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Swordfish vs. Crab meat — In-Depth Nutrition Comparison

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How are Swordfish and Crab meat different?

  • Swordfish is richer in Selenium, Vitamin B3, and Vitamin B6, while Crab meat is higher in Vitamin B12, Copper, Zinc, Folate, and Vitamin C.
  • Crab meat covers your daily need of Vitamin B12 412% more than Swordfish.
  • Swordfish contains 14 times more Saturated Fat than Crab meat. Swordfish contains 1.911g of Saturated Fat, while Crab meat contains 0.133g.

Fish, swordfish, cooked, dry heat and Crustaceans, crab, alaska king, cooked, moist heat types were used in this article.

Infographic

Swordfish vs Crab meat infographic
Infographic link

Mineral Comparison

Mineral comparison score is based on the number of minerals by which one or the other food is richer. The "coverage" charts below show how much of the daily needs can be covered by 300 grams of the food.
Contains more Potassium +90.5%
Contains less Sodium -91%
Contains more Selenium +71.3%
Contains more Calcium +883.3%
Contains more Iron +68.9%
Contains more Magnesium +80%
Contains more Zinc +876.9%
Contains more Copper +2469.6%
Contains more Manganese +207.7%
Equal in Phosphorus - 280
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 2% 17% 25% 131% 45% 13% 22% 16% 2% 374%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 18% 29% 45% 120% 24% 140% 208% 394% 6% 219%
Contains more Potassium +90.5%
Contains less Sodium -91%
Contains more Selenium +71.3%
Contains more Calcium +883.3%
Contains more Iron +68.9%
Contains more Magnesium +80%
Contains more Zinc +876.9%
Contains more Copper +2469.6%
Contains more Manganese +207.7%
Equal in Phosphorus - 280

Vitamin Comparison

Vitamin comparison score is based on the number of vitamins by which one or the other food is richer. The "coverage" charts below show how much of the daily needs can be covered by 300 grams of the food.
:
Contains more Vitamin A +344.8%
Contains more Vitamin B1 +67.9%
Contains more Vitamin B2 +14.5%
Contains more Vitamin B3 +590.6%
Contains more Vitamin B6 +241.7%
Contains more Vitamin C +∞%
Contains more Folate +2450%
Contains more Vitamin B12 +609.9%
Equal in Vitamin B5 - 0.4
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 8% 49% 498% 0% 23% 15% 174% 26% 142% 2% 203% 1%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 2% 0% 0% 26% 14% 13% 26% 24% 42% 39% 1438% 0%
Contains more Vitamin A +344.8%
Contains more Vitamin B1 +67.9%
Contains more Vitamin B2 +14.5%
Contains more Vitamin B3 +590.6%
Contains more Vitamin B6 +241.7%
Contains more Vitamin C +∞%
Contains more Folate +2450%
Contains more Vitamin B12 +609.9%
Equal in Vitamin B5 - 0.4

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Contains more Protein +21.2%
Contains more Fats +414.9%
Contains more Water +13.6%
Contains more Other +333.3%
23% 8% 68%
Protein: 23.45 g
Fats: 7.93 g
Carbs: 0 g
Water: 68.26 g
Other: 0.36 g
19% 78%
Protein: 19.35 g
Fats: 1.54 g
Carbs: 0 g
Water: 77.55 g
Other: 1.56 g
Contains more Protein +21.2%
Contains more Fats +414.9%
Contains more Water +13.6%
Contains more Other +333.3%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Contains more Monounsaturated Fat +1815.7%
Contains more Polyunsaturated fat +155.2%
Contains less Saturated Fat -93%
28% 52% 20%
Saturated Fat: 1.911 g
Monounsaturated Fat: 3.544 g
Polyunsaturated fat: 1.368 g
16% 22% 63%
Saturated Fat: 0.133 g
Monounsaturated Fat: 0.185 g
Polyunsaturated fat: 0.536 g
Contains more Monounsaturated Fat +1815.7%
Contains more Polyunsaturated fat +155.2%
Contains less Saturated Fat -93%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Swordfish Crab meat
Lower in Sodium ok
Lower in price ok
Rich in vitamins ok
Lower in Sugar ok
Lower in Cholesterol ok
Lower in Saturated Fat ok
Rich in minerals ok
Lower in Glycemic Index Equal

All nutrients comparison - raw data values

Nutrient Swordfish Crab meat Opinion
Protein 23.45g 19.35g Swordfish
Fats 7.93g 1.54g Swordfish
Calories 172kcal 97kcal Swordfish
Calcium 6mg 59mg Crab meat
Iron 0.45mg 0.76mg Crab meat
Magnesium 35mg 63mg Crab meat
Phosphorus 304mg 280mg Swordfish
Potassium 499mg 262mg Swordfish
Sodium 97mg 1072mg Swordfish
Zinc 0.78mg 7.62mg Crab meat
Copper 0.046mg 1.182mg Crab meat
Manganese 0.013mg 0.04mg Crab meat
Selenium 68.5µg 40µg Swordfish
Vitamin A 129IU 29IU Swordfish
Vitamin A RAE 43µg 9µg Swordfish
Vitamin E 2.41mg Swordfish
Vitamin D 666IU Swordfish
Vitamin D 16.6µg Swordfish
Vitamin C 0mg 7.6mg Crab meat
Vitamin B1 0.089mg 0.053mg Swordfish
Vitamin B2 0.063mg 0.055mg Swordfish
Vitamin B3 9.254mg 1.34mg Swordfish
Vitamin B5 0.417mg 0.4mg Swordfish
Vitamin B6 0.615mg 0.18mg Swordfish
Folate 2µg 51µg Crab meat
Vitamin B12 1.62µg 11.5µg Crab meat
Vitamin K 0.1µg Swordfish
Tryptophan 0.265mg 0.269mg Crab meat
Threonine 1.035mg 0.783mg Swordfish
Isoleucine 1.088mg 0.938mg Swordfish
Leucine 1.919mg 1.536mg Swordfish
Lysine 2.168mg 1.684mg Swordfish
Methionine 0.699mg 0.545mg Swordfish
Phenylalanine 0.922mg 0.817mg Swordfish
Valine 1.216mg 0.91mg Swordfish
Histidine 0.695mg 0.393mg Swordfish
Cholesterol 78mg 53mg Crab meat
Trans Fat 0.056g Crab meat
Saturated Fat 1.911g 0.133g Crab meat
Omega-3 - DHA 0.772g 0.118g Swordfish
Omega-3 - EPA 0.127g 0.295g Crab meat
Omega-3 - DPA 0.168g 0.031g Swordfish
Monounsaturated Fat 3.544g 0.185g Swordfish
Polyunsaturated fat 1.368g 0.536g Swordfish
Omega-6 - Eicosadienoic acid 0.022g Swordfish

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Swordfish Crab meat
Low Fats diet ok
Low Carbs diet Equal
Low Calories diet ok
Low Glycemic Index diet Equal

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Vitamins & Minerals Daily Need Coverage Score

The summary scores indicate the extent to which this food can fulfill your daily vitamin and mineral requirements if you consume 3 servings, consisting of 100 grams of each (an approximation of 3 serving sizes).
Vitamins Daily Need Coverage Score
95%
Swordfish
135%
Crab meat
Minerals Daily Need Coverage Score
64%
Swordfish
120%
Crab meat

Comparison summary

Which food contains less Sodium?
Swordfish
Swordfish contains less Sodium (difference - 975mg)
Which food is cheaper?
Swordfish
Swordfish is cheaper (difference - $12)
Which food is richer in vitamins?
Swordfish
Swordfish is relatively richer in vitamins
Which food is lower in Sugar?
Crab meat
Crab meat is lower in Sugar (difference - 0g)
Which food is lower in Cholesterol?
Crab meat
Crab meat is lower in Cholesterol (difference - 25mg)
Which food is lower in Saturated Fat?
Crab meat
Crab meat is lower in Saturated Fat (difference - 1.778g)
Which food is richer in minerals?
Crab meat
Crab meat is relatively richer in minerals
Which food is lower in glycemic index?
?
The foods have equal glycemic indexes (0)

References

All the values for which the sources are not specified explicitly are taken from FDA’s Food Central. The exact link to the food presented on this page can be found below.

  1. Swordfish - https://fdc.nal.usda.gov/fdc-app.html#/food-details/173704/nutrients
  2. Crab meat - https://fdc.nal.usda.gov/fdc-app.html#/food-details/174202/nutrients

All the Daily Values are presented for males aged 31-50, for 2000-calorie diets.

Data provided by FoodStruct.com should be considered and used as information only. Please consult your physician before beginning any diet.