Sablefish vs. Scallops — In-Depth Nutrition Comparison

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How are sablefish and scallops different?

Sablefish is richer in selenium, vitamin B3, vitamin B6, iron, and vitamin B5, while scallops are higher in phosphorus, vitamin B12, and zinc.
Sablefish covers your daily need for selenium, 46% more than scallops.
Sablefish contains 19 times more saturated fat than scallops. Sablefish contains 4.099g of saturated fat, while scallops contain 0.218g.

Fish, sablefish, cooked, dry heat and Mollusks, scallop, (bay and sea), cooked, steamed types were 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.

Sablefish

Scallops

Contains more MagnesiumMagnesium	+91.9%
Contains more CalciumCalcium	+350%
Contains more PotassiumPotassium	+46.2%
Contains more IronIron	+182.8%
Contains less SodiumSodium	-89.2%
Contains more SeleniumSelenium	+115.7%

Contains more CopperCopper	+17.9%
Contains more ZincZinc	+278%
Contains more PhosphorusPhosphorus	+98.1%
Contains more ManganeseManganese	+52.6%

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.

Sablefish

Scallops

Contains more Vitamin AVitamin A	+5000%
Contains more Vitamin B1Vitamin B1	+916.7%
Contains more Vitamin B2Vitamin B2	+379.2%
Contains more Vitamin B3Vitamin B3	+376.6%
Contains more Vitamin B5Vitamin B5	+136.3%
Contains more Vitamin B6Vitamin B6	+208.9%

Contains more Vitamin B12Vitamin B12	+49.3%
Contains more FolateFolate	+17.6%

~equal in Vitamin C ~0mg

~equal in Vitamin D ~0µg

~equal in Vitamin E ~0mg

~equal in Vitamin K ~0µg

All nutrients comparison - raw data values

Nutrient			DV% diff.
Selenium	46.8µg	21.7µg	46%
Phosphorus	215mg	426mg	30%
Vitamin B12	1.44µg	2.15µg	30%
Fats	19.62g	0.84g	29%
Sodium	72mg	667mg	26%
Monounsaturated fat	10.328g	0.082g	26%
Vitamin B3	5.128mg	1.076mg	25%
Choline		110.7mg	20%
Vitamin B6	0.346mg	0.112mg	18%
Saturated fat	4.099g	0.218g	18%
Polyunsaturated fat	2.618g	0.222g	16%
Iron	1.64mg	0.58mg	13%
Vitamin A	102µg	2µg	11%
Zinc	0.41mg	1.55mg	10%
Vitamin B5	0.865mg	0.366mg	10%
Vitamin B1	0.122mg	0.012mg	9%
Magnesium	71mg	37mg	8%
Calories	250kcal	111kcal	7%
Protein	17.19g	20.54g	7%
Cholesterol	63mg	41mg	7%
Vitamin B2	0.115mg	0.024mg	7%
Calcium	45mg	10mg	4%
Potassium	459mg	314mg	4%
Carbs	0g	5.41g	2%
Starch		3.69g	2%
Copper	0.028mg	0.033mg	1%
Folate	17µg	20µg	1%
Protein per 100 calories	6.9g	19g	N/A
Calories per 10 g protein	145kcal	54kcal	N/A
Weight per 100 calories	40g	90g	N/A
Unsaturated / Saturated Fat ratio	3.2	1.4	N/A
Net carbs	0g	5.41g	N/A
Vitamin D*		2 IU	0%
Manganese	0.019mg	0.029mg	0%
Trans fat		0.009g	N/A
Tryptophan	0.193mg	0.173mg	0%
Threonine	0.754mg	0.629mg	0%
Isoleucine	0.792mg	0.692mg	0%
Leucine	1.397mg	1.226mg	0%
Lysine	1.579mg	1.258mg	0%
Methionine	0.509mg	0.487mg	0%
Phenylalanine	0.671mg	0.597mg	0%
Valine	0.886mg	0.645mg	0%
Histidine	0.506mg	0.314mg	0%
Omega-3 - EPA	0.867g	0.072g	N/A
Omega-3 - DHA	0.92g	0.104g	N/A
Omega-3 - DPA	0.216g	0.005g	N/A
Omega-6 - Eicosadienoic acid		0.002g	N/A