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Cod vs. Crab — In-Depth Nutrition Comparison

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What are the main differences between Cod and Crab?

  • Cod is richer in Vitamin B5, yet Crab is richer in Vitamin B12, Copper, Zinc, Selenium, Folate, Vitamin E , and Calcium.
  • Cod's daily need coverage for Vitamin B5 is 3040% higher.
  • Cod contains less Cholesterol.

We used Fish, cod, Atlantic, raw and Crustaceans, crab, blue, canned types in this comparison.

Infographic

Cod vs Crab 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.
Cod
2
:
8
Crab
Contains more Potassium +59.5%
Contains less Sodium -90.4%
Contains more Calcium +468.8%
Contains more Iron +31.6%
Contains more Magnesium +12.5%
Contains more Phosphorus +15.3%
Contains more Zinc +746.7%
Contains more Copper +2807.1%
Contains more Manganese +393.3%
Contains more Selenium +29.6%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 5% 15% 23% 87% 37% 8% 13% 10% 2% 181%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 28% 19% 26% 101% 23% 74% 104% 272% 10% 234%
Contains more Potassium +59.5%
Contains less Sodium -90.4%
Contains more Calcium +468.8%
Contains more Iron +31.6%
Contains more Magnesium +12.5%
Contains more Phosphorus +15.3%
Contains more Zinc +746.7%
Contains more Copper +2807.1%
Contains more Manganese +393.3%
Contains more Selenium +29.6%

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.
Cod
5
:
7
Crab
Contains more Vitamin A +1900%
Contains more Vitamin D +∞%
Contains more Vitamin B1 +230.4%
Contains more Vitamin B5 +15246%
Contains more Vitamin B6 +57.1%
Contains more Vitamin E +187.5%
Contains more Vitamin C +230%
Contains more Vitamin B2 +43.1%
Contains more Vitamin B3 +33.2%
Contains more Folate +628.6%
Contains more Vitamin B12 +265.9%
Contains more Vitamin K +200%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 3% 13% 27% 4% 19% 15% 39% 9180% 57% 6% 114% 1%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 1% 37% 0% 11% 6% 22% 52% 60% 36% 39% 417% 1%
Contains more Vitamin A +1900%
Contains more Vitamin D +∞%
Contains more Vitamin B1 +230.4%
Contains more Vitamin B5 +15246%
Contains more Vitamin B6 +57.1%
Contains more Vitamin E +187.5%
Contains more Vitamin C +230%
Contains more Vitamin B2 +43.1%
Contains more Vitamin B3 +33.2%
Contains more Folate +628.6%
Contains more Vitamin B12 +265.9%
Contains more Vitamin K +200%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Cod
1
:
3
Crab
Contains more Fats +10.4%
Contains more Other +463.3%
Equal in Protein - 17.88
Equal in Water - 79.69
18% 81%
Protein: 17.81 g
Fats: 0.67 g
Carbs: 0 g
Water: 81.22 g
Other: 0.3 g
18% 80% 2%
Protein: 17.88 g
Fats: 0.74 g
Carbs: 0 g
Water: 79.69 g
Other: 1.69 g
Contains more Fats +10.4%
Contains more Other +463.3%
Equal in Protein - 17.88
Equal in Water - 79.69

Fat Type Comparison

Fat type breakdown side-by-side comparison
Cod
1
:
2
Crab
Contains less Saturated Fat -34.8%
Contains more Monounsaturated Fat +37.2%
Contains more Polyunsaturated fat +11.7%
29% 21% 51%
Saturated Fat: 0.131 g
Monounsaturated Fat: 0.094 g
Polyunsaturated fat: 0.231 g
34% 22% 44%
Saturated Fat: 0.201 g
Monounsaturated Fat: 0.129 g
Polyunsaturated fat: 0.258 g
Contains less Saturated Fat -34.8%
Contains more Monounsaturated Fat +37.2%
Contains more Polyunsaturated fat +11.7%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Cod Crab Opinion
Protein 17.81g 17.88g Crab
Fats 0.67g 0.74g Crab
Calories 82kcal 83kcal Crab
Calcium 16mg 91mg Crab
Iron 0.38mg 0.5mg Crab
Magnesium 32mg 36mg Crab
Phosphorus 203mg 234mg Crab
Potassium 413mg 259mg Cod
Sodium 54mg 563mg Cod
Zinc 0.45mg 3.81mg Crab
Copper 0.028mg 0.814mg Crab
Manganese 0.015mg 0.074mg Crab
Selenium 33.1µg 42.9µg Crab
Vitamin A 40IU 2IU Cod
Vitamin A RAE 12µg 1µg Cod
Vitamin E 0.64mg 1.84mg Crab
Vitamin D 36IU 0IU Cod
Vitamin D 0.9µg 0µg Cod
Vitamin C 1mg 3.3mg Crab
Vitamin B1 0.076mg 0.023mg Cod
Vitamin B2 0.065mg 0.093mg Crab
Vitamin B3 2.063mg 2.747mg Crab
Vitamin B5 153mg 0.997mg Cod
Vitamin B6 0.245mg 0.156mg Cod
Folate 7µg 51µg Crab
Vitamin B12 0.91µg 3.33µg Crab
Vitamin K 0.1µg 0.3µg Crab
Tryptophan 0.199mg 0.226mg Crab
Threonine 0.781mg 0.727mg Cod
Isoleucine 0.821mg 0.776mg Cod
Leucine 1.447mg 1.307mg Cod
Lysine 1.635mg 1.386mg Cod
Methionine 0.527mg 0.452mg Cod
Phenylalanine 0.695mg 0.708mg Crab
Valine 0.917mg 0.806mg Cod
Histidine 0.524mg 0.393mg Cod
Cholesterol 43mg 97mg Cod
Trans Fat 0.014g Cod
Saturated Fat 0.131g 0.201g Cod
Omega-3 - DHA 0.12g 0.067g Cod
Omega-3 - EPA 0.064g 0.101g Crab
Omega-3 - DPA 0.01g 0.009g Cod
Monounsaturated Fat 0.094g 0.129g Crab
Polyunsaturated fat 0.231g 0.258g Crab
Omega-6 - Eicosadienoic acid 0.005g Crab

Which food is preferable for your diet?

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

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
790%
Cod
56%
Crab
Minerals Daily Need Coverage Score
38%
Cod
89%
Crab

Comparison summary

Which food is richer in minerals?
Crab
Crab is relatively richer in minerals
Which food contains less Sodium?
Cod
Cod contains less Sodium (difference - 509mg)
Which food is lower in Cholesterol?
Cod
Cod is lower in Cholesterol (difference - 54mg)
Which food is lower in Saturated Fat?
Cod
Cod is lower in Saturated Fat (difference - 0.07g)
Which food is cheaper?
Cod
Cod is cheaper (difference - $10.7)
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 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. Cod - https://fdc.nal.usda.gov/fdc-app.html#/food-details/171955/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.