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  6. Crab meat vs. Sunfish

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.
Crab meat
Crab meat
5
:
5
Sunfish
Sunfish
Contains more Magnesium +65.8%
Contains more Phosphorus +21.2%
Contains more Zinc +282.9%
Contains more Copper +207%
Contains more Selenium +146.9%
Contains more Calcium +74.6%
Contains more Iron +102.6%
Contains more Potassium +71.4%
Contains less Sodium -90.4%
Contains more Manganese +2142.5%
Crab meat
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 18% 29% 45% 120% 24% 140% 208% 394% 6% 219%
Sunfish
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 31% 58% 28% 99% 40% 14% 55% 129% 117% 89%
Contains more Magnesium +65.8%
Contains more Phosphorus +21.2%
Contains more Zinc +282.9%
Contains more Copper +207%
Contains more Selenium +146.9%
Contains more Calcium +74.6%
Contains more Iron +102.6%
Contains more Potassium +71.4%
Contains less Sodium -90.4%
Contains more Manganese +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.
Crab meat
Crab meat
4
:
5
Sunfish
Sunfish
Contains more Vitamin C +660%
Contains more Vitamin B6 +30.4%
Contains more Folate +200%
Contains more Vitamin B12 +397.8%
Contains more Vitamin A +100%
Contains more Vitamin B1 +73.6%
Contains more Vitamin B2 +54.5%
Contains more Vitamin B5 +116.3%
Equal in Vitamin B3 - 1.462
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%
Sunfish
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 4% 0% 0% 4% 24% 20% 28% 52% 32% 13% 289% 0%
Contains more Vitamin C +660%
Contains more Vitamin B6 +30.4%
Contains more Folate +200%
Contains more Vitamin B12 +397.8%
Contains more Vitamin A +100%
Contains more Vitamin B1 +73.6%
Contains more Vitamin B2 +54.5%
Contains more Vitamin B5 +116.3%
Equal in Vitamin B3 - 1.462

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Crab meat
Crab meat
3
:
1
Sunfish
Sunfish
Contains more Fats +71.1%
Contains more Other +205.9%
Contains more Protein +28.5%
Equal in Water - 73.72
Crab meat
19% 78%
Protein: 19.35 g
Fats: 1.54 g
Carbs: 0 g
Water: 77.55 g
Other: 1.56 g
Sunfish
25% 74%
Protein: 24.87 g
Fats: 0.9 g
Carbs: 0 g
Water: 73.72 g
Other: 0.51 g
Contains more Fats +71.1%
Contains more Other +205.9%
Contains more Protein +28.5%
Equal in Water - 73.72

Fat Type Comparison

Fat type breakdown side-by-side comparison
Crab meat
Crab meat
3
:
0
Sunfish
Sunfish
Contains less Saturated Fat -25.3%
Contains more Monounsaturated Fat +23.3%
Contains more Polyunsaturated fat +70.2%
Crab meat
16% 22% 63%
Saturated Fat: 0.133 g
Monounsaturated Fat: 0.185 g
Polyunsaturated fat: 0.536 g
Sunfish
28% 23% 49%
Saturated Fat: 0.178 g
Monounsaturated Fat: 0.15 g
Polyunsaturated fat: 0.315 g
Contains less Saturated Fat -25.3%
Contains more Monounsaturated Fat +23.3%
Contains more Polyunsaturated fat +70.2%

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 Sunfish
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 Sunfish Opinion
Protein 19.35g 24.87g Sunfish
Fats 1.54g 0.9g Crab meat
Calories 97kcal 114kcal Sunfish
Calcium 59mg 103mg Sunfish
Iron 0.76mg 1.54mg Sunfish
Magnesium 63mg 38mg Crab meat
Phosphorus 280mg 231mg Crab meat
Potassium 262mg 449mg Sunfish
Sodium 1072mg 103mg Sunfish
Zinc 7.62mg 1.99mg Crab meat
Copper 1.182mg 0.385mg Crab meat
Manganese 0.04mg 0.897mg Sunfish
Selenium 40µg 16.2µg Crab meat
Vitamin A 29IU 58IU Sunfish
Vitamin A RAE 9µg 17µg Sunfish
Vitamin C 7.6mg 1mg Crab meat
Vitamin B1 0.053mg 0.092mg Sunfish
Vitamin B2 0.055mg 0.085mg Sunfish
Vitamin B3 1.34mg 1.462mg Sunfish
Vitamin B5 0.4mg 0.865mg Sunfish
Vitamin B6 0.18mg 0.138mg Crab meat
Folate 51µg 17µg Crab meat
Vitamin B12 11.5µg 2.31µg Crab meat
Tryptophan 0.269mg 0.279mg Sunfish
Threonine 0.783mg 1.09mg Sunfish
Isoleucine 0.938mg 1.146mg Sunfish
Leucine 1.536mg 2.022mg Sunfish
Lysine 1.684mg 2.284mg Sunfish
Methionine 0.545mg 0.736mg Sunfish
Phenylalanine 0.817mg 0.971mg Sunfish
Valine 0.91mg 1.281mg Sunfish
Histidine 0.393mg 0.732mg Sunfish
Cholesterol 53mg 86mg Crab meat
Saturated Fat 0.133g 0.178g Crab meat
Omega-3 - DHA 0.118g 0.092g Crab meat
Omega-3 - EPA 0.295g 0.047g Crab meat
Omega-3 - DPA 0.031g 0.042g Sunfish
Monounsaturated Fat 0.185g 0.15g Crab meat
Polyunsaturated fat 0.536g 0.315g Crab meat

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Crab meat Sunfish
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
39%
Sunfish
Minerals Daily Need Coverage Score
120%
Crab meat
66%
Sunfish

Comparison summary

Which food contains less Sodium?
Sunfish
Sunfish contains less Sodium (difference - 969mg)
Which food is cheaper?
Sunfish
Sunfish is cheaper (difference - $12)
Which food is lower in Cholesterol?
Crab meat
Crab meat is lower in Cholesterol (difference - 33mg)
Which food is lower in Saturated Fat?
Crab meat
Crab meat is lower in Saturated Fat (difference - 0.045g)
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. 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.