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  6. Crab meat vs. Sardine

Crab meat vs. Sardine — In-Depth Nutrition Comparison

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A recap on differences between Crab meat and Sardine

  • Crab meat is higher in Copper, Vitamin B12, and Zinc, yet Sardine is higher in Calcium, Phosphorus, Iron, Vitamin B3, and Selenium.
  • Crab meat covers your daily Copper needs 111% more than Sardine.
  • Crab meat contains 6 times more Zinc than Sardine. While Crab meat contains 7.62mg of Zinc, Sardine contains only 1.31mg.
  • The amount of Sodium in Sardine 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 Sardine 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.
Crab meat
Crab meat
3
:
7
Sardine
Sardine
Contains more Magnesium +61.5%
Contains more Zinc +481.7%
Contains more Copper +535.5%
Contains more Calcium +547.5%
Contains more Iron +284.2%
Contains more Phosphorus +75%
Contains more Potassium +51.5%
Contains less Sodium -71.4%
Contains more Manganese +170%
Contains more Selenium +31.8%
Crab meat
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 18% 29% 45% 120% 24% 140% 208% 394% 6% 219%
Sardine
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 115% 110% 28% 210% 36% 41% 36% 62% 15% 288%
Contains more Magnesium +61.5%
Contains more Zinc +481.7%
Contains more Copper +535.5%
Contains more Calcium +547.5%
Contains more Iron +284.2%
Contains more Phosphorus +75%
Contains more Potassium +51.5%
Contains less Sodium -71.4%
Contains more Manganese +170%
Contains more Selenium +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.
Crab meat
Crab meat
4
:
8
Sardine
Sardine
Contains more Vitamin C +∞%
Contains more Folate +410%
Contains more Vitamin B12 +28.6%
Contains more Vitamin A +272.4%
Contains more Vitamin B1 +50.9%
Contains more Vitamin B2 +312.7%
Contains more Vitamin B3 +291.4%
Contains more Vitamin B5 +60.5%
Equal in Vitamin B6 - 0.167
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%
Sardine
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 7% 41% 144% 0% 20% 53% 99% 39% 39% 8% 1118% 7%
Contains more Vitamin C +∞%
Contains more Folate +410%
Contains more Vitamin B12 +28.6%
Contains more Vitamin A +272.4%
Contains more Vitamin B1 +50.9%
Contains more Vitamin B2 +312.7%
Contains more Vitamin B3 +291.4%
Contains more Vitamin B5 +60.5%
Equal in Vitamin B6 - 0.167

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Crab meat
Crab meat
1
:
3
Sardine
Sardine
Contains more Water +30.1%
Contains more Protein +27.2%
Contains more Fats +643.5%
Contains more Other +176.9%
Crab meat
19% 78%
Protein: 19.35 g
Fats: 1.54 g
Carbs: 0 g
Water: 77.55 g
Other: 1.56 g
Sardine
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 Water +30.1%
Contains more Protein +27.2%
Contains more Fats +643.5%
Contains more Other +176.9%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Crab meat
Crab meat
1
:
2
Sardine
Sardine
Contains less Saturated Fat -91.3%
Contains more Monounsaturated Fat +1991.4%
Contains more Polyunsaturated fat +860.4%
Crab meat
16% 22% 63%
Saturated Fat: 0.133 g
Monounsaturated Fat: 0.185 g
Polyunsaturated fat: 0.536 g
Sardine
14% 37% 49%
Saturated Fat: 1.528 g
Monounsaturated Fat: 3.869 g
Polyunsaturated fat: 5.148 g
Contains less Saturated Fat -91.3%
Contains more Monounsaturated Fat +1991.4%
Contains more Polyunsaturated fat +860.4%

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

All nutrients comparison - raw data values

Nutrient Crab meat Sardine Opinion
Protein 19.35g 24.62g Sardine
Fats 1.54g 11.45g Sardine
Calories 97kcal 208kcal Sardine
Calcium 59mg 382mg Sardine
Iron 0.76mg 2.92mg Sardine
Magnesium 63mg 39mg Crab meat
Phosphorus 280mg 490mg Sardine
Potassium 262mg 397mg Sardine
Sodium 1072mg 307mg Sardine
Zinc 7.62mg 1.31mg Crab meat
Copper 1.182mg 0.186mg Crab meat
Manganese 0.04mg 0.108mg Sardine
Selenium 40µg 52.7µg Sardine
Vitamin A 29IU 108IU Sardine
Vitamin A RAE 9µg 32µg Sardine
Vitamin E 2.04mg Sardine
Vitamin D 193IU Sardine
Vitamin D 4.8µg Sardine
Vitamin C 7.6mg 0mg Crab meat
Vitamin B1 0.053mg 0.08mg Sardine
Vitamin B2 0.055mg 0.227mg Sardine
Vitamin B3 1.34mg 5.245mg Sardine
Vitamin B5 0.4mg 0.642mg Sardine
Vitamin B6 0.18mg 0.167mg Crab meat
Folate 51µg 10µg Crab meat
Vitamin B12 11.5µg 8.94µg Crab meat
Vitamin K 2.6µg Sardine
Tryptophan 0.269mg 0.276mg Sardine
Threonine 0.783mg 1.079mg Sardine
Isoleucine 0.938mg 1.134mg Sardine
Leucine 1.536mg 2.001mg Sardine
Lysine 1.684mg 2.26mg Sardine
Methionine 0.545mg 0.729mg Sardine
Phenylalanine 0.817mg 0.961mg Sardine
Valine 0.91mg 1.268mg Sardine
Histidine 0.393mg 0.725mg Sardine
Cholesterol 53mg 142mg Crab meat
Saturated Fat 0.133g 1.528g Crab meat
Omega-3 - DHA 0.118g 0.509g Sardine
Omega-3 - EPA 0.295g 0.473g Sardine
Omega-3 - DPA 0.031g 0g Crab meat
Monounsaturated Fat 0.185g 3.869g Sardine
Polyunsaturated fat 0.536g 5.148g Sardine

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Crab meat Sardine
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
135%
Crab meat
131%
Sardine
Minerals Daily Need Coverage Score
120%
Crab meat
94%
Sardine

Comparison summary

Which food contains less Sodium?
Sardine
Sardine contains less Sodium (difference - 765mg)
Which food is cheaper?
Sardine
Sardine is cheaper (difference - $5)
Which food is richer in vitamins?
Sardine
Sardine is relatively richer in vitamins
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 - 89mg)
Which food is lower in Saturated Fat?
Crab meat
Crab meat is lower in Saturated Fat (difference - 1.395g)
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. Sardine - 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.