Scallops vs. Swordfish — In-Depth Nutrition Comparison

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Differences between scallops and swordfish

Scallops are higher in vitamin B12 and phosphorus; however, swordfish is richer in selenium, vitamin D*, vitamin B3, vitamin B6, and vitamin E.
Swordfish's daily need coverage for selenium is 85% higher.
Scallops have 7 times more sodium than swordfish. While scallops have 667mg of sodium, swordfish has only 97mg.

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

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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

Swordfish

Contains more CalciumCalcium	+66.7%
Contains more IronIron	+28.9%
Contains more ZincZinc	+98.7%
Contains more PhosphorusPhosphorus	+40.1%
Contains more ManganeseManganese	+123.1%

Contains more PotassiumPotassium	+58.9%
Contains more CopperCopper	+39.4%
Contains less SodiumSodium	-85.5%
Contains more SeleniumSelenium	+215.7%

~equal in Magnesium ~35mg

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

Swordfish

Contains more Vitamin B12Vitamin B12	+32.7%
Contains more FolateFolate	+900%

Contains more Vitamin DVitamin D	+∞%
Contains more Vitamin AVitamin A	+2050%
Contains more Vitamin EVitamin E	+∞%
Contains more Vitamin B1Vitamin B1	+641.7%
Contains more Vitamin B2Vitamin B2	+162.5%
Contains more Vitamin B3Vitamin B3	+760%
Contains more Vitamin B5Vitamin B5	+13.9%
Contains more Vitamin B6Vitamin B6	+449.1%
Contains more Vitamin KVitamin K	+∞%

~equal in Vitamin C ~0mg

All nutrients comparison - raw data values

Nutrient			DV% diff.
Selenium	21.7µg	68.5µg	85%
Vitamin D*	2 IU	666 IU	83%
Vitamin D	0µg	16.6µg	83%
Vitamin B3	1.076mg	9.254mg	51%
Vitamin B6	0.112mg	0.615mg	39%
Sodium	667mg	97mg	25%
Vitamin B12	2.15µg	1.62µg	22%
Phosphorus	426mg	304mg	17%
Vitamin E	0mg	2.41mg	16%
Cholesterol	41mg	78mg	12%
Fats	0.84g	7.93g	11%
Monounsaturated fat	0.082g	3.544g	9%
Saturated fat	0.218g	1.911g	8%
Polyunsaturated fat	0.222g	1.368g	8%
Zinc	1.55mg	0.78mg	7%
Protein	20.54g	23.45g	6%
Vitamin B1	0.012mg	0.089mg	6%
Choline	110.7mg	77.5mg	6%
Potassium	314mg	499mg	5%
Vitamin A	2µg	43µg	5%
Folate	20µg	2µg	5%
Calories	111kcal	172kcal	3%
Vitamin B2	0.024mg	0.063mg	3%
Carbs	5.41g	0g	2%
Iron	0.58mg	0.45mg	2%
Starch	3.69g		2%
Copper	0.033mg	0.046mg	1%
Manganese	0.029mg	0.013mg	1%
Vitamin B5	0.366mg	0.417mg	1%
Protein per 100 calories	19g	14g	N/A
Calories per 10 g protein	54kcal	73kcal	N/A
Weight per 100 calories	90g	58g	N/A
Unsaturated / Saturated Fat ratio	1.4	2.6	N/A
Net carbs	5.41g	0g	N/A
Magnesium	37mg	35mg	0%
Calcium	10mg	6mg	0%
Vitamin K	0µg	0.1µg	0%
Trans fat	0.009g	0.056g	N/A
Tryptophan	0.173mg	0.265mg	0%
Threonine	0.629mg	1.035mg	0%
Isoleucine	0.692mg	1.088mg	0%
Leucine	1.226mg	1.919mg	0%
Lysine	1.258mg	2.168mg	0%
Methionine	0.487mg	0.699mg	0%
Phenylalanine	0.597mg	0.922mg	0%
Valine	0.645mg	1.216mg	0%
Histidine	0.314mg	0.695mg	0%
Omega-3 - EPA	0.072g	0.127g	N/A
Omega-3 - DHA	0.104g	0.772g	N/A
Omega-3 - DPA	0.005g	0.168g	N/A
Omega-6 - Eicosadienoic acid	0.002g	0.022g	N/A