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  6. Cod vs. Crab meat

Cod vs. Crab meat — In-Depth Nutrition Comparison

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Summary of differences between Cod and Crab meat

  • Cod has more Vitamin B6, and Vitamin B3, however, Crab meat is higher in Vitamin B12, Copper, Zinc, Phosphorus, Folate, and Vitamin C.
  • Crab meat covers your daily need of Vitamin B12 435% more than Cod.
  • Cod has 2 times more Vitamin B3 than Crab meat. While Cod has 2.513mg of Vitamin B3, Crab meat has only 1.34mg.
  • Cod has less Sodium.

These are the specific foods used in this comparison Fish, cod, Atlantic, cooked, dry heat and Crustaceans, crab, alaska king, cooked, moist heat.

Infographic

Cod 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.
Cod
Cod
1
:
9
Crab meat
Crab meat
Contains less Sodium -92.7%
Contains more Calcium +321.4%
Contains more Iron +55.1%
Contains more Magnesium +50%
Contains more Phosphorus +102.9%
Contains more Zinc +1213.8%
Contains more Copper +3183.3%
Contains more Manganese +100%
Equal in Potassium - 262
Equal in Selenium - 40
Cod
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 5% 19% 30% 60% 22% 11% 16% 12% 3% 206%
Crab meat
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 18% 29% 45% 120% 24% 140% 208% 394% 6% 219%
Contains less Sodium -92.7%
Contains more Calcium +321.4%
Contains more Iron +55.1%
Contains more Magnesium +50%
Contains more Phosphorus +102.9%
Contains more Zinc +1213.8%
Contains more Copper +3183.3%
Contains more Manganese +100%
Equal in Potassium - 262
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.
Cod
Cod
8
:
4
Crab meat
Crab meat
Contains more Vitamin A +62.1%
Contains more Vitamin B1 +66%
Contains more Vitamin B2 +43.6%
Contains more Vitamin B3 +87.5%
Contains more Vitamin B6 +57.2%
Contains more Vitamin C +660%
Contains more Vitamin B5 +122.2%
Contains more Folate +537.5%
Contains more Vitamin B12 +995.2%
Cod
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 3% 17% 36% 4% 22% 19% 48% 11% 66% 6% 132% 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 +62.1%
Contains more Vitamin B1 +66%
Contains more Vitamin B2 +43.6%
Contains more Vitamin B3 +87.5%
Contains more Vitamin B6 +57.2%
Contains more Vitamin C +660%
Contains more Vitamin B5 +122.2%
Contains more Folate +537.5%
Contains more Vitamin B12 +995.2%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Cod
Cod
1
:
3
Crab meat
Crab meat
Contains more Protein +18%
Contains more Fats +79.1%
Contains more Other +300%
Equal in Water - 77.55
Cod
23% 76%
Protein: 22.83 g
Fats: 0.86 g
Carbs: 0 g
Water: 75.92 g
Other: 0.39 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 +18%
Contains more Fats +79.1%
Contains more Other +300%
Equal in Water - 77.55

Fat Type Comparison

Fat type breakdown side-by-side comparison
Cod
Cod
0
:
3
Crab meat
Crab meat
Contains less Saturated Fat -20.8%
Contains more Monounsaturated Fat +49.2%
Contains more Polyunsaturated fat +83.6%
Cod
29% 21% 50%
Saturated Fat: 0.168 g
Monounsaturated Fat: 0.124 g
Polyunsaturated fat: 0.292 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 -20.8%
Contains more Monounsaturated Fat +49.2%
Contains more Polyunsaturated fat +83.6%

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

All nutrients comparison - raw data values

Nutrient Cod Crab meat Opinion
Protein 22.83g 19.35g Cod
Fats 0.86g 1.54g Crab meat
Calories 105kcal 97kcal Cod
Calcium 14mg 59mg Crab meat
Iron 0.49mg 0.76mg Crab meat
Magnesium 42mg 63mg Crab meat
Phosphorus 138mg 280mg Crab meat
Potassium 244mg 262mg Crab meat
Sodium 78mg 1072mg Cod
Zinc 0.58mg 7.62mg Crab meat
Copper 0.036mg 1.182mg Crab meat
Manganese 0.02mg 0.04mg Crab meat
Selenium 37.6µg 40µg Crab meat
Vitamin A 47IU 29IU Cod
Vitamin A RAE 14µg 9µg Cod
Vitamin E 0.81mg Cod
Vitamin D 46IU Cod
Vitamin D 1.2µg Cod
Vitamin C 1mg 7.6mg Crab meat
Vitamin B1 0.088mg 0.053mg Cod
Vitamin B2 0.079mg 0.055mg Cod
Vitamin B3 2.513mg 1.34mg Cod
Vitamin B5 0.18mg 0.4mg Crab meat
Vitamin B6 0.283mg 0.18mg Cod
Folate 8µg 51µg Crab meat
Vitamin B12 1.05µg 11.5µg Crab meat
Vitamin K 0.1µg Cod
Tryptophan 0.256mg 0.269mg Crab meat
Threonine 1.001mg 0.783mg Cod
Isoleucine 1.052mg 0.938mg Cod
Leucine 1.856mg 1.536mg Cod
Lysine 2.097mg 1.684mg Cod
Methionine 0.676mg 0.545mg Cod
Phenylalanine 0.891mg 0.817mg Cod
Valine 1.176mg 0.91mg Cod
Histidine 0.672mg 0.393mg Cod
Cholesterol 55mg 53mg Crab meat
Saturated Fat 0.168g 0.133g Crab meat
Omega-3 - DHA 0.154g 0.118g Cod
Omega-3 - EPA 0.004g 0.295g Crab meat
Omega-3 - DPA 0.013g 0.031g Crab meat
Monounsaturated Fat 0.124g 0.185g Crab meat
Polyunsaturated fat 0.292g 0.536g Crab meat

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Cod 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
30%
Cod
135%
Crab meat
Minerals Daily Need Coverage Score
38%
Cod
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 - 2mg)
Which food is lower in Saturated Fat?
Crab meat
Crab meat is lower in Saturated Fat (difference - 0.035g)
Which food is richer in minerals?
Crab meat
Crab meat is relatively richer in minerals
Which food contains less Sodium?
Cod
Cod contains less Sodium (difference - 994mg)
Which food is cheaper?
Cod
Cod is cheaper (difference - $10.7)
Which food is richer in vitamins?
Cod
Cod is relatively richer in vitamins
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. Cod - https://fdc.nal.usda.gov/fdc-app.html#/food-details/171956/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.