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Alaska pollock vs. Crab meat — In-Depth Nutrition Comparison

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The main differences between Alaska pollock and Crab meat

  • Alaska pollock is richer in Vitamin B3, Vitamin B2, and Vitamin B6, yet Crab meat is richer in Vitamin B12, Copper, Zinc, Folate, and Vitamin C.
  • Daily need coverage for Vitamin B12 from Crab meat is 327% higher.
  • Alaska pollock contains 4 times more Vitamin B2 than Crab meat. Alaska pollock contains 0.223mg of Vitamin B2, while Crab meat contains 0.055mg.
  • Crab meat contains less Cholesterol.

Food types used in this article are Fish, pollock, Alaska, cooked, dry heat (may have been previously frozen) and Crustaceans, crab, alaska king, cooked, moist heat.

Infographic

Alaska pollock 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.
Alaska pollock
Alaska pollock
5
:
5
Crab meat
Crab meat
Contains more Calcium +22%
Contains more Magnesium +28.6%
Contains more Potassium +64.1%
Contains less Sodium -60.9%
Contains more Selenium +10.3%
Contains more Iron +35.7%
Contains more Zinc +1236.8%
Contains more Copper +1870%
Contains more Manganese +122.2%
Equal in Phosphorus - 280
Equal in Selenium - 40
Alaska pollock
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 22% 22% 58% 115% 38% 55% 16% 20% 3% 241%
Crab meat
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 18% 29% 45% 120% 24% 140% 208% 394% 6% 219%
Contains more Calcium +22%
Contains more Magnesium +28.6%
Contains more Potassium +64.1%
Contains less Sodium -60.9%
Contains more Selenium +10.3%
Contains more Iron +35.7%
Contains more Zinc +1236.8%
Contains more Copper +1870%
Contains more Manganese +122.2%
Equal in Phosphorus - 280
Equal in Selenium - 40

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.
Alaska pollock
Alaska pollock
9
:
3
Crab meat
Crab meat
Contains more Vitamin A +75.9%
Contains more Vitamin B2 +305.5%
Contains more Vitamin B3 +194.7%
Contains more Vitamin B6 +82.8%
Contains more Vitamin C +∞%
Contains more Folate +1600%
Contains more Vitamin B12 +214.2%
Equal in Vitamin B1 - 0.053
Equal in Vitamin B5 - 0.4
Alaska pollock
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 4% 6% 39% 0% 14% 52% 75% 26% 76% 3% 458% 1%
Crab meat
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 +75.9%
Contains more Vitamin B2 +305.5%
Contains more Vitamin B3 +194.7%
Contains more Vitamin B6 +82.8%
Contains more Vitamin C +∞%
Contains more Folate +1600%
Contains more Vitamin B12 +214.2%
Equal in Vitamin B1 - 0.053
Equal in Vitamin B5 - 0.4

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Alaska pollock
Alaska pollock
2
:
2
Crab meat
Crab meat
Contains more Protein +21.3%
Contains more Fats +30.5%
Equal in Water - 77.55
Equal in Other - 1.56
Alaska pollock
23% 74% 2%
Protein: 23.48 g
Fats: 1.18 g
Carbs: 0 g
Water: 73.65 g
Other: 1.69 g
Crab meat
19% 78%
Protein: 19.35 g
Fats: 1.54 g
Carbs: 0 g
Water: 77.55 g
Other: 1.56 g
Contains more Protein +21.3%
Contains more Fats +30.5%
Equal in Water - 77.55
Equal in Other - 1.56

Fat Type Comparison

Fat type breakdown side-by-side comparison
Alaska pollock
Alaska pollock
1
:
2
Crab meat
Crab meat
Contains less Saturated Fat -16.4%
Contains more Monounsaturated Fat +38.1%
Equal in Polyunsaturated fat - 0.536
Alaska pollock
18% 15% 67%
Saturated Fat: 0.159 g
Monounsaturated Fat: 0.134 g
Polyunsaturated fat: 0.583 g
Crab meat
16% 22% 63%
Saturated Fat: 0.133 g
Monounsaturated Fat: 0.185 g
Polyunsaturated fat: 0.536 g
Contains less Saturated Fat -16.4%
Contains more Monounsaturated Fat +38.1%
Equal in Polyunsaturated fat - 0.536

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Alaska pollock Crab meat Opinion
Protein 23.48g 19.35g Alaska pollock
Fats 1.18g 1.54g Crab meat
Calories 111kcal 97kcal Alaska pollock
Calcium 72mg 59mg Alaska pollock
Iron 0.56mg 0.76mg Crab meat
Magnesium 81mg 63mg Alaska pollock
Phosphorus 267mg 280mg Crab meat
Potassium 430mg 262mg Alaska pollock
Sodium 419mg 1072mg Alaska pollock
Zinc 0.57mg 7.62mg Crab meat
Copper 0.06mg 1.182mg Crab meat
Manganese 0.018mg 0.04mg Crab meat
Selenium 44.1µg 40µg Alaska pollock
Vitamin A 51IU 29IU Alaska pollock
Vitamin A RAE 17µg 9µg Alaska pollock
Vitamin E 0.28mg Alaska pollock
Vitamin D 51IU Alaska pollock
Vitamin D 1.3µg Alaska pollock
Vitamin C 0mg 7.6mg Crab meat
Vitamin B1 0.054mg 0.053mg Alaska pollock
Vitamin B2 0.223mg 0.055mg Alaska pollock
Vitamin B3 3.949mg 1.34mg Alaska pollock
Vitamin B5 0.432mg 0.4mg Alaska pollock
Vitamin B6 0.329mg 0.18mg Alaska pollock
Folate 3µg 51µg Crab meat
Vitamin B12 3.66µg 11.5µg Crab meat
Vitamin K 0.1µg Alaska pollock
Tryptophan 0.263mg 0.269mg Crab meat
Threonine 1.029mg 0.783mg Alaska pollock
Isoleucine 1.082mg 0.938mg Alaska pollock
Leucine 1.908mg 1.536mg Alaska pollock
Lysine 2.157mg 1.684mg Alaska pollock
Methionine 0.696mg 0.545mg Alaska pollock
Phenylalanine 0.917mg 0.817mg Alaska pollock
Valine 1.21mg 0.91mg Alaska pollock
Histidine 0.691mg 0.393mg Alaska pollock
Cholesterol 86mg 53mg Crab meat
Saturated Fat 0.159g 0.133g Crab meat
Omega-3 - DHA 0.423g 0.118g Alaska pollock
Omega-3 - EPA 0.086g 0.295g Crab meat
Omega-3 - DPA 0.027g 0.031g Crab meat
Monounsaturated Fat 0.134g 0.185g Crab meat
Polyunsaturated fat 0.583g 0.536g Alaska pollock

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Alaska pollock 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
62%
Alaska pollock
135%
Crab meat
Minerals Daily Need Coverage Score
59%
Alaska pollock
120%
Crab meat

Comparison summary

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 - 33mg)
Which food is lower in Saturated Fat?
Crab meat
Crab meat is lower in Saturated Fat (difference - 0.026g)
Which food contains less Sodium?
Alaska pollock
Alaska pollock contains less Sodium (difference - 653mg)
Which food is cheaper?
Alaska pollock
Alaska pollock is cheaper (difference - $5)
Which food is richer in vitamins?
Alaska pollock
Alaska pollock is relatively richer in vitamins
Which food is lower in glycemic index?
?
The foods have equal glycemic indexes (0)
Which food is richer in minerals?
?
It cannot be stated which food is richer in vitamins. See the charts below for detailed information. See the charts below for detailed information. See the charts below for detailed information.

References

The source of all the nutrient values on the page (excluding the main article the sources for which are presented separately if present) is the USDA's FoodCentral. The exact links to the foods presented on this page can be found below.

  1. Alaska pollock - https://fdc.nal.usda.gov/fdc-app.html#/food-details/173681/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.