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Crab meat vs. Sablefish — In-Depth Nutrition Comparison

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A recap on differences between Crab meat and Sablefish

  • Crab meat is higher in Vitamin B12, Copper, and Zinc, yet Sablefish is higher in Vitamin B3, Vitamin B6, Selenium, Iron, and Vitamin A RAE.
  • Crab meat covers your daily Vitamin B12 needs 419% more than Sablefish.
  • Crab meat contains 42 times more Copper than Sablefish. While Crab meat contains 1.182mg of Copper, Sablefish contains only 0.028mg.
  • The amount of Sodium in Sablefish is lower.

Food varieties used in this article are Crustaceans, crab, alaska king, cooked, moist heat and Fish, sablefish, cooked, dry heat.

Infographic

Crab meat vs Sablefish 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 +31.1%
Contains more Phosphorus +30.2%
Contains more Zinc +1758.5%
Contains more Copper +4121.4%
Contains more Manganese +110.5%
Contains more Iron +115.8%
Contains more Magnesium +12.7%
Contains more Potassium +75.2%
Contains less Sodium -93.3%
Contains more Selenium +17%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 18% 29% 45% 120% 23% 140% 208% 394% 5.2% 218%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 14% 62% 51% 92% 41% 9.4% 11% 9.3% 2.5% 255%
Contains more Calcium +31.1%
Contains more Phosphorus +30.2%
Contains more Zinc +1758.5%
Contains more Copper +4121.4%
Contains more Manganese +110.5%
Contains more Iron +115.8%
Contains more Magnesium +12.7%
Contains more Potassium +75.2%
Contains less Sodium -93.3%
Contains more Selenium +17%

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 +∞%
Contains more Folate +200%
Contains more Vitamin B12 +698.6%
Contains more Vitamin A +1065.5%
Contains more Vitamin B1 +130.2%
Contains more Vitamin B2 +109.1%
Contains more Vitamin B3 +282.7%
Contains more Vitamin B5 +116.3%
Contains more Vitamin B6 +92.2%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Choline Vitamin K 1.7% 0% 0% 25% 13% 13% 25% 24% 42% 38% 1438% 0% 0%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Choline Vitamin K 20% 0% 0% 0% 31% 27% 96% 52% 80% 13% 180% 0% 0%
Contains more Vitamin C +∞%
Contains more Folate +200%
Contains more Vitamin B12 +698.6%
Contains more Vitamin A +1065.5%
Contains more Vitamin B1 +130.2%
Contains more Vitamin B2 +109.1%
Contains more Vitamin B3 +282.7%
Contains more Vitamin B5 +116.3%
Contains more Vitamin B6 +92.2%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Contains more Protein +12.6%
Contains more Water +23.4%
Contains more Other +358.8%
Contains more Fats +1174%
19% 78%
Protein: 19.35 g
Fats: 1.54 g
Carbs: 0 g
Water: 77.55 g
Other: 1.56 g
17% 20% 63%
Protein: 17.19 g
Fats: 19.62 g
Carbs: 0 g
Water: 62.85 g
Other: 0.34 g
Contains more Protein +12.6%
Contains more Water +23.4%
Contains more Other +358.8%
Contains more Fats +1174%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Contains less Saturated Fat -96.8%
Contains more Monounsaturated Fat +5482.7%
Contains more Polyunsaturated fat +388.4%
16% 22% 63%
Saturated Fat: 0.133 g
Monounsaturated Fat: 0.185 g
Polyunsaturated fat: 0.536 g
24% 61% 15%
Saturated Fat: 4.099 g
Monounsaturated Fat: 10.328 g
Polyunsaturated fat: 2.618 g
Contains less Saturated Fat -96.8%
Contains more Monounsaturated Fat +5482.7%
Contains more Polyunsaturated fat +388.4%

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

All nutrients comparison - raw data values

Nutrient Crab meat Sablefish Opinion
Protein 19.35g 17.19g Crab meat
Fats 1.54g 19.62g Sablefish
Calories 97kcal 250kcal Sablefish
Calcium 59mg 45mg Crab meat
Iron 0.76mg 1.64mg Sablefish
Magnesium 63mg 71mg Sablefish
Phosphorus 280mg 215mg Crab meat
Potassium 262mg 459mg Sablefish
Sodium 1072mg 72mg Sablefish
Zinc 7.62mg 0.41mg Crab meat
Copper 1.182mg 0.028mg Crab meat
Manganese 0.04mg 0.019mg Crab meat
Selenium 40µg 46.8µg Sablefish
Vitamin A 29IU 338IU Sablefish
Vitamin A RAE 9µg 102µg Sablefish
Vitamin C 7.6mg 0mg Crab meat
Vitamin B1 0.053mg 0.122mg Sablefish
Vitamin B2 0.055mg 0.115mg Sablefish
Vitamin B3 1.34mg 5.128mg Sablefish
Vitamin B5 0.4mg 0.865mg Sablefish
Vitamin B6 0.18mg 0.346mg Sablefish
Folate 51µg 17µg Crab meat
Vitamin B12 11.5µg 1.44µg Crab meat
Tryptophan 0.269mg 0.193mg Crab meat
Threonine 0.783mg 0.754mg Crab meat
Isoleucine 0.938mg 0.792mg Crab meat
Leucine 1.536mg 1.397mg Crab meat
Lysine 1.684mg 1.579mg Crab meat
Methionine 0.545mg 0.509mg Crab meat
Phenylalanine 0.817mg 0.671mg Crab meat
Valine 0.91mg 0.886mg Crab meat
Histidine 0.393mg 0.506mg Sablefish
Cholesterol 53mg 63mg Crab meat
Saturated Fat 0.133g 4.099g Crab meat
Omega-3 - DHA 0.118g 0.92g Sablefish
Omega-3 - EPA 0.295g 0.867g Sablefish
Omega-3 - DPA 0.031g 0.216g Sablefish
Monounsaturated Fat 0.185g 10.328g Sablefish
Polyunsaturated fat 0.536g 2.618g Sablefish

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Crab meat Sablefish
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
125%
Crab meat
38%
Sablefish
Minerals Daily Need Coverage Score
120%
Crab meat
55%
Sablefish

Comparison summary

Which food contains less Sodium?
Sablefish
Sablefish contains less Sodium (difference - 1000mg)
Which food is cheaper?
Sablefish
Sablefish is cheaper (difference - $12)
Which food is lower in Cholesterol?
Crab meat
Crab meat is lower in Cholesterol (difference - 10mg)
Which food is lower in Saturated Fat?
Crab meat
Crab meat is lower in Saturated Fat (difference - 3.966g)
Which food contains less Sugar?
?
The foods are relatively equal in Sugar ( g)
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.
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. Sablefish - https://fdc.nal.usda.gov/fdc-app.html#/food-details/174240/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.