp is the ultimate winner in the vitamin category. Shrimp is over 60 times richer in vitamin A. Shrimp is also a better source of vitamin E, vitamin D, vitamin K, vitamin B3, vitamin B5, vitamin B6, vitamin B1, and folate, or vitamin B9. 

Scallops have higher vitamin B12 levels than shrimp. Both contain equal amounts of vitamin B2.

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

1

Shrimp

10

Contains more Vitamin B12Vitamin B12

+29.5%

Contains more Vitamin AVitamin A	+5920%
Contains more Vitamin EVitamin E	+∞%
Contains more Vitamin DVitamin D	+∞%
Contains more Vitamin B1Vitamin B1	+166.7%
Contains more Vitamin B3Vitamin B3	+148.9%
Contains more Vitamin B5Vitamin B5	+41.8%
Contains more Vitamin B6Vitamin B6	+116.1%
Contains more Vitamin KVitamin K	+∞%
Contains more FolateFolate	+20%
Contains more CholineCholine	+22.3%

~equal in Vitamin C ~0mg

~equal in Vitamin B2 ~0.024mg

Acidity

Shrimp have a PRAL value of 16.8 (acidic), while scallops have a slightly higher acidity with a PRAL value of 18.1 (acidic).

Cardiovascular Health

Section reviewed by cardiologist Astghik Grigoryan

You can improve your heart health simply by adding shrimp and scallops to your diet. 

Studies show that these seafood options have been linked to reducing arterial blood pressure, thanks to their ability to decrease renin-angiotensin-aldosterone system (RAAS) activity (3,4).

Astaxanthin in shrimp is a potent nutrient that may have a role in preventing atherosclerosis. Its antioxidant ability is just one of the many benefits it offers. Studies have established that astaxanthin can improve inflammation, lipid metabolism, and glucose metabolism, which are crucial in preventing this severe condition (5).

Both shrimp and scallops are high in polyunsaturated fatty acids, which may lower the cardiovascular risk (6,7).

It is important to note that shrimp contains dietary cholesterol, which has been found to increase LDL levels. Although the effect is modest, it should be noted that approximately 15-25% of individuals are hyper-responders who experience more significant increases. Additionally, consuming dietary cholesterol can reduce hepatic LDL receptor activity, leading to a decrease in clearance and an increase in the production of LDL (8).

Brain Health 

Scallops and shrimp contribute to brain health by providing essential nutrients that support proper development and function. A 3-ounce serving of scallops contains over 100% of the daily value for vitamin B12, over 16% for zinc, and over 200 mg of omega-3 fatty acids. Vitamin B12 is crucial for nervous system development, and zinc plays a role in brain health, with deficiency linked to cognitive decline (9,10,11).Omega-3 fatty acids in both scallops and shrimp are essential for brain health and development, potentially reducing the risk of mental conditions (12). Additionally, astaxanthin in shrimp may have anti-inflammatory properties that could prevent damage to brain cells and contribute to overall brain health (13).

Downsides and Risks

Food allergies to shellfish and mollusks are common. Shellfish allergies can cause skin rashes, hives, swelling, difficulty breathing, nausea, vomiting, and anaphylaxis.

Many people have cross-reactions with other shellfish and shellfish that are allergic to only one type. In other words, if you are allergic to shrimp, you might also be allergic to scallops and the other way around. An allergic reaction to shellfish is typically caused by tropomyosin, a protein your immune system produces (14,15). Importantly, shrimp may be farm-raised and treated with antibiotics, posing concerns about antibiotic resistance and potential contamination in the U.S. food supply (16,17). The environment in which scallops live can cause them to accumulate heavy metals like mercury, cadmium, arsenic, and lead. Chronic exposure to these heavy metals can lead to various health issues, including cancer, organ damage, and developmental problems (18,19). According to limited research on scallop heavy metal concentrations, scallops may have varying levels of cadmium depending on their location. Despite these concerns, the health benefits of consuming scallops in moderation outweigh the potential risks of heavy metal exposure.