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Crab stick vs. Mackerel — In-Depth Nutrition Comparison

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A recap on differences between Crab stick and Mackerel

  • Mackerel is higher than Crab stick in Vitamin B12, Selenium, Vitamin B3, Vitamin B2, Vitamin B6, Vitamin B5, and Iron.
  • Mackerel covers your daily Vitamin B12 needs 768% more than Crab stick.
  • Crab stick contains 6 times more Sodium than Mackerel. While Crab stick contains 529mg of Sodium, Mackerel contains only 83mg.

Food varieties used in this article are Crustaceans, crab, alaska king, imitation, made from surimi and Fish, mackerel, Atlantic, cooked, dry heat.

Infographic

Crab stick vs Mackerel 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 31% 3.9% 7.9% 15% 11% 9% 121% 69% 1.4% 122%
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 69% 4.5% 35% 59% 31% 26% 119% 11% 2.6% 281%
Contains more MagnesiumMagnesium +125.6%
Contains more CalciumCalcium +15.4%
Contains more PotassiumPotassium +345.6%
Contains more IronIron +302.6%
Contains more CopperCopper +193.8%
Contains more ZincZinc +184.8%
Contains less SodiumSodium -84.3%
Contains more ManganeseManganese +81.8%
Contains more SeleniumSelenium +131.4%
~equal in Phosphorus ~278mg

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 0% 0% 3.4% 0% 7.5% 18% 12% 0% 30% 71% 1% 0% 7.1%
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 1.3% 11% 0% 0% 40% 95% 128% 59% 106% 2375% 0% 1.5% 0%
Contains more Vitamin E Vitamin E +∞%
Contains more Vitamin KVitamin K +∞%
Contains more CholineCholine +∞%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin B1Vitamin B1 +430%
Contains more Vitamin B2Vitamin B2 +415%
Contains more Vitamin B3Vitamin B3 +1004.8%
Contains more Vitamin B5Vitamin B5 +∞%
Contains more Vitamin B6Vitamin B6 +253.8%
Contains more Vitamin B12Vitamin B12 +3233.3%
Contains more FolateFolate +∞%
~equal in Vitamin D ~µg

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
8% 15% 75% 2%
Protein: 7.62 g
Fats: 0.46 g
Carbs: 15 g
Water: 74.66 g
Other: 2.26 g
24% 18% 53% 5%
Protein: 23.85 g
Fats: 17.81 g
Carbs: 0 g
Water: 53.27 g
Other: 5.07 g
Contains more CarbsCarbs +∞%
Contains more WaterWater +40.2%
Contains more ProteinProtein +213%
Contains more FatsFats +3771.7%
Contains more OtherOther +124.3%

Fat Type Comparison

Fat type breakdown side-by-side comparison
34% 43% 23%
Saturated Fat: Sat. Fat 0.216 g
Monounsaturated Fat: Mono. Fat 0.275 g
Polyunsaturated fat: Poly. Fat 0.143 g
27% 45% 28%
Saturated Fat: Sat. Fat 4.176 g
Monounsaturated Fat: Mono. Fat 7.006 g
Polyunsaturated fat: Poly. Fat 4.3 g
Contains less Sat. FatSaturated Fat -94.8%
Contains more Mono. FatMonounsaturated Fat +2447.6%
Contains more Poly. FatPolyunsaturated fat +2907%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Crab stick Mackerel
Lower in Sugar ok
Lower in Sodium ok
Lower in Glycemic Index ok
Lower in price ok
Rich in minerals ok
Rich in vitamins ok
Lower in Cholesterol ok
Lower in Saturated Fat ok

All nutrients comparison - raw data values

Nutrient Crab stick Mackerel Opinion
Calories 95kcal 262kcal Mackerel
Protein 7.62g 23.85g Mackerel
Fats 0.46g 17.81g Mackerel
Vitamin C 0mg 0.4mg Mackerel
Net carbs 14.5g 0g Crab stick
Carbs 15g 0g Crab stick
Cholesterol 20mg 75mg Crab stick
Magnesium 43mg 97mg Mackerel
Calcium 13mg 15mg Mackerel
Potassium 90mg 401mg Mackerel
Iron 0.39mg 1.57mg Mackerel
Sugar 6.25g Mackerel
Fiber 0.5g 0g Crab stick
Copper 0.032mg 0.094mg Mackerel
Zinc 0.33mg 0.94mg Mackerel
Starch 3.5g Crab stick
Phosphorus 282mg 278mg Crab stick
Sodium 529mg 83mg Mackerel
Vitamin A 0IU 180IU Mackerel
Vitamin A RAE 0µg 54µg Mackerel
Vitamin E 0.17mg Crab stick
Manganese 0.011mg 0.02mg Mackerel
Selenium 22.3µg 51.6µg Mackerel
Vitamin B1 0.03mg 0.159mg Mackerel
Vitamin B2 0.08mg 0.412mg Mackerel
Vitamin B3 0.62mg 6.85mg Mackerel
Vitamin B5 0mg 0.99mg Mackerel
Vitamin B6 0.13mg 0.46mg Mackerel
Vitamin B12 0.57µg 19µg Mackerel
Vitamin K 0.4µg Crab stick
Folate 0µg 2µg Mackerel
Trans Fat 0.008g Mackerel
Choline 13mg Crab stick
Saturated Fat 0.216g 4.176g Crab stick
Monounsaturated Fat 0.275g 7.006g Mackerel
Polyunsaturated fat 0.143g 4.3g Mackerel
Tryptophan 0.075mg 0.267mg Mackerel
Threonine 0.285mg 1.045mg Mackerel
Isoleucine 0.23mg 1.099mg Mackerel
Leucine 0.607mg 1.938mg Mackerel
Lysine 0.707mg 2.19mg Mackerel
Methionine 0.261mg 0.706mg Mackerel
Phenylalanine 0.26mg 0.931mg Mackerel
Valine 0.286mg 1.228mg Mackerel
Histidine 0.156mg 0.702mg Mackerel
Fructose 0.62g Crab stick
Omega-3 - EPA 0g 0.504g Mackerel
Omega-3 - DHA 0.028g 0.699g Mackerel
Omega-3 - ALA 0.008g Crab stick
Omega-3 - DPA 0.001g 0.106g Mackerel
Omega-6 - Linoleic acid 0.089g Crab stick

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Crab stick Mackerel
Low Calories diet ok
Low Fats diet ok
Low Carbs diet ok
Low Glycemic Index diet ok

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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
12%
Crab stick
217%
Mackerel
Minerals Daily Need Coverage Score
39%
Crab stick
64%
Mackerel

Comparison summary

Which food is lower in Sugar?
Mackerel
Mackerel is lower in Sugar (difference - 6.25g)
Which food contains less Sodium?
Mackerel
Mackerel contains less Sodium (difference - 446mg)
Which food is lower in glycemic index?
Mackerel
Mackerel is lower in glycemic index (difference - 50)
Which food is cheaper?
Mackerel
Mackerel is cheaper (difference - $5)
Which food is richer in minerals?
Mackerel
Mackerel is relatively richer in minerals
Which food is richer in vitamins?
Mackerel
Mackerel is relatively richer in vitamins
Which food is lower in Cholesterol?
Crab stick
Crab stick is lower in Cholesterol (difference - 55mg)
Which food is lower in Saturated Fat?
Crab stick
Crab stick is lower in Saturated Fat (difference - 3.96g)

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 stick - https://fdc.nal.usda.gov/fdc-app.html#/food-details/174203/nutrients
  2. Mackerel - https://fdc.nal.usda.gov/fdc-app.html#/food-details/175120/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.