Cod (Raw)vsScallop (Raw)
Cod (Raw) has 82 calories and 18g protein per 100g. Scallop (Raw) has 69 calories and 12g protein per 100g Cod (Raw) has more protein, Scallop (Raw) is lower in calories.
🎯When to Eat What
Goal-based picks for Cod (Raw) vs Scallop (Raw)
Go with Scallop (Raw) at just 69 kcal per 100g — 16% fewer calories.
Cod (Raw) will keep you satisfied longer with 17.8g protein — fat and protein slow digestion while fiber adds bulk.
Cod (Raw) packs 17.8g of protein per 100g (87% of calories from protein) — the better pick for muscle growth and recovery.
Cod (Raw) is the heart-friendlier option with less sodium, more potassium.
Cod (Raw) provides 413mg of potassium per 100g — important for muscle function and hydration.
Cod (Raw) edges ahead overall with more protein, more potassium — the more nutritious option for everyday eating.
🔥Calorie Breakdown
💪Macronutrient Comparison
🕸️Nutrient Profile
Values as % of Daily Value (capped at 150%)
📊Full Nutrition Comparison
| Nutrient | Fish Cod Atlantic | Mollusks Scallop Mixed Species | Diff |
|---|---|---|---|
| 💪Macronutrients | |||
| Calories | 82kcal4% | 69kcal3% | +13kcal |
| Protein | 18g36% | 12g24% | +5.7g |
| Total Fat | 0.67g1% | 0.49g1% | +0.18g |
| Saturated Fat | 0.13g1% | 0.13g1% | +<0.1g |
| Trans Fat | — | <0.1g | — |
| Cholesterol | 43mg14% | 24mg8% | +19mg |
| Carbohydrates | 0g0% | 3.2g1% | <0.1g |
| Dietary Fiber | 0g0% | 0g0% | — |
| Sugars | 0g | 0g | — |
| ✨Vitamins | |||
| Vitamin A | 12mcg1% | 1.0mcg0% | +11mcg |
| Vitamin C | 1.0mg1% | 0mg0% | +1.0mg |
| Vitamin D | 0.90mcg5% | 0mcg0% | +0.90mcg |
| Vitamin E | 0.64mg4% | 0mg0% | +0.64mg |
| Vitamin K | 0.10mcg0% | 0mcg0% | +0.10mcg |
| Vitamin B6 | 0.24mg14% | <0.1mg4% | +0.17mg |
| Vitamin B12 | 0.91mcg38% | 1.4mcg59% | <0.1mcg |
| Folate | 7.0mcg2% | 16mcg4% | <0.1mcg |
| Thiamin (B1) | <0.1mg6% | <0.1mg1% | +<0.1mg |
| Riboflavin (B2) | <0.1mg5% | <0.1mg1% | +<0.1mg |
| Niacin (B3) | 2.1mg13% | 0.70mg4% | +1.4mg |
| 🔶Minerals | |||
| Sodium | 54mg2% | 392mg17% | <0.1mg |
| Calcium | 16mg1% | 6.0mg0% | +10mg |
| Iron | 0.38mg2% | 0.38mg2% | — |
| Potassium | 413mg9% | 205mg4% | +208mg |
| Phosphorus | 203mg16% | 334mg27% | <0.1mg |
| Magnesium | 32mg8% | 22mg5% | +10mg |
| Zinc | 0.45mg4% | 0.91mg8% | <0.1mg |
| Copper | <0.1mg3% | <0.1mg3% | +<0.1mg |
| Manganese | <0.1mg1% | <0.1mg1% | <0.1mg |
| Selenium | 33mcg60% | 13mcg23% | +20mcg |
🔬Nutritional Analysis
Calories: Scallop (Raw) is moderately lower in calories than Cod (Raw), containing 69 kcal compared to 82 kcal per 100g (19% fewer calories).
Protein: Cod (Raw) provides more protein with 17.8g versus 12.1g per 100g. In terms of protein-to-calorie efficiency, Cod (Raw) offers better value for building and maintaining muscle.
Fat: Cod (Raw) has more fat (0.67g vs 0.49g per 100g), but the combination of fat and protein makes it more satiating — dietary fat helps absorb fat-soluble vitamins (A, D, E, K) and supports hormone balance.
Key Vitamins: The most notable vitamin differences are in Vitamin C (Cod (Raw): 1mg vs 0mg), Vitamin D (Cod (Raw): 0.9mcg vs 0mcg), Vitamin E (Cod (Raw): 0.64mg vs 0mg).
Key Minerals: Notable mineral differences include Sodium (Scallop (Raw): 392mg vs 54mg), Calcium (Cod (Raw): 16mg vs 6mg), Selenium (Cod (Raw): 33.1mcg vs 12.8mcg).
Diet Suitability: Both fit a low-carb or keto diet. Both fit a low-fat diet. Cod (Raw) fits a low-sodium diet.
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❓Frequently Asked Questions
- Which has more protein, Cod (Raw) or Scallop (Raw)?
- Cod (Raw) has more protein with 17.8g per 100g compared to 12.1g for Scallop (Raw).
- Which is lower in calories, Cod (Raw) or Scallop (Raw)?
- Scallop (Raw) is lower in calories with 69 kcal per 100g versus 82 kcal.
- Is Cod (Raw) or Scallop (Raw) healthier?
- It depends on your goals. Cod (Raw) has 82 calories and 17.8g protein per 100g, while Scallop (Raw) has 69 calories and 12.1g protein. Compare their full nutrition profiles to decide which fits your diet.
- Which has less fat, Cod (Raw) or Scallop (Raw)?
- Scallop (Raw) is leaner with 0.49g of fat per 100g compared to 0.67g.