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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 Iron +68.9%
Contains more Calcium +883.3%
Contains more Magnesium +80%
Contains more Copper +2469.6%
Contains more Zinc +876.9%
Contains more Potassium +90.5%
Contains less Sodium -91%
Equal in Phosphorus - 304
Iron Calcium Potassium Magnesium Copper Zinc Phosphorus Sodium 29% 18% 24% 45% 394% 208% 120% 140%
Iron Calcium Potassium Magnesium Copper Zinc Phosphorus Sodium 17% 2% 45% 25% 16% 22% 131% 13%
Contains more Iron +68.9%
Contains more Calcium +883.3%
Contains more Magnesium +80%
Contains more Copper +2469.6%
Contains more Zinc +876.9%
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 Vitamin B12 +609.9%
Contains more Folate +2450%
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 C Vitamin A Vitamin E Vitamin D Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Vitamin B12 Vitamin K Folate 26% 2% 0% 0% 14% 13% 26% 24% 42% 1438% 0% 39%
Vitamin C Vitamin A Vitamin E Vitamin D Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Vitamin B12 Vitamin K Folate 0% 8% 49% 498% 23% 15% 174% 26% 142% 203% 1% 2%
Contains more Vitamin C +∞%
Contains more Vitamin B12 +609.9%
Contains more Folate +2450%
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 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 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 Cholesterol ok
Lower in Sugar ok
Lower in Saturated Fat ok
Rich in minerals ok
Lower in glycemic index Equal

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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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)

All nutrients comparison - raw data values

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

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.