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Crab meat vs Swordfish - In-Depth Nutrition Comparison

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How are Crab meat and Swordfish different?

  • Crab meat is richer in Vitamin B12, Copper, Zinc, and Folate, while Swordfish is higher in Selenium, Vitamin B3, Vitamin B6, and Vitamin C.
  • Crab meat covers your daily need of Vitamin B12 412% more than Swordfish.
  • Crab meat contains 26 times more Copper than Swordfish. Crab meat contains 1.182mg of Copper, while Swordfish contains 0.046mg.
  • Swordfish is lower in Sodium.

Crustaceans, crab, alaska king, cooked, moist heat and Fish, swordfish, cooked, dry heat types were used in this article.

Infographic

Crab meat vs Swordfish infographic
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Mineral Comparison

Mineral comparison score is based on the number of minerals by which one or the other food is richer. The "coverage" chart below show how much of the daily needs can be covered by 300 grams of the food
Contains more Calcium +883.3%
Contains more Iron +68.9%
Contains more Magnesium +80%
Contains more Zinc +876.9%
Contains more Copper +2469.6%
Contains more Potassium +90.5%
Contains less Sodium -91%
Equal in Phosphorus - 304
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 18% 29% 45% 120% 24% 140% 208% 394%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 2% 17% 25% 131% 45% 13% 22% 16%
Contains more Calcium +883.3%
Contains more Iron +68.9%
Contains more Magnesium +80%
Contains more Zinc +876.9%
Contains more Copper +2469.6%
Contains more Potassium +90.5%
Contains less Sodium -91%
Equal in Phosphorus - 304

Vitamin Comparison

Vitamin comparison score is based on the number of vitamins by which one or the other food is richer. The "coverage" chart below show how much of the daily needs can be covered by 300 grams of the food
:
Contains more Vitamin C +∞%
Contains more Folate +2450%
Contains more Vitamin B12 +609.9%
Contains more Vitamin A +344.8%
Contains more Vitamin B1 +67.9%
Contains more Vitamin B2 +14.5%
Contains more Vitamin B3 +590.6%
Contains more Vitamin B6 +241.7%
Equal in Vitamin B5 - 0.417
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%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 8% 49% 498% 0% 23% 15% 174% 26% 142% 2% 203% 1%
Contains more Vitamin C +∞%
Contains more Folate +2450%
Contains more Vitamin B12 +609.9%
Contains more Vitamin A +344.8%
Contains more Vitamin B1 +67.9%
Contains more Vitamin B2 +14.5%
Contains more Vitamin B3 +590.6%
Contains more Vitamin B6 +241.7%
Equal in Vitamin B5 - 0.417

Comparison summary table

Pay attention to the most right column. It shows the amounts side by side, making it easier to realize the amount of difference.
Crab meat Swordfish
Lower in Sodium ok
Lower in price ok
Rich in vitamins ok
Lower in Sugar ok
Lower in Cholesterol ok
Lower in Saturated Fat ok
Rich in minerals ok
Lower in glycemic index Equal

All nutrients comparison - raw data values

Nutrient Crab meat Swordfish Opinion
Net carbs 0g 0g
Protein 19.35g 23.45g Swordfish
Fats 1.54g 7.93g Swordfish
Carbs 0g 0g
Calories 97kcal 172kcal Swordfish
Starch g g
Fructose g g
Sugar g 0g Crab meat
Fiber 0g 0g
Calcium 59mg 6mg Crab meat
Iron 0.76mg 0.45mg Crab meat
Magnesium 63mg 35mg Crab meat
Phosphorus 280mg 304mg Swordfish
Potassium 262mg 499mg Swordfish
Sodium 1072mg 97mg Swordfish
Zinc 7.62mg 0.78mg Crab meat
Copper 1.182mg 0.046mg Crab meat
Vitamin A 29IU 129IU Swordfish
Vitamin E mg 2.41mg Swordfish
Vitamin D IU 666IU Swordfish
Vitamin D µg 16.6µg Swordfish
Vitamin C 7.6mg 0mg Crab meat
Vitamin B1 0.053mg 0.089mg Swordfish
Vitamin B2 0.055mg 0.063mg Swordfish
Vitamin B3 1.34mg 9.254mg Swordfish
Vitamin B5 0.4mg 0.417mg Swordfish
Vitamin B6 0.18mg 0.615mg Swordfish
Folate 51µg 2µg Crab meat
Vitamin B12 11.5µg 1.62µg Crab meat
Vitamin K µg 0.1µg Swordfish
Tryptophan 0.269mg 0.265mg Crab meat
Threonine 0.783mg 1.035mg Swordfish
Isoleucine 0.938mg 1.088mg Swordfish
Leucine 1.536mg 1.919mg Swordfish
Lysine 1.684mg 2.168mg Swordfish
Methionine 0.545mg 0.699mg Swordfish
Phenylalanine 0.817mg 0.922mg Swordfish
Valine 0.91mg 1.216mg Swordfish
Histidine 0.393mg 0.695mg Swordfish
Cholesterol 53mg 78mg Crab meat
Trans Fat g 0.056g Crab meat
Saturated Fat 0.133g 1.911g Crab meat
Monounsaturated Fat 0.185g 3.544g Swordfish
Polyunsaturated fat 0.536g 1.368g Swordfish

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Crab meat Swordfish
Low Fats diet ok
Low Carbs diet Equal
Low Calories diet ok
Low glycemic index diet Equal

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Vitamin and Mineral Summary Scores

The summary score is calculated by summing up the daily values contained in 300 grams of the product. Obviously the more the food fulfills human daily needs, the more the summary score is.
Vitamin Summary Score
135
Crab meat
95
Swordfish
Mineral Summary Score
122
Crab meat
33
Swordfish

Macronutrients Comparison

Macronutrient comparison charts compare the amount of protein, total fats, and total carbohydrates in 300 grams of the food. The displayed values show how much of the daily needs can be covered by 300 grams of food.
Protein
116%
Crab meat
141%
Swordfish
Carbohydrates
0%
Crab meat
0%
Swordfish
Fats
7%
Crab meat
37%
Swordfish

Comparison summary

Which food contains less Sodium?
Swordfish
Swordfish contains less Sodium (difference - 975mg)
Which food is cheaper?
Swordfish
Swordfish is cheaper (difference - $12)
Which food is richer in vitamins?
Swordfish
Swordfish is relatively richer in vitamins
Which food is lower in Sugar?
Crab meat
Crab meat is lower in Sugar (difference - 0g)
Which food is lower in Cholesterol?
Crab meat
Crab meat is lower in Cholesterol (difference - 25mg)
Which food is lower in Saturated Fat?
Crab meat
Crab meat is lower in Saturated Fat (difference - 1.778g)
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

The source of all the nutrient values on the page (excluding the main article the sources for which are presented separately if present) is the USDA's FoodCentral. The exact links to the foods presented on this page can be found below.

  1. Crab meat - https://fdc.nal.usda.gov/fdc-app.html#/food-details/174202/nutrients
  2. Swordfish - https://fdc.nal.usda.gov/fdc-app.html#/food-details/173704/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.