Rockfish vs. Scallops — In-Depth Nutrition Comparison

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Differences between rockfish and scallops

Rockfish is higher in selenium, vitamin D*, vitamin B2, vitamin B3, and vitamin B6; however, scallops are richer in phosphorus, vitamin B12, and zinc.
Rockfish's daily need coverage for selenium is 99% higher.
Rockfish has 92 times more vitamin D* than scallops. While rockfish has 183 IU of vitamin D*, scallops have only 2 IU.
Scallops have less cholesterol.

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

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Mineral Comparison

The mineral comparison score is based on which food has a more favorable amount of each mineral. The �coverage� charts below show how much of the daily mineral needs are covered by the selected amount of each food.

Rockfish

Scallops

Contains more CalciumCalcium	+70%
Contains more PotassiumPotassium	+48.7%
Contains more CopperCopper	+24.2%
Contains less SodiumSodium	-86.7%
Contains more SeleniumSelenium	+251.2%

Contains more MagnesiumMagnesium	+12.1%
Contains more IronIron	+61.1%
Contains more ZincZinc	+260.5%
Contains more PhosphorusPhosphorus	+71.8%
Contains more ManganeseManganese	+123.1%

Vitamin Comparison

The vitamin comparison score is based on the number of vitamins in which one food is richer than the other. The �coverage� charts below show how much of the daily vitamin needs are covered by the selected amount of each food.

Rockfish

Scallops

Contains more Vitamin DVitamin D	+∞%
Contains more Vitamin AVitamin A	+150%
Contains more Vitamin EVitamin E	+∞%
Contains more Vitamin B1Vitamin B1	+125%
Contains more Vitamin B2Vitamin B2	+841.7%
Contains more Vitamin B3Vitamin B3	+169.2%
Contains more Vitamin B6Vitamin B6	+115.2%

Contains more Vitamin B12Vitamin B12	+35.2%
Contains more FolateFolate	+100%

~equal in Vitamin C ~0mg

~equal in Vitamin B5 ~0.366mg

~equal in Vitamin K ~0µg

All nutrients comparison - raw data values

Nutrient			DV% diff.
Selenium	76.2µg	21.7µg	99%
Phosphorus	248mg	426mg	25%
Sodium	89mg	667mg	25%
Vitamin D*	183 IU	2 IU	23%
Vitamin D	4.6µg	0µg	23%
Vitamin B12	1.59µg	2.15µg	23%
Vitamin B2	0.226mg	0.024mg	16%
Vitamin B3	2.897mg	1.076mg	11%
Zinc	0.43mg	1.55mg	10%
Vitamin B6	0.241mg	0.112mg	10%
Cholesterol	61mg	41mg	7%
Choline	78.7mg	110.7mg	6%
Potassium	467mg	314mg	5%
Protein	22.23g	20.54g	3%
Iron	0.36mg	0.58mg	3%
Vitamin E	0.44mg	0mg	3%
Folate	10µg	20µg	3%
Carbs	0g	5.41g	2%
Starch	0g	3.69g	2%
Polyunsaturated fat	0.485g	0.222g	2%
Fats	1.62g	0.84g	1%
Magnesium	33mg	37mg	1%
Calcium	17mg	10mg	1%
Copper	0.041mg	0.033mg	1%
Manganese	0.013mg	0.029mg	1%
Vitamin B1	0.027mg	0.012mg	1%
Vitamin B5	0.404mg	0.366mg	1%
Saturated fat	0.42g	0.218g	1%
Monounsaturated fat	0.466g	0.082g	1%
Calories	109kcal	111kcal	0%
Protein per 100 calories	20g	19g	N/A
Calories per 10 g protein	49kcal	54kcal	N/A
Weight per 100 calories	92g	90g	N/A
Net carbs	0g	5.41g	N/A
Vitamin A	5µg	2µg	0%
Trans fat	0.025g	0.009g	N/A
Tryptophan	0.296mg	0.173mg	0%
Threonine	1.014mg	0.629mg	0%
Isoleucine	1.06mg	0.692mg	0%
Leucine	1.835mg	1.226mg	0%
Lysine	2.188mg	1.258mg	0%
Methionine	0.707mg	0.487mg	0%
Phenylalanine	0.935mg	0.597mg	0%
Valine	1.106mg	0.645mg	0%
Histidine	0.502mg	0.314mg	0%
Omega-3 (EPA)	0.107g	0.072g	N/A
Omega-3 (DHA)	0.238g	0.104g	N/A
Omega-3 (DPA)	0.027g	0.005g	N/A
Omega-6 (Eicosadienoic acid)	0.005g	0.002g	N/A