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Crab meat vs Cod - In-Depth Nutrition Comparison

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Important differences between Crab meat and Cod

  • Crab meat has more Vitamin B12, Copper, Zinc, Selenium, Folate, Phosphorus, Magnesium, and Vitamin C, however Cod has more Vitamin B5.
  • Cod's daily need coverage for Vitamin B5 is 3052% more.
  • Crab meat has 42 times more Copper than Cod. Crab meat has 1.182mg of Copper, while Cod has 0.028mg.
  • Cod is lower in Sodium.

The food varieties used in the comparison are Crustaceans, crab, alaska king, cooked, moist heat and Fish, cod, Atlantic, raw.

Infographic

Crab meat vs Cod 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" chart below show how much of the daily needs can be covered by 300 grams of the food
Crab meat
Crab meat
6
:
2
Cod
Cod
Contains more Calcium +268.8%
Contains more Iron +100%
Contains more Magnesium +96.9%
Contains more Phosphorus +37.9%
Contains more Zinc +1593.3%
Contains more Copper +4121.4%
Contains more Potassium +57.6%
Contains less Sodium -95%
Crab meat
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 18% 29% 45% 120% 24% 140% 208% 394%
Cod
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 5% 15% 23% 87% 37% 8% 13% 10%
Contains more Calcium +268.8%
Contains more Iron +100%
Contains more Magnesium +96.9%
Contains more Phosphorus +37.9%
Contains more Zinc +1593.3%
Contains more Copper +4121.4%
Contains more Potassium +57.6%
Contains less Sodium -95%

Vitamin Comparison

Vitamin comparison score is based on the number of vitamins by which one or the other food is richer. The "coverage" chart below show how much of the daily needs can be covered by 300 grams of the food
Crab meat
Crab meat
3
:
9
Cod
Cod
Contains more Vitamin C +660%
Contains more Folate +628.6%
Contains more Vitamin B12 +1163.7%
Contains more Vitamin A +37.9%
Contains more Vitamin B1 +43.4%
Contains more Vitamin B2 +18.2%
Contains more Vitamin B3 +54%
Contains more Vitamin B5 +38150%
Contains more Vitamin B6 +36.1%
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%
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% 13% 27% 4% 19% 15% 39% 9180% 57% 6% 114% 1%
Contains more Vitamin C +660%
Contains more Folate +628.6%
Contains more Vitamin B12 +1163.7%
Contains more Vitamin A +37.9%
Contains more Vitamin B1 +43.4%
Contains more Vitamin B2 +18.2%
Contains more Vitamin B3 +54%
Contains more Vitamin B5 +38150%
Contains more Vitamin B6 +36.1%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Crab meat
Crab meat
3
:
1
Cod
Cod
Contains more Fats +129.9%
Contains more Other +420%
Equal in Protein - 17.81
Equal in Water - 81.22
Crab meat
19% 78%
Protein: 19.35 g
Fats: 1.54 g
Carbs: 0 g
Water: 77.55 g
Other: 1.56 g
Cod
18% 81%
Protein: 17.81 g
Fats: 0.67 g
Carbs: 0 g
Water: 81.22 g
Other: 0.3 g
Contains more Fats +129.9%
Contains more Other +420%
Equal in Protein - 17.81
Equal in Water - 81.22

Fat Type Comparison

Fat type breakdown side-by-side comparison
Crab meat
Crab meat
2
:
1
Cod
Cod
Contains more Monounsaturated Fat +96.8%
Contains more Polyunsaturated fat +132%
Equal in Saturated Fat - 0.131
Crab meat
16% 22% 63%
Saturated Fat: 0.133 g
Monounsaturated Fat: 0.185 g
Polyunsaturated fat: 0.536 g
Cod
29% 21% 51%
Saturated Fat: 0.131 g
Monounsaturated Fat: 0.094 g
Polyunsaturated fat: 0.231 g
Contains more Monounsaturated Fat +96.8%
Contains more Polyunsaturated fat +132%
Equal in Saturated Fat - 0.131

Comparison summary table

Pay attention to the most right column. It shows the amounts side by side, making it easier to realize the amount of difference.
Crab meat Cod
Rich in minerals ok
Lower in Sugar ok
Lower in Sodium ok
Lower in Cholesterol ok
Lower in Saturated Fat ok
Lower in price ok
Rich in vitamins ok
Lower in glycemic index Equal

All nutrients comparison - raw data values

Nutrient Crab meat Cod Opinion
Protein 19.35g 17.81g Crab meat
Fats 1.54g 0.67g Crab meat
Calories 97kcal 82kcal Crab meat
Calcium 59mg 16mg Crab meat
Iron 0.76mg 0.38mg Crab meat
Magnesium 63mg 32mg Crab meat
Phosphorus 280mg 203mg Crab meat
Potassium 262mg 413mg Cod
Sodium 1072mg 54mg Cod
Zinc 7.62mg 0.45mg Crab meat
Copper 1.182mg 0.028mg Crab meat
Vitamin A 29IU 40IU Cod
Vitamin A RAE 9µg 12µg Cod
Vitamin E 0.64mg Cod
Vitamin D 36IU Cod
Vitamin D 0.9µg Cod
Vitamin C 7.6mg 1mg Crab meat
Vitamin B1 0.053mg 0.076mg Cod
Vitamin B2 0.055mg 0.065mg Cod
Vitamin B3 1.34mg 2.063mg Cod
Vitamin B5 0.4mg 153mg Cod
Vitamin B6 0.18mg 0.245mg Cod
Folate 51µg 7µg Crab meat
Vitamin B12 11.5µg 0.91µg Crab meat
Vitamin K 0.1µg Cod
Tryptophan 0.269mg 0.199mg Crab meat
Threonine 0.783mg 0.781mg Crab meat
Isoleucine 0.938mg 0.821mg Crab meat
Leucine 1.536mg 1.447mg Crab meat
Lysine 1.684mg 1.635mg Crab meat
Methionine 0.545mg 0.527mg Crab meat
Phenylalanine 0.817mg 0.695mg Crab meat
Valine 0.91mg 0.917mg Cod
Histidine 0.393mg 0.524mg Cod
Cholesterol 53mg 43mg Cod
Saturated Fat 0.133g 0.131g Cod
Omega-3 - DHA 0.118g 0.12g Cod
Omega-3 - EPA 0.295g 0.064g Crab meat
Omega-3 - DPA 0.031g 0.01g Crab meat
Monounsaturated Fat 0.185g 0.094g Crab meat
Polyunsaturated fat 0.536g 0.231g Crab meat

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Crab meat Cod
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 show how much of your all daily needs across all vitamins or minerals this food would cover if you took three 100 grams servings of it (approximation of 3 serving sizes)
Vitamins Daily Need Coverage Score
135%
Crab meat
790%
Cod
Minerals Daily Need Coverage Score
122%
Crab meat
24%
Cod

Comparison summary

Which food is richer in minerals?
Crab meat
Crab meat is relatively richer in minerals
Which food is lower in Sugar?
Crab meat
Crab meat is lower in Sugar (difference - 0g)
Which food contains less Sodium?
Cod
Cod contains less Sodium (difference - 1018mg)
Which food is lower in Cholesterol?
Cod
Cod is lower in Cholesterol (difference - 10mg)
Which food is lower in Saturated Fat?
Cod
Cod is lower in Saturated Fat (difference - 0.002g)
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

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. Crab meat - https://fdc.nal.usda.gov/fdc-app.html#/food-details/174202/nutrients
  2. Cod - https://fdc.nal.usda.gov/fdc-app.html#/food-details/171955/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.