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Crab meat vs. Mackerel — In-Depth Nutrition Comparison

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The main differences between Crab meat and Mackerel

  • Crab meat is richer in Copper, Zinc, and Folate, yet Mackerel is richer in Vitamin B12, Vitamin B3, Vitamin B2, Vitamin B6, and Selenium.
  • Daily need coverage for Vitamin B12 from Mackerel is 313% higher.
  • Crab meat contains 26 times more Folate than Mackerel. Crab meat contains 51µg of Folate, while Mackerel contains 2µg.
  • Mackerel contains less Sodium.

Food types used in this article are Crustaceans, crab, alaska king, cooked, moist heat and Fish, mackerel, Atlantic, cooked, dry heat.

Infographic

Crab meat vs Mackerel 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 45% 18% 23% 29% 394% 208% 120% 140% 5.2% 218%
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 69% 4.5% 35% 59% 31% 26% 119% 11% 2.6% 281%
Contains more CalciumCalcium +293.3%
Contains more CopperCopper +1157.4%
Contains more ZincZinc +710.6%
Contains more ManganeseManganese +100%
Contains more MagnesiumMagnesium +54%
Contains more PotassiumPotassium +53.1%
Contains more IronIron +106.6%
Contains less SodiumSodium -92.3%
Contains more SeleniumSelenium +29%
~equal in Phosphorus ~278mg

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 25% 1.7% 0% 0% 13% 13% 25% 24% 42% 1438% 0% 38% 0%
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 1.3% 11% 0% 0% 40% 95% 128% 59% 106% 2375% 0% 1.5% 0%
Contains more Vitamin CVitamin C +1800%
Contains more FolateFolate +2450%
Contains more Vitamin AVitamin A +520.7%
Contains more Vitamin B1Vitamin B1 +200%
Contains more Vitamin B2Vitamin B2 +649.1%
Contains more Vitamin B3Vitamin B3 +411.2%
Contains more Vitamin B5Vitamin B5 +147.5%
Contains more Vitamin B6Vitamin B6 +155.6%
Contains more Vitamin B12Vitamin B12 +65.2%
~equal in Vitamin E ~mg
~equal in Vitamin D ~µg
~equal in Vitamin K ~µg
~equal in Choline ~mg

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
19% 78%
Protein: 19.35 g
Fats: 1.54 g
Carbs: 0 g
Water: 77.55 g
Other: 1.56 g
24% 18% 53% 5%
Protein: 23.85 g
Fats: 17.81 g
Carbs: 0 g
Water: 53.27 g
Other: 5.07 g
Contains more WaterWater +45.6%
Contains more ProteinProtein +23.3%
Contains more FatsFats +1056.5%
Contains more OtherOther +225%
~equal in Carbs ~0g

Fat Type Comparison

Fat type breakdown side-by-side comparison
16% 22% 63%
Saturated Fat: Sat. Fat 0.133 g
Monounsaturated Fat: Mono. Fat 0.185 g
Polyunsaturated fat: Poly. Fat 0.536 g
27% 45% 28%
Saturated Fat: Sat. Fat 4.176 g
Monounsaturated Fat: Mono. Fat 7.006 g
Polyunsaturated fat: Poly. Fat 4.3 g
Contains less Sat. FatSaturated Fat -96.8%
Contains more Mono. FatMonounsaturated Fat +3687%
Contains more Poly. FatPolyunsaturated fat +702.2%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Crab meat Mackerel Opinion
Calories 97kcal 262kcal Mackerel
Protein 19.35g 23.85g Mackerel
Fats 1.54g 17.81g Mackerel
Vitamin C 7.6mg 0.4mg Crab meat
Cholesterol 53mg 75mg Crab meat
Magnesium 63mg 97mg Mackerel
Calcium 59mg 15mg Crab meat
Potassium 262mg 401mg Mackerel
Iron 0.76mg 1.57mg Mackerel
Copper 1.182mg 0.094mg Crab meat
Zinc 7.62mg 0.94mg Crab meat
Phosphorus 280mg 278mg Crab meat
Sodium 1072mg 83mg Mackerel
Vitamin A 29IU 180IU Mackerel
Vitamin A RAE 9µg 54µg Mackerel
Manganese 0.04mg 0.02mg Crab meat
Selenium 40µg 51.6µg Mackerel
Vitamin B1 0.053mg 0.159mg Mackerel
Vitamin B2 0.055mg 0.412mg Mackerel
Vitamin B3 1.34mg 6.85mg Mackerel
Vitamin B5 0.4mg 0.99mg Mackerel
Vitamin B6 0.18mg 0.46mg Mackerel
Vitamin B12 11.5µg 19µg Mackerel
Folate 51µg 2µg Crab meat
Saturated Fat 0.133g 4.176g Crab meat
Monounsaturated Fat 0.185g 7.006g Mackerel
Polyunsaturated fat 0.536g 4.3g Mackerel
Tryptophan 0.269mg 0.267mg Crab meat
Threonine 0.783mg 1.045mg Mackerel
Isoleucine 0.938mg 1.099mg Mackerel
Leucine 1.536mg 1.938mg Mackerel
Lysine 1.684mg 2.19mg Mackerel
Methionine 0.545mg 0.706mg Mackerel
Phenylalanine 0.817mg 0.931mg Mackerel
Valine 0.91mg 1.228mg Mackerel
Histidine 0.393mg 0.702mg Mackerel
Omega-3 - EPA 0.295g 0.504g Mackerel
Omega-3 - DHA 0.118g 0.699g Mackerel
Omega-3 - DPA 0.031g 0.106g Mackerel

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Crab meat Mackerel
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
125%
Crab meat
217%
Mackerel
Minerals Daily Need Coverage Score
120%
Crab meat
64%
Mackerel

Comparison summary

Which food contains less Sodium?
Mackerel
Mackerel contains less Sodium (difference - 989mg)
Which food is cheaper?
Mackerel
Mackerel is cheaper (difference - $5)
Which food is richer in vitamins?
Mackerel
Mackerel is relatively richer in vitamins
Which food is lower in Cholesterol?
Crab meat
Crab meat is lower in Cholesterol (difference - 22mg)
Which food is lower in Saturated Fat?
Crab meat
Crab meat is lower in Saturated Fat (difference - 4.043g)
Which food contains less Sugar?
?
The foods are relatively equal in Sugar ( 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.

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. Crab meat - https://fdc.nal.usda.gov/fdc-app.html#/food-details/174202/nutrients
  2. Mackerel - https://fdc.nal.usda.gov/fdc-app.html#/food-details/175120/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.