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  6. Crab meat vs. Sardines

Crab meat vs. Sardines — In-Depth Nutrition Comparison

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A recap on the differences between crab meat and sardines

  • Crab meat is higher in copper, vitamin B12, and zinc, yet sardines are higher in calcium, phosphorus, iron, vitamin B3, and selenium.
  • Crab meat covers your daily copper needs 111% more than sardines.
  • Crab meat contains 6 times more zinc than sardines. While crab meat contains 7.62mg of zinc, sardines contain only 1.31mg.
  • The amount of sodium in sardines is lower.

Food varieties used in this article are Crustaceans, crab, alaska king, cooked, moist heat and Fish, sardine, Atlantic, canned in oil, drained solids with bone.

Infographic

Crab meat vs Sardines 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 28% 115% 35% 110% 62% 36% 210% 40% 14% 287%
Contains more MagnesiumMagnesium +61.5%
Contains more CopperCopper +535.5%
Contains more ZincZinc +481.7%
Contains more CalciumCalcium +547.5%
Contains more PotassiumPotassium +51.5%
Contains more IronIron +284.2%
Contains more PhosphorusPhosphorus +75%
Contains less SodiumSodium -71.4%
Contains more ManganeseManganese +170%
Contains more SeleniumSelenium +31.8%

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 D Vit. D Vitamin A Vit. A Vitamin E Vit. E 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 25% 0% 3% 0% 13% 13% 25% 24% 42% 1438% 0% 38%
Vitamin C Vit. C Vitamin D Vit. D Vitamin A Vit. A Vitamin E Vit. E 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 0% 72% 11% 41% 20% 52% 98% 39% 39% 1118% 6.5% 7.5%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin B12Vitamin B12 +28.6%
Contains more FolateFolate +410%
Contains more Vitamin AVitamin A +255.6%
Contains more Vitamin B1Vitamin B1 +50.9%
Contains more Vitamin B2Vitamin B2 +312.7%
Contains more Vitamin B3Vitamin B3 +291.4%
Contains more Vitamin B5Vitamin B5 +60.5%
~equal in Vitamin B6 ~0.167mg

All nutrients comparison - raw data values

Nutrient Crab meat Sardines DV% diff.
Copper 1.182mg 0.186mg 111%
Vitamin B12 11.5µg 8.94µg 107%
Zinc 7.62mg 1.31mg 57%
Sodium 1072mg 307mg 33%
Calcium 59mg 382mg 32%
Polyunsaturated fat 0.536g 5.148g 31%
Cholesterol 53mg 142mg 30%
Phosphorus 280mg 490mg 30%
Iron 0.76mg 2.92mg 27%
Vitamin D* 193 IU 24%
Vitamin D 4.8µg 24%
Vitamin B3 1.34mg 5.245mg 24%
Selenium 40µg 52.7µg 23%
Fats 1.54g 11.45g 15%
Vitamin E 2.04mg 14%
Choline 75mg 14%
Vitamin B2 0.055mg 0.227mg 13%
Protein 19.35g 24.62g 11%
Folate 51µg 10µg 10%
Monounsaturated fat 0.185g 3.869g 9%
Vitamin C 7.6mg 0mg 8%
Calories 97kcal 208kcal 6%
Magnesium 63mg 39mg 6%
Saturated fat 0.133g 1.528g 6%
Vitamin B5 0.4mg 0.642mg 5%
Potassium 262mg 397mg 4%
Vitamin A 9µg 32µg 3%
Manganese 0.04mg 0.108mg 3%
Vitamin B1 0.053mg 0.08mg 2%
Vitamin K 2.6µg 2%
Vitamin B6 0.18mg 0.167mg 1%
Protein per 100 calories 20g 12g N/A
Calories per 10 g protein 50kcal 84kcal N/A
Weight per 100 calories 103g 48g N/A
Unsaturated / Saturated Fat ratio 5.4 5.9 N/A
Tryptophan 0.269mg 0.276mg 0%
Threonine 0.783mg 1.079mg 0%
Isoleucine 0.938mg 1.134mg 0%
Leucine 1.536mg 2.001mg 0%
Lysine 1.684mg 2.26mg 0%
Methionine 0.545mg 0.729mg 0%
Phenylalanine 0.817mg 0.961mg 0%
Valine 0.91mg 1.268mg 0%
Histidine 0.393mg 0.725mg 0%
Omega-3 - EPA 0.295g 0.473g N/A
Omega-3 - DHA 0.118g 0.509g N/A
Omega-3 - DPA 0.031g 0g N/A

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
25% 11% 60% 4%
Protein: 24.62 g
Fats: 11.45 g
Carbs: 0 g
Water: 59.61 g
Other: 4.32 g
Contains more WaterWater +30.1%
Contains more ProteinProtein +27.2%
Contains more FatsFats +643.5%
Contains more OtherOther +176.9%
~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
14% 37% 49%
Saturated fat: Sat. Fat 1.528 g
Monounsaturated fat: Mono. Fat 3.869 g
Polyunsaturated fat: Poly. Fat 5.148 g
Contains less Sat. FatSaturated fat -91.3%
Contains more Mono. FatMonounsaturated fat +1991.4%
Contains more Poly. FatPolyunsaturated fat +860.4%

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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. Sardines - https://fdc.nal.usda.gov/fdc-app.html#/food-details/175139/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.