SardinevsScallop (Raw)
Sardine has 208 calories and 25g protein per 100g. Scallop (Raw) has 69 calories and 12g protein per 100g Sardine has more protein, Scallop (Raw) is lower in calories.
🎯When to Eat What
Goal-based picks for Sardine vs Scallop (Raw)
Go with Scallop (Raw) at just 69 kcal per 100g — 67% fewer calories.
Sardine will keep you satisfied longer with 24.6g protein, 11.4g fat — fat and protein slow digestion while fiber adds bulk.
Sardine's natural fat (11.4g/100g) helps your body absorb fat-soluble nutrients like vitamin A and vitamin D and calcium — 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.
Sardine has 142mg cholesterol per 100g, but current research shows dietary cholesterol has minimal effect on blood cholesterol for most people — saturated and trans fats matter more.
⚠️Things to Watch
Sardine
Relatively high in cholesterol at 142mg 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 Sardine Atlantic Canned In Oil | Mollusks Scallop Mixed Species | Diff |
|---|---|---|---|
| 💪Macronutrients | |||
| Calories | 208kcal10% | 69kcal3% | +139kcal |
| Protein | 25g49% | 12g24% | +13g |
| Total Fat | 11g15% | 0.49g1% | +11g |
| Saturated Fat | 1.5g8% | 0.13g1% | +1.4g |
| Trans Fat | — | <0.1g | — |
| Cholesterol | 142mg47% | 24mg8% | +118mg |
| Carbohydrates | 0g0% | 3.2g1% | <0.1g |
| Dietary Fiber | 0g0% | 0g0% | — |
| Sugars | 0g | 0g | — |
| ✨Vitamins | |||
| Vitamin A | 32mcg4% | 1.0mcg0% | +31mcg |
| Vitamin C | 0mg0% | 0mg0% | — |
| Vitamin D | 4.8mcg24% | 0mcg0% | +4.8mcg |
| Vitamin E | 2.0mg14% | 0mg0% | +2.0mg |
| Vitamin K | 2.6mcg2% | 0mcg0% | +2.6mcg |
| Vitamin B6 | 0.17mg10% | <0.1mg4% | +<0.1mg |
| Vitamin B12 | 8.9mcg373% | 1.4mcg59% | +7.5mcg |
| Folate | 10mcg3% | 16mcg4% | <0.1mcg |
| Thiamin (B1) | <0.1mg7% | <0.1mg1% | +<0.1mg |
| Riboflavin (B2) | 0.23mg17% | <0.1mg1% | +0.21mg |
| Niacin (B3) | 5.2mg33% | 0.70mg4% | +4.5mg |
| 🔶Minerals | |||
| Sodium | 307mg13% | 392mg17% | <0.1mg |
| Calcium | 382mg29% | 6.0mg0% | +376mg |
| Iron | 2.9mg16% | 0.38mg2% | +2.5mg |
| Potassium | 397mg8% | 205mg4% | +192mg |
| Phosphorus | 490mg39% | 334mg27% | +156mg |
| Magnesium | 39mg9% | 22mg5% | +17mg |
| Zinc | 1.3mg12% | 0.91mg8% | +0.40mg |
| Copper | 0.19mg21% | <0.1mg3% | +0.16mg |
| Manganese | 0.11mg5% | <0.1mg1% | +<0.1mg |
| Selenium | 53mcg96% | 13mcg23% | +40mcg |
🔬Nutritional Analysis
Calories: Scallop (Raw) is significantly lower in calories at just 69 kcal per 100g compared to 208 kcal for Sardine — that's 201% fewer calories, making Scallop (Raw) the better choice for calorie-conscious diets.
Protein: Sardine has more protein per 100g (24.6g vs 12.1g), but Scallop (Raw) delivers more protein per calorie — a more useful measure when calorie budgets matter.
Fat: Sardine has more fat (11.4g 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 1.53g).
Key Vitamins: The most notable vitamin differences are in Vitamin D (Sardine: 4.8mcg vs 0mcg), Vitamin E (Sardine: 2.04mg vs 0mg), Vitamin K (Sardine: 2.6mcg vs 0mcg). Keep in mind these are per 100g — the higher-calorie food packs more of everything into a denser package, so per calorie the picture may differ.
Key Minerals: Notable mineral differences include Calcium (Sardine: 382mg vs 6mg), Copper (Sardine: 0.186mg vs 0.023mg), Iron (Sardine: 2.92mg vs 0.38mg). These values are per 100g — per calorie, the lower-calorie option may provide comparable or better nutrition.
Diet Suitability: Both fit a low-carb or keto diet. Sardine fits a high-protein diet. Scallop (Raw) fits a low-fat diet.
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❓Frequently Asked Questions
- Which has more protein, Sardine or Scallop (Raw)?
- Sardine has more protein with 24.6g per 100g compared to 12.1g for Scallop (Raw).
- Which is lower in calories, Sardine or Scallop (Raw)?
- Scallop (Raw) is lower in calories with 69 kcal per 100g versus 208 kcal.
- Is Sardine or Scallop (Raw) healthier?
- It depends on your goals. Sardine has 208 calories and 24.6g 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, Sardine or Scallop (Raw)?
- Scallop (Raw) is leaner with 0.49g of fat per 100g compared to 11.4g.