Scallops vs. Flatfish — In-Depth Nutrition Comparison

Compare

How are scallops and flatfish different?

Scallops are higher in vitamin B12, phosphorus, zinc, and choline; however, flatfish is richer in selenium, vitamin D* and vitamin E.
Daily need coverage for vitamin B12 for scallops is 35% higher.
Scallops contain 4 times more zinc than flatfish. While scallops contain 1.55mg of zinc, flatfish contains only 0.39mg.
Flatfish has less sodium.

Mollusks, scallop, (bay and sea), cooked, steamed and Fish, flatfish (flounder and sole species), cooked, dry heat are the varieties used in this article.

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.

Scallops

Flatfish

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%

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

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.

Scallops

Flatfish

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

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	+∞%

~equal in Vitamin C ~0mg

~equal in Vitamin B2 ~0.025mg

~equal in Vitamin B6 ~0.115mg

All nutrients comparison - raw data values

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