TunavsScallop (Raw)
Tuna has 198 calories and 29g protein per 100g. Scallop (Raw) has 69 calories and 12g protein per 100g Tuna has more protein, Scallop (Raw) is lower in calories.
🎯When to Eat What
Goal-based picks for Tuna vs Scallop (Raw)
Go with Scallop (Raw) at just 69 kcal per 100g — 65% fewer calories.
Tuna will keep you satisfied longer with 29.1g protein, 8.2g fat — fat and protein slow digestion while fiber adds bulk.
Tuna's natural fat (8.2g/100g) helps your body absorb fat-soluble nutrients like 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, less sodium.
⚠️Things to Watch
Tuna
High in sodium at 416mg per 100g, so it may not be the best fit for a low-sodium diet.
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 Tuna Light Canned In Oil Drained Solids | Mollusks Scallop Mixed Species | Diff |
|---|---|---|---|
| 💪Macronutrients | |||
| Calories | 198kcal10% | 69kcal3% | +129kcal |
| Protein | 29g58% | 12g24% | +17g |
| Total Fat | 8.2g11% | 0.49g1% | +7.7g |
| Saturated Fat | 1.5g8% | 0.13g1% | +1.4g |
| Trans Fat | — | <0.1g | — |
| Cholesterol | 18mg6% | 24mg8% | <0.1mg |
| Carbohydrates | 0g0% | 3.2g1% | <0.1g |
| Dietary Fiber | 0g0% | 0g0% | — |
| Sugars | 0g | 0g | — |
| ✨Vitamins | |||
| Vitamin A | 23mcg3% | 1.0mcg0% | +22mcg |
| Vitamin C | 0mg0% | 0mg0% | — |
| Vitamin D | 6.7mcg34% | 0mcg0% | +6.7mcg |
| Vitamin E | 0.87mg6% | 0mg0% | +0.87mg |
| Vitamin K | 44mcg37% | 0mcg0% | +44mcg |
| Vitamin B6 | 0.11mg6% | <0.1mg4% | +<0.1mg |
| Vitamin B12 | 2.2mcg92% | 1.4mcg59% | +0.79mcg |
| Folate | 5.0mcg1% | 16mcg4% | <0.1mcg |
| Thiamin (B1) | <0.1mg3% | <0.1mg1% | +<0.1mg |
| Riboflavin (B2) | 0.12mg9% | <0.1mg1% | +0.10mg |
| Niacin (B3) | 12mg78% | 0.70mg4% | +12mg |
| 🔶Minerals | |||
| Sodium | 416mg18% | 392mg17% | +24mg |
| Calcium | 13mg1% | 6.0mg0% | +7.0mg |
| Iron | 1.4mg8% | 0.38mg2% | +1.0mg |
| Potassium | 207mg4% | 205mg4% | +2.0mg |
| Phosphorus | 311mg25% | 334mg27% | <0.1mg |
| Magnesium | 31mg7% | 22mg5% | +9.0mg |
| Zinc | 0.90mg8% | 0.91mg8% | <0.1mg |
| Copper | <0.1mg8% | <0.1mg3% | +<0.1mg |
| Manganese | <0.1mg1% | <0.1mg1% | <0.1mg |
| Selenium | 76mcg138% | 13mcg23% | +63mcg |
🔬Nutritional Analysis
Calories: Scallop (Raw) is significantly lower in calories at just 69 kcal per 100g compared to 198 kcal for Tuna — that's 187% fewer calories, making Scallop (Raw) the better choice for calorie-conscious diets.
Protein: Tuna has more protein per 100g (29.1g vs 12.1g), but Scallop (Raw) delivers more protein per calorie — a more useful measure when calorie budgets matter.
Fat: Tuna has more fat (8.21g 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 (Tuna: 6.7mcg vs 0mcg), Vitamin E (Tuna: 0.87mg vs 0mg), Vitamin K (Tuna: 44mcg vs 0mcg).
Key Minerals: Notable mineral differences include Selenium (Tuna: 76mcg vs 12.8mcg), Iron (Tuna: 1.39mg vs 0.38mg), Copper (Tuna: 0.071mg vs 0.023mg).
Diet Suitability: Both fit a low-carb or keto diet. Tuna fits a high-protein diet. Scallop (Raw) fits a low-fat diet.
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❓Frequently Asked Questions
- Which has more protein, Tuna or Scallop (Raw)?
- Tuna has more protein with 29.1g per 100g compared to 12.1g for Scallop (Raw).
- Which is lower in calories, Tuna or Scallop (Raw)?
- Scallop (Raw) is lower in calories with 69 kcal per 100g versus 198 kcal.
- Is Tuna or Scallop (Raw) healthier?
- It depends on your goals. Tuna has 198 calories and 29.1g 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, Tuna or Scallop (Raw)?
- Scallop (Raw) is leaner with 0.49g of fat per 100g compared to 8.21g.