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Crab meat vs. Sunfish — In-Depth Nutrition Comparison

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A recap on differences between crab meat and sunfish

  • Crab meat is higher in vitamin B12, copper, zinc, selenium, and folate, yet sunfish is higher in manganese, iron, and vitamin B5.
  • Crab meat covers your daily vitamin B12 needs 383% more than sunfish.
  • Crab meat contains 10 times more sodium than sunfish. While crab meat contains 1072mg of sodium, sunfish contains only 103mg.

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

Infographic

Crab meat vs Sunfish 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 27% 31% 40% 58% 128% 54% 99% 13% 117% 88%
Contains more MagnesiumMagnesium +65.8%
Contains more CopperCopper +207%
Contains more ZincZinc +282.9%
Contains more PhosphorusPhosphorus +21.2%
Contains more SeleniumSelenium +146.9%
Contains more CalciumCalcium +74.6%
Contains more PotassiumPotassium +71.4%
Contains more IronIron +102.6%
Contains less SodiumSodium -90.4%
Contains more ManganeseManganese +2142.5%

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% 3% 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 3.3% 5.7% 0% 0% 23% 20% 27% 52% 32% 289% 0% 13% 0%
Contains more Vitamin CVitamin C +660%
Contains more Vitamin B6Vitamin B6 +30.4%
Contains more Vitamin B12Vitamin B12 +397.8%
Contains more FolateFolate +200%
Contains more Vitamin AVitamin A +88.9%
Contains more Vitamin B1Vitamin B1 +73.6%
Contains more Vitamin B2Vitamin B2 +54.5%
Contains more Vitamin B5Vitamin B5 +116.3%
~equal in Vitamin E ~mg
~equal in Vitamin D ~µg
~equal in Vitamin B3 ~1.462mg
~equal in Vitamin K ~µg
~equal in Choline ~mg

All nutrients comparison - raw data values

Nutrient Crab meat Sunfish DV% diff.
Vitamin B12 11.5µg 2.31µg 383%
Copper 1.182mg 0.385mg 89%
Zinc 7.62mg 1.99mg 51%
Selenium 40µg 16.2µg 43%
Sodium 1072mg 103mg 42%
Manganese 0.04mg 0.897mg 37%
Protein 19.35g 24.87g 11%
Cholesterol 53mg 86mg 11%
Iron 0.76mg 1.54mg 10%
Folate 51µg 17µg 9%
Vitamin B5 0.4mg 0.865mg 9%
Phosphorus 280mg 231mg 7%
Vitamin C 7.6mg 1mg 7%
Potassium 262mg 449mg 6%
Magnesium 63mg 38mg 6%
Calcium 59mg 103mg 4%
Vitamin B6 0.18mg 0.138mg 3%
Vitamin B1 0.053mg 0.092mg 3%
Vitamin B2 0.055mg 0.085mg 2%
Polyunsaturated fat 0.536g 0.315g 1%
Calories 97kcal 114kcal 1%
Vitamin B3 1.34mg 1.462mg 1%
Vitamin A 9µg 17µg 1%
Fats 1.54g 0.9g 1%
Saturated fat 0.133g 0.178g 0%
Monounsaturated fat 0.185g 0.15g 0%
Tryptophan 0.269mg 0.279mg 0%
Threonine 0.783mg 1.09mg 0%
Isoleucine 0.938mg 1.146mg 0%
Leucine 1.536mg 2.022mg 0%
Lysine 1.684mg 2.284mg 0%
Methionine 0.545mg 0.736mg 0%
Phenylalanine 0.817mg 0.971mg 0%
Valine 0.91mg 1.281mg 0%
Histidine 0.393mg 0.732mg 0%
Omega-3 - EPA 0.295g 0.047g N/A
Omega-3 - DHA 0.118g 0.092g N/A
Omega-3 - DPA 0.031g 0.042g N/A

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
25% 74%
Protein: 24.87 g
Fats: 0.9 g
Carbs: 0 g
Water: 73.72 g
Other: 0.51 g
Contains more FatsFats +71.1%
Contains more OtherOther +205.9%
Contains more ProteinProtein +28.5%
~equal in Carbs ~0g
~equal in Water ~73.72g

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
28% 23% 49%
Saturated fat: Sat. Fat 0.178 g
Monounsaturated fat: Mono. Fat 0.15 g
Polyunsaturated fat: Poly. Fat 0.315 g
Contains less Sat. FatSaturated fat -25.3%
Contains more Mono. FatMonounsaturated fat +23.3%
Contains more Poly. FatPolyunsaturated fat +70.2%

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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. Sunfish - https://fdc.nal.usda.gov/fdc-app.html#/food-details/172003/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.