Flatfish vs. Scallops — In-Depth Nutrition Comparison

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How are flatfish and scallops different?

Flatfish is higher in selenium, vitamin D* and vitamin E; however, scallops are richer in vitamin B12, phosphorus, zinc, and choline.
Daily need coverage for vitamin B12 for scallops is 35% higher.
Flatfish has less sodium.

Fish, flatfish (flounder and sole species), cooked, dry heat and Mollusks, scallop, (bay and sea), cooked, steamed 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.

Flatfish

Scallops

Contains more CalciumCalcium	+150%
Contains less SodiumSodium	-45.6%
Contains more SeleniumSelenium	+50.2%

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%

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.

Flatfish

Scallops

Contains more Vitamin DVitamin D	+∞%
Contains more Vitamin AVitamin A	+500%
Contains more Vitamin EVitamin E	+∞%
Contains more Vitamin B1Vitamin B1	+116.7%
Contains more Vitamin B3Vitamin B3	+18.8%
Contains more Vitamin KVitamin K	+∞%

Contains more Vitamin B5Vitamin B5	+61.2%
Contains more Vitamin B12Vitamin B12	+64.1%
Contains more FolateFolate	+233.3%

~equal in Vitamin C ~0mg

~equal in Vitamin B2 ~0.024mg

~equal in Vitamin B6 ~0.112mg

All nutrients comparison - raw data values

Nutrient			DV% diff.
Vitamin B12	1.31µg	2.15µg	35%
Selenium	32.6µg	21.7µg	20%
Vitamin D	3.5µg	0µg	18%
Vitamin D*	139 IU	2 IU	17%
Phosphorus	309mg	426mg	17%
Sodium	363mg	667mg	13%
Protein	15.24g	20.54g	11%
Zinc	0.39mg	1.55mg	11%
Choline	79.9mg	110.7mg	6%
Cholesterol	56mg	41mg	5%
Vitamin E	0.77mg	0mg	5%
Magnesium	22mg	37mg	4%
Iron	0.23mg	0.58mg	4%
Folate	6µg	20µg	4%
Potassium	197mg	314mg	3%
Vitamin B5	0.227mg	0.366mg	3%
Fats	2.37g	0.84g	2%
Carbs	0g	5.41g	2%
Calcium	25mg	10mg	2%
Starch	0g	3.69g	2%
Polyunsaturated fat	0.459g	0.222g	2%
Calories	86kcal	111kcal	1%
Copper	0.023mg	0.033mg	1%
Vitamin A	12µg	2µg	1%
Manganese	0.017mg	0.029mg	1%
Vitamin B1	0.026mg	0.012mg	1%
Vitamin B3	1.278mg	1.076mg	1%
Saturated fat	0.542g	0.218g	1%
Monounsaturated fat	0.657g	0.082g	1%
Protein per 100 calories	18g	19g	N/A
Calories per 10 g protein	56kcal	54kcal	N/A
Weight per 100 calories	116g	90g	N/A
Unsaturated / Saturated Fat ratio	2.1	1.4	N/A
Net carbs	0g	5.41g	N/A
Vitamin B2	0.025mg	0.024mg	0%
Vitamin B6	0.115mg	0.112mg	0%
Vitamin K	0.1µg	0µg	0%
Trans fat	0.014g	0.009g	N/A
Tryptophan	0.197mg	0.173mg	0%
Threonine	0.719mg	0.629mg	0%
Isoleucine	0.754mg	0.692mg	0%
Leucine	1.335mg	1.226mg	0%
Lysine	1.561mg	1.258mg	0%
Methionine	0.56mg	0.487mg	0%
Phenylalanine	0.624mg	0.597mg	0%
Valine	0.8mg	0.645mg	0%
Histidine	0.374mg	0.314mg	0%
Omega-3 - EPA	0.168g	0.072g	N/A
Omega-3 - DHA	0.132g	0.104g	N/A
Omega-3 - DPA	0.034g	0.005g	N/A
Omega-6 - Eicosadienoic acid	0.006g	0.002g	N/A