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Alaska pollock vs. Crab — In-Depth Nutrition Comparison

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How are Alaska pollock and Crab different?

  • Alaska pollock is richer in Vitamin B12, Vitamin B6, Magnesium, Vitamin B2, and Vitamin D, while Crab is higher in Copper, Zinc, Folate, Vitamin B5, and Vitamin E .
  • Crab covers your daily need of Copper 84% more than Alaska pollock.

Fish, pollock, Alaska, cooked, dry heat (may have been previously frozen) and Crustaceans, crab, blue, canned types were used in this article.

Infographic

Alaska pollock vs Crab infographic
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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%
Crab
4
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 26% 27% 23% 19% 271% 104% 100% 73% 9.7% 234%
Contains more MagnesiumMagnesium +125%
Contains more PotassiumPotassium +66%
Contains more IronIron +12%
Contains more PhosphorusPhosphorus +14.1%
Contains less SodiumSodium -25.6%
Contains more CalciumCalcium +26.4%
Contains more CopperCopper +1256.7%
Contains more ZincZinc +568.4%
Contains more ManganeseManganese +311.1%
~equal in Selenium ~42.9µg

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%
Crab
5
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 11% 0.12% 37% 0% 5.8% 21% 52% 60% 36% 416% 0.75% 38% 44%
Contains more Vitamin AVitamin A +2450%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin B1Vitamin B1 +134.8%
Contains more Vitamin B2Vitamin B2 +139.8%
Contains more Vitamin B3Vitamin B3 +43.8%
Contains more Vitamin B6Vitamin B6 +110.9%
Contains more CholineCholine +13.2%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin E Vitamin E +557.1%
Contains more Vitamin B5Vitamin B5 +130.8%
Contains more Vitamin KVitamin K +200%
Contains more FolateFolate +1600%
~equal in Vitamin B12 ~3.33µg

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
Crab
1
18% 80% 2%
Protein: 17.88 g
Fats: 0.74 g
Carbs: 0 g
Water: 79.69 g
Other: 1.69 g
Contains more ProteinProtein +31.3%
Contains more FatsFats +59.5%
~equal in Carbs ~0g
~equal in Water ~79.69g
~equal in Other ~1.69g

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
Crab
0
34% 22% 44%
Saturated Fat: Sat. Fat 0.201 g
Monounsaturated Fat: Mono. Fat 0.129 g
Polyunsaturated fat: Poly. Fat 0.258 g
Contains less Sat. FatSaturated Fat -20.9%
Contains more Poly. FatPolyunsaturated fat +126%
~equal in Monounsaturated Fat ~0.129g

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
Lower in Cholesterol ok
Lower in Sodium ok
Lower in Saturated Fat ok
Lower in price ok
Lower in Sugar Equal
Lower in Glycemic Index Equal
Rich in minerals Equal
Rich in vitamins Equal

All nutrients comparison - raw data values

Nutrient Alaska pollock Crab Opinion
Calories 111kcal 83kcal Alaska pollock
Protein 23.48g 17.88g Alaska pollock
Fats 1.18g 0.74g Alaska pollock
Vitamin C 0mg 3.3mg Crab
Cholesterol 86mg 97mg Alaska pollock
Vitamin D 51IU 0IU Alaska pollock
Magnesium 81mg 36mg Alaska pollock
Calcium 72mg 91mg Crab
Potassium 430mg 259mg Alaska pollock
Iron 0.56mg 0.5mg Alaska pollock
Copper 0.06mg 0.814mg Crab
Zinc 0.57mg 3.81mg Crab
Phosphorus 267mg 234mg Alaska pollock
Sodium 419mg 563mg Alaska pollock
Vitamin A 51IU 2IU Alaska pollock
Vitamin A RAE 17µg 1µg Alaska pollock
Vitamin E 0.28mg 1.84mg Crab
Vitamin D 1.3µg 0µg Alaska pollock
Manganese 0.018mg 0.074mg Crab
Selenium 44.1µg 42.9µg Alaska pollock
Vitamin B1 0.054mg 0.023mg Alaska pollock
Vitamin B2 0.223mg 0.093mg Alaska pollock
Vitamin B3 3.949mg 2.747mg Alaska pollock
Vitamin B5 0.432mg 0.997mg Crab
Vitamin B6 0.329mg 0.156mg Alaska pollock
Vitamin B12 3.66µg 3.33µg Alaska pollock
Vitamin K 0.1µg 0.3µg Crab
Folate 3µg 51µg Crab
Trans Fat 0.014g Alaska pollock
Choline 91.6mg 80.9mg Alaska pollock
Saturated Fat 0.159g 0.201g Alaska pollock
Monounsaturated Fat 0.134g 0.129g Alaska pollock
Polyunsaturated fat 0.583g 0.258g Alaska pollock
Tryptophan 0.263mg 0.226mg Alaska pollock
Threonine 1.029mg 0.727mg Alaska pollock
Isoleucine 1.082mg 0.776mg Alaska pollock
Leucine 1.908mg 1.307mg Alaska pollock
Lysine 2.157mg 1.386mg Alaska pollock
Methionine 0.696mg 0.452mg Alaska pollock
Phenylalanine 0.917mg 0.708mg Alaska pollock
Valine 1.21mg 0.806mg Alaska pollock
Histidine 0.691mg 0.393mg Alaska pollock
Omega-3 - EPA 0.086g 0.101g Crab
Omega-3 - DHA 0.423g 0.067g Alaska pollock
Omega-3 - DPA 0.027g 0.009g Alaska pollock
Omega-6 - Eicosadienoic acid 0.005g Crab

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Alaska pollock Crab
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
56%
Crab
Minerals Daily Need Coverage Score
59%
Alaska pollock
89%
Crab

Comparison summary

Which food is lower in Cholesterol?
Alaska pollock
Alaska pollock is lower in Cholesterol (difference - 11mg)
Which food contains less Sodium?
Alaska pollock
Alaska pollock contains less Sodium (difference - 144mg)
Which food is lower in Saturated Fat?
Alaska pollock
Alaska pollock is lower in Saturated Fat (difference - 0.042g)
Which food is cheaper?
Alaska pollock
Alaska pollock is cheaper (difference - $5)
Which food contains less Sugar?
?
The foods are relatively equal in Sugar (0 g)
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.
Which food is richer in vitamins?
?
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 - https://fdc.nal.usda.gov/fdc-app.html#/food-details/171966/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.