Mackerel (Raw)vsScallop (Raw)
Mackerel (Raw) has 205 calories and 19g protein per 100g. Scallop (Raw) has 69 calories and 12g protein per 100g Mackerel (Raw) has more protein, Scallop (Raw) is lower in calories.
🎯When to Eat What
Goal-based picks for Mackerel (Raw) vs Scallop (Raw)
Go with Scallop (Raw) at just 69 kcal per 100g — 66% fewer calories.
Mackerel (Raw) will keep you satisfied longer with 18.6g protein, 13.9g fat — fat and protein slow digestion while fiber adds bulk.
Mackerel (Raw)'s natural fat (13.9g/100g) helps your body absorb fat-soluble nutrients like vitamin A and vitamin D — not all fat is bad, moderate amounts are essential.
Scallop (Raw) packs 12.1g of protein per 100g (70% of calories from protein) — the better pick for muscle growth and recovery.
Scallop (Raw) is the heart-friendlier option with lower saturated fat.
Mackerel (Raw) edges ahead overall with more protein, more potassium — the more nutritious option for everyday eating.
⚠️Things to Watch
Mackerel (Raw)
Relatively high in cholesterol at 70mg per 100g.
Scallop (Raw)
No major nutritional red flags stand out per 100g.
🔥Calorie Breakdown
💪Macronutrient Comparison
🕸️Nutrient Profile
Values as % of Daily Value (capped at 150%)
📊Full Nutrition Comparison
| Nutrient | Fish Mackerel Atlantic | Mollusks Scallop Mixed Species | Diff |
|---|---|---|---|
| 💪Macronutrients | |||
| Calories | 205kcal10% | 69kcal3% | +136kcal |
| Protein | 19g37% | 12g24% | +6.5g |
| Total Fat | 14g18% | 0.49g1% | +13g |
| Saturated Fat | 3.3g16% | 0.13g1% | +3.1g |
| Trans Fat | — | <0.1g | — |
| Cholesterol | 70mg23% | 24mg8% | +46mg |
| Carbohydrates | 0g0% | 3.2g1% | <0.1g |
| Dietary Fiber | 0g0% | 0g0% | — |
| Sugars | 0g | 0g | — |
| ✨Vitamins | |||
| Vitamin A | 50mcg6% | 1.0mcg0% | +49mcg |
| Vitamin C | 0.40mg0% | 0mg0% | +0.40mg |
| Vitamin D | 16mcg81% | 0mcg0% | +16mcg |
| Vitamin E | 1.5mg10% | 0mg0% | +1.5mg |
| Vitamin K | 5.0mcg4% | 0mcg0% | +5.0mcg |
| Vitamin B6 | 0.40mg23% | <0.1mg4% | +0.33mg |
| Vitamin B12 | 8.7mcg363% | 1.4mcg59% | +7.3mcg |
| Folate | 1.0mcg0% | 16mcg4% | <0.1mcg |
| Thiamin (B1) | 0.18mg15% | <0.1mg1% | +0.17mg |
| Riboflavin (B2) | 0.31mg24% | <0.1mg1% | +0.30mg |
| Niacin (B3) | 9.1mg57% | 0.70mg4% | +8.4mg |
| 🔶Minerals | |||
| Sodium | 90mg4% | 392mg17% | <0.1mg |
| Calcium | 12mg1% | 6.0mg0% | +6.0mg |
| Iron | 1.6mg9% | 0.38mg2% | +1.3mg |
| Potassium | 314mg7% | 205mg4% | +109mg |
| Phosphorus | 217mg17% | 334mg27% | <0.1mg |
| Magnesium | 76mg18% | 22mg5% | +54mg |
| Zinc | 0.63mg6% | 0.91mg8% | <0.1mg |
| Copper | <0.1mg8% | <0.1mg3% | +<0.1mg |
| Manganese | <0.1mg1% | <0.1mg1% | <0.1mg |
| Selenium | 44mcg80% | 13mcg23% | +31mcg |
🔬Nutritional Analysis
Calories: Scallop (Raw) is significantly lower in calories at just 69 kcal per 100g compared to 205 kcal for Mackerel (Raw) — that's 197% fewer calories, making Scallop (Raw) the better choice for calorie-conscious diets.
Protein: Mackerel (Raw) has more protein per 100g (18.6g vs 12.1g), but Scallop (Raw) delivers more protein per calorie — a more useful measure when calorie budgets matter.
Fat: Mackerel (Raw) has more fat (13.9g 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. Scallop (Raw) has less saturated fat (0.128g vs 3.26g).
Key Vitamins: The most notable vitamin differences are in Vitamin C (Mackerel (Raw): 0.4mg vs 0mg), Vitamin D (Mackerel (Raw): 16.1mcg vs 0mcg), Vitamin E (Mackerel (Raw): 1.52mg vs 0mg).
Key Minerals: Notable mineral differences include Iron (Mackerel (Raw): 1.63mg vs 0.38mg), Sodium (Scallop (Raw): 392mg vs 90mg), Magnesium (Mackerel (Raw): 76mg vs 22mg).
Diet Suitability: Both fit a low-carb or keto diet. Scallop (Raw) fits a low-fat diet. Mackerel (Raw) fits a low-sodium diet.
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❓Frequently Asked Questions
- Which has more protein, Mackerel (Raw) or Scallop (Raw)?
- Mackerel (Raw) has more protein with 18.6g per 100g compared to 12.1g for Scallop (Raw).
- Which is lower in calories, Mackerel (Raw) or Scallop (Raw)?
- Scallop (Raw) is lower in calories with 69 kcal per 100g versus 205 kcal.
- Is Mackerel (Raw) or Scallop (Raw) healthier?
- It depends on your goals. Mackerel (Raw) has 205 calories and 18.6g 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, Mackerel (Raw) or Scallop (Raw)?
- Scallop (Raw) is leaner with 0.49g of fat per 100g compared to 13.9g.