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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, Folate, and Vitamin C, while Swordfish is higher in Selenium, Vitamin B3, and Vitamin B6.
  • Crab meat covers your daily need of Vitamin B12 412% more than Swordfish.
  • 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" 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 25% 1.8% 44% 17% 15% 21% 130% 13% 1.7% 374%
Contains more MagnesiumMagnesium +80%
Contains more CalciumCalcium +883.3%
Contains more IronIron +68.9%
Contains more CopperCopper +2469.6%
Contains more ZincZinc +876.9%
Contains more ManganeseManganese +207.7%
Contains more PotassiumPotassium +90.5%
Contains less SodiumSodium -91%
Contains more SeleniumSelenium +71.3%
~equal in Phosphorus ~304mg

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% 1.7% 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 0% 7.7% 48% 498% 22% 15% 174% 25% 142% 203% 0.25% 1.5% 42%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin B12Vitamin B12 +609.9%
Contains more FolateFolate +2450%
Contains more Vitamin AVitamin A +344.8%
Contains more Vitamin B1Vitamin B1 +67.9%
Contains more Vitamin B2Vitamin B2 +14.5%
Contains more Vitamin B3Vitamin B3 +590.6%
Contains more Vitamin B6Vitamin B6 +241.7%
~equal in Vitamin B5 ~0.417mg

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
23% 8% 68%
Protein: 23.45 g
Fats: 7.93 g
Carbs: 0 g
Water: 68.26 g
Other: 0.36 g
Contains more WaterWater +13.6%
Contains more OtherOther +333.3%
Contains more ProteinProtein +21.2%
Contains more FatsFats +414.9%
~equal in Carbs ~0g

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% 52% 20%
Saturated Fat: Sat. Fat 1.911 g
Monounsaturated Fat: Mono. Fat 3.544 g
Polyunsaturated fat: Poly. Fat 1.368 g
Contains less Sat. FatSaturated Fat -93%
Contains more Mono. FatMonounsaturated Fat +1815.7%
Contains more Poly. FatPolyunsaturated fat +155.2%

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 Swordfish
Lower in Sodium ok
Lower in price ok
Rich in vitamins ok
Lower in Cholesterol ok
Lower in Sugar 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
Calories 97kcal 172kcal Swordfish
Protein 19.35g 23.45g Swordfish
Fats 1.54g 7.93g Swordfish
Vitamin C 7.6mg 0mg Crab meat
Cholesterol 53mg 78mg Crab meat
Vitamin D 666IU Swordfish
Magnesium 63mg 35mg Crab meat
Calcium 59mg 6mg Crab meat
Potassium 262mg 499mg Swordfish
Iron 0.76mg 0.45mg Crab meat
Copper 1.182mg 0.046mg Crab meat
Zinc 7.62mg 0.78mg Crab meat
Phosphorus 280mg 304mg Swordfish
Sodium 1072mg 97mg Swordfish
Vitamin A 29IU 129IU Swordfish
Vitamin A RAE 9µg 43µg Swordfish
Vitamin E 2.41mg Swordfish
Vitamin D 16.6µg Swordfish
Manganese 0.04mg 0.013mg Crab meat
Selenium 40µg 68.5µg Swordfish
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
Vitamin B12 11.5µg 1.62µg Crab meat
Vitamin K 0.1µg Swordfish
Folate 51µg 2µg Crab meat
Trans Fat 0.056g Crab meat
Choline 77.5mg Swordfish
Saturated Fat 0.133g 1.911g Crab meat
Monounsaturated Fat 0.185g 3.544g Swordfish
Polyunsaturated fat 0.536g 1.368g 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
Omega-3 - EPA 0.295g 0.127g Crab meat
Omega-3 - DHA 0.118g 0.772g Swordfish
Omega-3 - DPA 0.031g 0.168g Swordfish
Omega-6 - Eicosadienoic acid 0.022g Swordfish

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Crab meat Swordfish
Low Calories diet ok
Low Fats diet ok
Low Carbs diet Equal
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
91%
Swordfish
Minerals Daily Need Coverage Score
120%
Crab meat
64%
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 Cholesterol?
Crab meat
Crab meat is lower in Cholesterol (difference - 25mg)
Which food is lower in Sugar?
Crab meat
Crab meat is lower in Sugar (difference - 0g)
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

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. 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.