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  6. Alaska pollock vs. Crab meat

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.
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 58% 22% 38% 21% 20% 16% 114% 55% 2.3% 241%
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 45% 18% 23% 29% 394% 208% 120% 140% 5.2% 218%
Contains more MagnesiumMagnesium +28.6%
Contains more CalciumCalcium +22%
Contains more PotassiumPotassium +64.1%
Contains less SodiumSodium -60.9%
Contains more IronIron +35.7%
Contains more CopperCopper +1870%
Contains more ZincZinc +1236.8%
Contains more ManganeseManganese +122.2%
~equal in Phosphorus ~280mg
~equal in Selenium ~40µg

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.
Vitamin C Vit. C Vitamin A Vit. A Vitamin E Vit. E Vitamin D Vit. D Vitamin B1 Vit. B1 Vitamin B2 Vit. B2 Vitamin B3 Vit. B3 Vitamin B5 Vit. B5 Vitamin B6 Vit. B6 Vitamin B12 Vit. B12 Vitamin K Vit. K Folate Folate Choline Choline 0% 3.1% 5.6% 39% 14% 51% 74% 26% 76% 458% 0.25% 2.3% 50%
Vitamin C Vit. C Vitamin A Vit. A Vitamin E Vit. E Vitamin D Vit. D Vitamin B1 Vit. B1 Vitamin B2 Vit. B2 Vitamin B3 Vit. B3 Vitamin B5 Vit. B5 Vitamin B6 Vit. B6 Vitamin B12 Vit. B12 Vitamin K Vit. K Folate Folate Choline Choline 25% 1.7% 0% 0% 13% 13% 25% 24% 42% 1438% 0% 38% 0%
Contains more Vitamin AVitamin A +75.9%
Contains more Vitamin EVitamin E +∞%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin B2Vitamin B2 +305.5%
Contains more Vitamin B3Vitamin B3 +194.7%
Contains more Vitamin B6Vitamin B6 +82.8%
Contains more Vitamin KVitamin K +∞%
Contains more CholineCholine +∞%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin B12Vitamin B12 +214.2%
Contains more FolateFolate +1600%
~equal in Vitamin B1 ~0.053mg
~equal in Vitamin B5 ~0.4mg

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
23% 74% 2%
Protein: 23.48 g
Fats: 1.18 g
Carbs: 0 g
Water: 73.65 g
Other: 1.69 g
19% 78%
Protein: 19.35 g
Fats: 1.54 g
Carbs: 0 g
Water: 77.55 g
Other: 1.56 g
Contains more ProteinProtein +21.3%
Contains more FatsFats +30.5%
~equal in Carbs ~0g
~equal in Water ~77.55g
~equal in Other ~1.56g

Fat Type Comparison

Fat type breakdown side-by-side comparison
18% 15% 67%
Saturated Fat: Sat. Fat 0.159 g
Monounsaturated Fat: Mono. Fat 0.134 g
Polyunsaturated fat: Poly. Fat 0.583 g
16% 22% 63%
Saturated Fat: Sat. Fat 0.133 g
Monounsaturated Fat: Mono. Fat 0.185 g
Polyunsaturated fat: Poly. Fat 0.536 g
Contains less Sat. FatSaturated Fat -16.4%
Contains more Mono. FatMonounsaturated Fat +38.1%
~equal in Polyunsaturated fat ~0.536g

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 Cholesterol ok
Lower in Sugar 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
Calories 111kcal 97kcal Alaska pollock
Protein 23.48g 19.35g Alaska pollock
Fats 1.18g 1.54g Crab meat
Vitamin C 0mg 7.6mg Crab meat
Cholesterol 86mg 53mg Crab meat
Vitamin D 51IU Alaska pollock
Magnesium 81mg 63mg Alaska pollock
Calcium 72mg 59mg Alaska pollock
Potassium 430mg 262mg Alaska pollock
Iron 0.56mg 0.76mg Crab meat
Copper 0.06mg 1.182mg Crab meat
Zinc 0.57mg 7.62mg Crab meat
Phosphorus 267mg 280mg Crab meat
Sodium 419mg 1072mg Alaska pollock
Vitamin A 51IU 29IU Alaska pollock
Vitamin A 17µg 9µg Alaska pollock
Vitamin E 0.28mg Alaska pollock
Vitamin D 1.3µg Alaska pollock
Manganese 0.018mg 0.04mg Crab meat
Selenium 44.1µg 40µg Alaska pollock
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
Vitamin B12 3.66µg 11.5µg Crab meat
Vitamin K 0.1µg Alaska pollock
Folate 3µg 51µg Crab meat
Choline 91.6mg Alaska pollock
Saturated Fat 0.159g 0.133g Crab meat
Monounsaturated Fat 0.134g 0.185g Crab meat
Polyunsaturated fat 0.583g 0.536g 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
Omega-3 - EPA 0.086g 0.295g Crab meat
Omega-3 - DHA 0.423g 0.118g Alaska pollock
Omega-3 - DPA 0.027g 0.031g Crab meat

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Alaska pollock Crab meat
Low Calories diet ok
Low Fats diet ok
Low Carbs diet Equal
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
61%
Alaska pollock
125%
Crab meat
Minerals Daily Need Coverage Score
59%
Alaska pollock
120%
Crab meat

Comparison summary

Which food is lower in Cholesterol?
Crab meat
Crab meat is lower in Cholesterol (difference - 33mg)
Which food is lower in Sugar?
Crab meat
Crab meat is lower in Sugar (difference - 0g)
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

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. 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.