Scallops vs. Sablefish — In-Depth Nutrition Comparison

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How are scallops and sablefish different?

Scallops are richer in phosphorus, vitamin B12, and zinc, while sablefish is higher in selenium, vitamin B3, vitamin B6, iron, and vitamin B5.
Sablefish covers your daily need for selenium, 46% more than scallops.
Scallops contain 9 times more sodium than sablefish. Scallops contain 667mg of sodium, while sablefish contains 72mg.

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

Scallops

Sablefish

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

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%

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

Sablefish

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

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%

~equal in Vitamin C ~0mg

~equal in Vitamin D ~µg

~equal in Vitamin E ~mg

~equal in Vitamin K ~µg

All nutrients comparison - raw data values

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