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  6. Crab meat vs. Flatfish

Crab meat vs. Flatfish — In-Depth Nutrition Comparison

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What are the main differences between Crab meat and Flatfish?

  • Crab meat has more Vitamin B12, Copper, Zinc, Selenium, Folate, Magnesium, Vitamin C, Iron, and Vitamin B6 than Flatfish.
  • Crab meat's daily need coverage for Vitamin B12 is 425% higher.
  • Flatfish is lower in Sodium.

We used Crustaceans, crab, alaska king, cooked, moist heat and Fish, flatfish (flounder and sole species), cooked, dry heat types in this comparison.

Infographic

Crab meat vs Flatfish 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 16% 7.5% 17% 8.6% 7.7% 11% 132% 47% 2.2% 178%
Contains more MagnesiumMagnesium +186.4%
Contains more CalciumCalcium +136%
Contains more PotassiumPotassium +33%
Contains more IronIron +230.4%
Contains more CopperCopper +5039.1%
Contains more ZincZinc +1853.8%
Contains more ManganeseManganese +135.3%
Contains more SeleniumSelenium +22.7%
Contains more PhosphorusPhosphorus +10.4%
Contains less SodiumSodium -66.1%

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 0% 2.2% 15% 105% 6.5% 5.8% 24% 14% 27% 164% 0.25% 4.5% 44%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin B1Vitamin B1 +103.8%
Contains more Vitamin B2Vitamin B2 +120%
Contains more Vitamin B5Vitamin B5 +76.2%
Contains more Vitamin B6Vitamin B6 +56.5%
Contains more Vitamin B12Vitamin B12 +777.9%
Contains more FolateFolate +750%
Contains more Vitamin AVitamin A +27.6%
~equal in Vitamin B3 ~1.278mg

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
15% 2% 81%
Protein: 15.24 g
Fats: 2.37 g
Carbs: 0 g
Water: 81.11 g
Other: 1.28 g
Contains more ProteinProtein +27%
Contains more OtherOther +21.9%
Contains more FatsFats +53.9%
~equal in Carbs ~0g
~equal in Water ~81.11g

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
33% 40% 28%
Saturated Fat: Sat. Fat 0.542 g
Monounsaturated Fat: Mono. Fat 0.657 g
Polyunsaturated fat: Poly. Fat 0.459 g
Contains less Sat. FatSaturated Fat -75.5%
Contains more Poly. FatPolyunsaturated fat +16.8%
Contains more Mono. FatMonounsaturated Fat +255.1%

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

All nutrients comparison - raw data values

Nutrient Crab meat Flatfish Opinion
Calories 97kcal 86kcal Crab meat
Protein 19.35g 15.24g Crab meat
Fats 1.54g 2.37g Flatfish
Vitamin C 7.6mg 0mg Crab meat
Cholesterol 53mg 56mg Crab meat
Vitamin D 139IU Flatfish
Magnesium 63mg 22mg Crab meat
Calcium 59mg 25mg Crab meat
Potassium 262mg 197mg Crab meat
Iron 0.76mg 0.23mg Crab meat
Copper 1.182mg 0.023mg Crab meat
Zinc 7.62mg 0.39mg Crab meat
Phosphorus 280mg 309mg Flatfish
Sodium 1072mg 363mg Flatfish
Vitamin A 29IU 37IU Flatfish
Vitamin A 9µg 12µg Flatfish
Vitamin E 0.77mg Flatfish
Vitamin D 3.5µg Flatfish
Manganese 0.04mg 0.017mg Crab meat
Selenium 40µg 32.6µg Crab meat
Vitamin B1 0.053mg 0.026mg Crab meat
Vitamin B2 0.055mg 0.025mg Crab meat
Vitamin B3 1.34mg 1.278mg Crab meat
Vitamin B5 0.4mg 0.227mg Crab meat
Vitamin B6 0.18mg 0.115mg Crab meat
Vitamin B12 11.5µg 1.31µg Crab meat
Vitamin K 0.1µg Flatfish
Folate 51µg 6µg Crab meat
Trans Fat 0.014g Crab meat
Choline 79.9mg Flatfish
Saturated Fat 0.133g 0.542g Crab meat
Monounsaturated Fat 0.185g 0.657g Flatfish
Polyunsaturated fat 0.536g 0.459g Crab meat
Tryptophan 0.269mg 0.197mg Crab meat
Threonine 0.783mg 0.719mg Crab meat
Isoleucine 0.938mg 0.754mg Crab meat
Leucine 1.536mg 1.335mg Crab meat
Lysine 1.684mg 1.561mg Crab meat
Methionine 0.545mg 0.56mg Flatfish
Phenylalanine 0.817mg 0.624mg Crab meat
Valine 0.91mg 0.8mg Crab meat
Histidine 0.393mg 0.374mg Crab meat
Omega-3 - EPA 0.295g 0.168g Crab meat
Omega-3 - DHA 0.118g 0.132g Flatfish
Omega-3 - DPA 0.031g 0.034g Flatfish
Omega-6 - Eicosadienoic acid 0.006g Flatfish

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Crab meat Flatfish
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
32%
Flatfish
Minerals Daily Need Coverage Score
120%
Crab meat
43%
Flatfish

Comparison summary

Which food contains less Sodium?
Flatfish
Flatfish contains less Sodium (difference - 709mg)
Which food is cheaper?
Flatfish
Flatfish is cheaper (difference - $12)
Which food is lower in Cholesterol?
Crab meat
Crab meat is lower in Cholesterol (difference - 3mg)
Which food is lower in Sugar?
Crab meat
Crab meat is lower in Sugar (difference - 0g)
Which food is lower in Saturated Fat?
Crab meat
Crab meat is lower in Saturated Fat (difference - 0.409g)
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)
Which food is richer in vitamins?
?
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. Flatfish - https://fdc.nal.usda.gov/fdc-app.html#/food-details/174197/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.