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Crab meat vs. Rainbow trout — In-Depth Nutrition Comparison

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What are the differences between Crab meat and Rainbow trout?

  • Crab meat is higher in Vitamin B12, Copper, Zinc, Selenium, Folate, and Magnesium, yet Rainbow trout is higher in Vitamin B3, Vitamin B5, and Vitamin B6.
  • Crab meat's daily need coverage for Vitamin B12 is 300% more.
  • Crab meat has 26 times more Copper than Rainbow trout. While Crab meat has 1.182mg of Copper, Rainbow trout has only 0.046mg.
  • The amount of Sodium in Rainbow trout is lower.

We used Crustaceans, crab, alaska king, cooked, moist heat and Fish, trout, rainbow, farmed, raw types in this article.

Infographic

Crab meat vs Rainbow trout 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.
Contains more Calcium +136%
Contains more Iron +145.2%
Contains more Magnesium +152%
Contains more Phosphorus +23.9%
Contains more Zinc +1593.3%
Contains more Copper +2469.6%
Contains more Manganese +263.6%
Contains more Selenium +69.5%
Contains more Potassium +43.9%
Contains less Sodium -95.2%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 18% 29% 45% 120% 24% 140% 208% 394% 6% 219%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 8% 12% 18% 97% 34% 7% 13% 16% 2% 129%
Contains more Calcium +136%
Contains more Iron +145.2%
Contains more Magnesium +152%
Contains more Phosphorus +23.9%
Contains more Zinc +1593.3%
Contains more Copper +2469.6%
Contains more Manganese +263.6%
Contains more Selenium +69.5%
Contains more Potassium +43.9%
Contains less Sodium -95.2%

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.
:
Contains more Vitamin C +162.1%
Contains more Folate +363.6%
Contains more Vitamin B12 +167.4%
Contains more Vitamin A +865.5%
Contains more Vitamin B1 +126.4%
Contains more Vitamin B2 +63.6%
Contains more Vitamin B3 +315.4%
Contains more Vitamin B5 +316.8%
Contains more Vitamin B6 +88.9%
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%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 17% 47% 477% 10% 30% 21% 105% 101% 79% 9% 538% 1%
Contains more Vitamin C +162.1%
Contains more Folate +363.6%
Contains more Vitamin B12 +167.4%
Contains more Vitamin A +865.5%
Contains more Vitamin B1 +126.4%
Contains more Vitamin B2 +63.6%
Contains more Vitamin B3 +315.4%
Contains more Vitamin B5 +316.8%
Contains more Vitamin B6 +88.9%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Contains more Other +1850%
Contains more Fats +301.3%
Equal in Protein - 19.94
Equal in Water - 73.8
19% 78%
Protein: 19.35 g
Fats: 1.54 g
Carbs: 0 g
Water: 77.55 g
Other: 1.56 g
20% 6% 74%
Protein: 19.94 g
Fats: 6.18 g
Carbs: 0 g
Water: 73.8 g
Other: 0.08 g
Contains more Other +1850%
Contains more Fats +301.3%
Equal in Protein - 19.94
Equal in Water - 73.8

Fat Type Comparison

Fat type breakdown side-by-side comparison
Contains less Saturated Fat -90.4%
Contains more Monounsaturated Fat +969.7%
Contains more Polyunsaturated fat +181.2%
16% 22% 63%
Saturated Fat: 0.133 g
Monounsaturated Fat: 0.185 g
Polyunsaturated fat: 0.536 g
28% 41% 31%
Saturated Fat: 1.383 g
Monounsaturated Fat: 1.979 g
Polyunsaturated fat: 1.507 g
Contains less Saturated Fat -90.4%
Contains more Monounsaturated Fat +969.7%
Contains more Polyunsaturated fat +181.2%

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 Rainbow trout
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
Rich in minerals ok
Lower in Glycemic Index Equal

All nutrients comparison - raw data values

Nutrient Crab meat Rainbow trout Opinion
Protein 19.35g 19.94g Rainbow trout
Fats 1.54g 6.18g Rainbow trout
Calories 97kcal 141kcal Rainbow trout
Calcium 59mg 25mg Crab meat
Iron 0.76mg 0.31mg Crab meat
Magnesium 63mg 25mg Crab meat
Phosphorus 280mg 226mg Crab meat
Potassium 262mg 377mg Rainbow trout
Sodium 1072mg 51mg Rainbow trout
Zinc 7.62mg 0.45mg Crab meat
Copper 1.182mg 0.046mg Crab meat
Manganese 0.04mg 0.011mg Crab meat
Selenium 40µg 23.6µg Crab meat
Vitamin A 29IU 280IU Rainbow trout
Vitamin A RAE 9µg 84µg Rainbow trout
Vitamin E 2.34mg Rainbow trout
Vitamin D 635IU Rainbow trout
Vitamin D 15.9µg Rainbow trout
Vitamin C 7.6mg 2.9mg Crab meat
Vitamin B1 0.053mg 0.12mg Rainbow trout
Vitamin B2 0.055mg 0.09mg Rainbow trout
Vitamin B3 1.34mg 5.567mg Rainbow trout
Vitamin B5 0.4mg 1.667mg Rainbow trout
Vitamin B6 0.18mg 0.34mg Rainbow trout
Folate 51µg 11µg Crab meat
Vitamin B12 11.5µg 4.3µg Crab meat
Vitamin K 0.1µg Rainbow trout
Tryptophan 0.269mg 0.234mg Crab meat
Threonine 0.783mg 0.915mg Rainbow trout
Isoleucine 0.938mg 0.962mg Rainbow trout
Leucine 1.536mg 1.696mg Rainbow trout
Lysine 1.684mg 1.916mg Rainbow trout
Methionine 0.545mg 0.618mg Rainbow trout
Phenylalanine 0.817mg 0.815mg Crab meat
Valine 0.91mg 1.075mg Rainbow trout
Histidine 0.393mg 0.614mg Rainbow trout
Cholesterol 53mg 59mg Crab meat
Trans Fat 0.047g Crab meat
Saturated Fat 0.133g 1.383g Crab meat
Omega-3 - DHA 0.118g 0.516g Rainbow trout
Omega-3 - EPA 0.295g 0.217g Crab meat
Omega-3 - DPA 0.031g 0.091g Rainbow trout
Monounsaturated Fat 0.185g 1.979g Rainbow trout
Polyunsaturated fat 0.536g 1.507g Rainbow trout
Omega-6 - Eicosadienoic acid 0.04g Rainbow trout
Omega-6 - Linoleic acid 0.466g Rainbow trout
Omega-6 - Gamma-linoleic acid 0.008g Rainbow trout
Omega-3 - ALA 0.059g Rainbow trout
Omega-3 - Eicosatrienoic acid 0.007g Rainbow trout
Omega-6 - Dihomo-gamma-linoleic acid 0.02g Rainbow trout

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Crab meat Rainbow trout
Low Fats diet ok
Low Carbs diet Equal
Low Calories diet ok
Low Glycemic Index diet Equal

People also compare

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
119%
Rainbow trout
Minerals Daily Need Coverage Score
120%
Crab meat
33%
Rainbow trout

Comparison summary

Which food contains less Sodium?
Rainbow trout
Rainbow trout contains less Sodium (difference - 1021mg)
Which food is cheaper?
Rainbow trout
Rainbow trout is cheaper (difference - $5)
Which food is richer in vitamins?
Rainbow trout
Rainbow trout 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 - 6mg)
Which food is lower in Saturated Fat?
Crab meat
Crab meat is lower in Saturated Fat (difference - 1.25g)
Which food is richer in minerals?
Crab meat
Crab meat is relatively richer in minerals
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. Crab meat - https://fdc.nal.usda.gov/fdc-app.html#/food-details/174202/nutrients
  2. Rainbow trout - https://fdc.nal.usda.gov/fdc-app.html#/food-details/173717/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.