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  6. Crab meat vs. Pacific saury raw

Crab meat vs. Pacific saury raw — In-Depth Nutrition Comparison

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How are crab meat and pacific saury raw different?

  • Crab meat is higher in vitamin B12, copper, zinc, selenium, folate, phosphorus, and magnesium; however, pacific saury raw is richer in manganese and vitamin B5.
  • Daily need coverage for vitamin B12 for crab meat is 396% higher.
  • Crab meat contains 27 times more Sodium than pacific saury raw. While crab meat contains 1072mg of Sodium, pacific saury raw contains only 39mg.
  • Pacific saury raw has less sodium.

Crustaceans, crab, alaska king, cooked, moist heat and Fish, pike, northern, raw are the varieties used in this article.

Infographic

Crab meat vs Pacific saury raw 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 22% 17% 23% 21% 17% 18% 94% 5.1% 31% 69%
Contains more MagnesiumMagnesium +103.2%
Contains more IronIron +38.2%
Contains more CopperCopper +2217.6%
Contains more ZincZinc +1037.3%
Contains more PhosphorusPhosphorus +27.3%
Contains more SeleniumSelenium +217.5%
Contains less SodiumSodium -96.4%
Contains more ManganeseManganese +500%
~equal in Calcium ~57mg
~equal in Potassium ~259mg

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 13% 4.2% 4% 75% 15% 15% 43% 45% 27% 250% 0.25% 11% 35%
Contains more Vitamin CVitamin C +100%
Contains more Vitamin B6Vitamin B6 +53.8%
Contains more Vitamin B12Vitamin B12 +475%
Contains more FolateFolate +240%
Contains more Vitamin AVitamin A +141.4%
Contains more Vitamin B2Vitamin B2 +14.5%
Contains more Vitamin B3Vitamin B3 +71.6%
Contains more Vitamin B5Vitamin B5 +87.5%
~equal in Vitamin B1 ~0.058mg

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
19% 79%
Protein: 19.26 g
Fats: 0.69 g
Carbs: 0 g
Water: 78.92 g
Other: 1.13 g
Contains more FatsFats +123.2%
Contains more OtherOther +38.1%
~equal in Protein ~19.26g
~equal in Carbs ~0g
~equal in Water ~78.92g

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
25% 33% 42%
Saturated Fat: Sat. Fat 0.118 g
Monounsaturated Fat: Mono. Fat 0.157 g
Polyunsaturated fat: Poly. Fat 0.202 g
Contains more Mono. FatMonounsaturated Fat +17.8%
Contains more Poly. FatPolyunsaturated fat +165.3%
Contains less Sat. FatSaturated Fat -11.3%

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 Pacific saury raw
Lower in Cholesterol ok
Lower in Sodium ok
Lower in Saturated Fat ok
Lower in price ok
Rich in vitamins ok
Lower in Sugar ok
Rich in minerals ok
Lower in Glycemic Index Equal

All nutrients comparison - raw data values

Nutrient Crab meat Pacific saury raw Opinion
Calories 97kcal 88kcal Crab meat
Protein 19.35g 19.26g Crab meat
Fats 1.54g 0.69g Crab meat
Vitamin C 7.6mg 3.8mg Crab meat
Cholesterol 53mg 39mg Pacific saury raw
Vitamin D 99IU Pacific saury raw
Magnesium 63mg 31mg Crab meat
Calcium 59mg 57mg Crab meat
Potassium 262mg 259mg Crab meat
Iron 0.76mg 0.55mg Crab meat
Copper 1.182mg 0.051mg Crab meat
Zinc 7.62mg 0.67mg Crab meat
Phosphorus 280mg 220mg Crab meat
Sodium 1072mg 39mg Pacific saury raw
Vitamin A 29IU 70IU Pacific saury raw
Vitamin A 9µg 21µg Pacific saury raw
Vitamin E 0.2mg Pacific saury raw
Vitamin D 2.5µg Pacific saury raw
Manganese 0.04mg 0.24mg Pacific saury raw
Selenium 40µg 12.6µg Crab meat
Vitamin B1 0.053mg 0.058mg Pacific saury raw
Vitamin B2 0.055mg 0.063mg Pacific saury raw
Vitamin B3 1.34mg 2.3mg Pacific saury raw
Vitamin B5 0.4mg 0.75mg Pacific saury raw
Vitamin B6 0.18mg 0.117mg Crab meat
Vitamin B12 11.5µg 2µg Crab meat
Vitamin K 0.1µg Pacific saury raw
Folate 51µg 15µg Crab meat
Choline 65mg Pacific saury raw
Saturated Fat 0.133g 0.118g Pacific saury raw
Monounsaturated Fat 0.185g 0.157g Crab meat
Polyunsaturated fat 0.536g 0.202g Crab meat
Tryptophan 0.269mg 0.216mg Crab meat
Threonine 0.783mg 0.844mg Pacific saury raw
Isoleucine 0.938mg 0.887mg Crab meat
Leucine 1.536mg 1.565mg Pacific saury raw
Lysine 1.684mg 1.768mg Pacific saury raw
Methionine 0.545mg 0.57mg Pacific saury raw
Phenylalanine 0.817mg 0.752mg Crab meat
Valine 0.91mg 0.992mg Pacific saury raw
Histidine 0.393mg 0.567mg Pacific saury raw
Omega-3 - EPA 0.295g 0.033g Crab meat
Omega-3 - DHA 0.118g 0.074g Crab meat
Omega-3 - DPA 0.031g 0.014g Crab meat

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Crab meat Pacific saury raw
Low Calories diet ok
Low Fats diet ok
Low Carbs diet Equal
Low Glycemic Index diet Equal

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
41%
Pacific saury raw
Minerals Daily Need Coverage Score
120%
Crab meat
32%
Pacific saury raw

Comparison summary

Which food is lower in Cholesterol?
Pacific saury raw
Pacific saury raw is lower in Cholesterol (difference - 14mg)
Which food contains less Sodium?
Pacific saury raw
Pacific saury raw contains less Sodium (difference - 1033mg)
Which food is lower in Saturated Fat?
Pacific saury raw
Pacific saury raw is lower in Saturated Fat (difference - 0.015g)
Which food is cheaper?
Pacific saury raw
Pacific saury raw is cheaper (difference - $12)
Which food is richer in vitamins?
Pacific saury raw
Pacific saury raw is relatively richer in vitamins
Which food is lower in Sugar?
Crab meat
Crab meat is lower in Sugar (difference - 0g)
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. Pacific saury raw - https://fdc.nal.usda.gov/fdc-app.html#/food-details/173680/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.