Salmon (Raw)vsScallop (Raw)
Salmon (Raw) has 142 calories and 20g protein per 100g. Scallop (Raw) has 69 calories and 12g protein per 100g Salmon (Raw) has more protein, Scallop (Raw) is lower in calories.
🎯When to Eat What
Goal-based picks for Salmon (Raw) vs Scallop (Raw)
Go with Scallop (Raw) at just 69 kcal per 100g — 51% fewer calories.
Salmon (Raw) will keep you satisfied longer with 19.8g protein, 6.3g fat — fat and protein slow digestion while fiber adds bulk.
Scallop (Raw) packs 12.1g of protein per 100g (70% of calories from protein) — the better pick for muscle growth and recovery.
Salmon (Raw) provides 490mg of potassium per 100g — important for muscle function and hydration.
🔥Calorie Breakdown
💪Macronutrient Comparison
🕸️Nutrient Profile
Values as % of Daily Value (capped at 150%)
📊Full Nutrition Comparison
| Nutrient | Fish Salmon Atlantic Wild Raw | Mollusks Scallop Mixed Species | Diff |
|---|---|---|---|
| 💪Macronutrients | |||
| Calories | 142kcal7% | 69kcal3% | +73kcal |
| Protein | 20g40% | 12g24% | +7.7g |
| Total Fat | 6.3g8% | 0.49g1% | +5.8g |
| Saturated Fat | 0.98g5% | 0.13g1% | +0.85g |
| Trans Fat | — | <0.1g | — |
| Cholesterol | 55mg18% | 24mg8% | +31mg |
| Carbohydrates | 0g0% | 3.2g1% | <0.1g |
| Dietary Fiber | 0g0% | 0g0% | — |
| Sugars | — | 0g | — |
| ✨Vitamins | |||
| Vitamin A | 12mcg1% | 1.0mcg0% | +11mcg |
| Vitamin C | 0mg0% | 0mg0% | — |
| Vitamin D | — | 0mcg0% | — |
| Vitamin E | — | 0mg0% | — |
| Vitamin K | — | 0mcg0% | — |
| Vitamin B6 | 0.82mg48% | <0.1mg4% | +0.74mg |
| Vitamin B12 | 3.2mcg133% | 1.4mcg59% | +1.8mcg |
| Folate | 25mcg6% | 16mcg4% | +9.0mcg |
| Thiamin (B1) | 0.23mg19% | <0.1mg1% | +0.22mg |
| Riboflavin (B2) | 0.38mg29% | <0.1mg1% | +0.36mg |
| Niacin (B3) | 7.9mg49% | 0.70mg4% | +7.2mg |
| 🔶Minerals | |||
| Sodium | 44mg2% | 392mg17% | <0.1mg |
| Calcium | 12mg1% | 6.0mg0% | +6.0mg |
| Iron | 0.80mg4% | 0.38mg2% | +0.42mg |
| Potassium | 490mg10% | 205mg4% | +285mg |
| Phosphorus | 200mg16% | 334mg27% | <0.1mg |
| Magnesium | 29mg7% | 22mg5% | +7.0mg |
| Zinc | 0.64mg6% | 0.91mg8% | <0.1mg |
| Copper | 0.25mg28% | <0.1mg3% | +0.23mg |
| Manganese | <0.1mg1% | <0.1mg1% | <0.1mg |
| Selenium | 37mcg66% | 13mcg23% | +24mcg |
🔬Nutritional Analysis
Calories: Scallop (Raw) is significantly lower in calories at just 69 kcal per 100g compared to 142 kcal for Salmon (Raw) — that's 106% fewer calories, making Scallop (Raw) the better choice for calorie-conscious diets.
Protein: Salmon (Raw) has more protein per 100g (19.8g vs 12.1g), but Scallop (Raw) delivers more protein per calorie — a more useful measure when calorie budgets matter.
Fat: Salmon (Raw) has more fat (6.34g 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 Thiamin (B1) (Salmon (Raw): 0.226mg vs 0.007mg), Riboflavin (B2) (Salmon (Raw): 0.38mg vs 0.015mg), Vitamin A (Salmon (Raw): 12mcg vs 1mcg).
Key Minerals: Notable mineral differences include Copper (Salmon (Raw): 0.25mg vs 0.023mg), Sodium (Scallop (Raw): 392mg vs 44mg), Selenium (Salmon (Raw): 36.5mcg vs 12.8mcg).
Diet Suitability: Both fit a low-carb or keto diet. Scallop (Raw) fits a low-fat diet. Salmon (Raw) fits a low-sodium diet.
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❓Frequently Asked Questions
- Which has more protein, Salmon (Raw) or Scallop (Raw)?
- Salmon (Raw) has more protein with 19.8g per 100g compared to 12.1g for Scallop (Raw).
- Which is lower in calories, Salmon (Raw) or Scallop (Raw)?
- Scallop (Raw) is lower in calories with 69 kcal per 100g versus 142 kcal.
- Is Salmon (Raw) or Scallop (Raw) healthier?
- It depends on your goals. Salmon (Raw) has 142 calories and 19.8g 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, Salmon (Raw) or Scallop (Raw)?
- Scallop (Raw) is leaner with 0.49g of fat per 100g compared to 6.34g.