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  6. Crab meat vs. Shad

Crab meat vs. Shad — In-Depth Nutrition Comparison

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Important differences between Crab meat and Shad

  • Crab meat has more Vitamin B12, Copper, and Zinc, however, Shad has more Vitamin B3, Vitamin B6, Vitamin B2, Selenium, and Vitamin B1.
  • Crab meat's daily need coverage for Vitamin B12 is 473% more.
  • Crab meat has 16 times more Sodium than Shad. Crab meat has 1072mg of Sodium, while Shad has 65mg.

The food varieties used in the comparison are Crustaceans, crab, alaska king, cooked, moist heat and Fish, shad, american, cooked, dry heat.

Infographic

Crab meat vs Shad 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
Shad
Shad
Contains more Magnesium +65.8%
Contains more Zinc +1521.3%
Contains more Copper +1341.5%
Contains more Iron +63.2%
Contains more Phosphorus +24.6%
Contains more Potassium +87.8%
Contains less Sodium -93.9%
Contains more Manganese +35%
Contains more Selenium +17%
Equal in Calcium - 60
Crab meat
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 18% 29% 45% 120% 24% 140% 208% 394% 6% 219%
Shad
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 18% 47% 28% 150% 44% 9% 13% 28% 8% 256%
Contains more Magnesium +65.8%
Contains more Zinc +1521.3%
Contains more Copper +1341.5%
Contains more Iron +63.2%
Contains more Phosphorus +24.6%
Contains more Potassium +87.8%
Contains less Sodium -93.9%
Contains more Manganese +35%
Contains more Selenium +17%
Equal in Calcium - 60

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
3
:
6
Shad
Shad
Contains more Vitamin C +∞%
Contains more Folate +200%
Contains more Vitamin B12 +8114.3%
Contains more Vitamin A +313.8%
Contains more Vitamin B1 +245.3%
Contains more Vitamin B2 +460%
Contains more Vitamin B3 +703.7%
Contains more Vitamin B5 +116.3%
Contains more Vitamin B6 +156.7%
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%
Shad
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 8% 0% 0% 0% 46% 72% 202% 52% 107% 13% 18% 0%
Contains more Vitamin C +∞%
Contains more Folate +200%
Contains more Vitamin B12 +8114.3%
Contains more Vitamin A +313.8%
Contains more Vitamin B1 +245.3%
Contains more Vitamin B2 +460%
Contains more Vitamin B3 +703.7%
Contains more Vitamin B5 +116.3%
Contains more Vitamin B6 +156.7%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Crab meat
Crab meat
2
:
2
Shad
Shad
Contains more Water +31%
Contains more Protein +12.2%
Contains more Fats +1046.1%
Equal in Other - 1.42
Crab meat
19% 78%
Protein: 19.35 g
Fats: 1.54 g
Carbs: 0 g
Water: 77.55 g
Other: 1.56 g
Shad
22% 18% 59%
Protein: 21.71 g
Fats: 17.65 g
Carbs: 0 g
Water: 59.22 g
Other: 1.42 g
Contains more Water +31%
Contains more Protein +12.2%
Contains more Fats +1046.1%
Equal in Other - 1.42

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 Shad
Lower in Sodium ok
Lower in Saturated Fat ok
Lower in price ok
Lower in Cholesterol 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 Shad Opinion
Protein 19.35g 21.71g Shad
Fats 1.54g 17.65g Shad
Calories 97kcal 252kcal Shad
Calcium 59mg 60mg Shad
Iron 0.76mg 1.24mg Shad
Magnesium 63mg 38mg Crab meat
Phosphorus 280mg 349mg Shad
Potassium 262mg 492mg Shad
Sodium 1072mg 65mg Shad
Zinc 7.62mg 0.47mg Crab meat
Copper 1.182mg 0.082mg Crab meat
Manganese 0.04mg 0.054mg Shad
Selenium 40µg 46.8µg Shad
Vitamin A 29IU 120IU Shad
Vitamin A RAE 9µg 36µg Shad
Vitamin C 7.6mg 0mg Crab meat
Vitamin B1 0.053mg 0.183mg Shad
Vitamin B2 0.055mg 0.308mg Shad
Vitamin B3 1.34mg 10.769mg Shad
Vitamin B5 0.4mg 0.865mg Shad
Vitamin B6 0.18mg 0.462mg Shad
Folate 51µg 17µg Crab meat
Vitamin B12 11.5µg 0.14µg Crab meat
Tryptophan 0.269mg 0.243mg Crab meat
Threonine 0.783mg 0.952mg Shad
Isoleucine 0.938mg 1mg Shad
Leucine 1.536mg 1.764mg Shad
Lysine 1.684mg 1.993mg Shad
Methionine 0.545mg 0.642mg Shad
Phenylalanine 0.817mg 0.847mg Shad
Valine 0.91mg 1.118mg Shad
Histidine 0.393mg 0.639mg Shad
Cholesterol 53mg 96mg Crab meat
Saturated Fat 0.133g Shad
Omega-3 - DHA 0.118g Crab meat
Omega-3 - EPA 0.295g Crab meat
Omega-3 - DPA 0.031g Crab meat
Monounsaturated Fat 0.185g Crab meat
Polyunsaturated fat 0.536g Crab meat

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Crab meat Shad
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
43%
Shad
Minerals Daily Need Coverage Score
120%
Crab meat
60%
Shad

Comparison summary

Which food contains less Sodium?
Shad
Shad contains less Sodium (difference - 1007mg)
Which food is lower in Saturated Fat?
Shad
Shad is lower in Saturated Fat (difference - 0.133g)
Which food is cheaper?
Shad
Shad is cheaper (difference - $12)
Which food is lower in Cholesterol?
Crab meat
Crab meat is lower in Cholesterol (difference - 43mg)
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. Shad - https://fdc.nal.usda.gov/fdc-app.html#/food-details/174243/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.