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Crab stick vs. Swordfish — In-Depth Nutrition Comparison

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How are Crab stick and Swordfish different?

  • Swordfish has more Vitamin D, Selenium, Vitamin B3, Vitamin B12, Vitamin B6, Vitamin E , Potassium, and Choline than Crab stick.
  • Daily need coverage for Vitamin D from Swordfish is 111% higher.
  • Crab stick contains 5 times more Sodium than Swordfish. While Crab stick contains 529mg of Sodium, Swordfish contains only 97mg.

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

Infographic

Crab stick 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.
Contains more Calcium +116.7%
Contains more Magnesium +22.9%
Contains more Iron +15.4%
Contains more Potassium +454.4%
Contains less Sodium -81.7%
Contains more Zinc +136.4%
Contains more Copper +43.8%
Contains more Manganese +18.2%
Contains more Selenium +207.2%
Equal in Phosphorus - 304
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 4% 15% 31% 121% 8% 69% 10% 11% 2% 122%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 2% 17% 25% 131% 45% 13% 22% 16% 2% 374%
Contains more Calcium +116.7%
Contains more Magnesium +22.9%
Contains more Iron +15.4%
Contains more Potassium +454.4%
Contains less Sodium -81.7%
Contains more Zinc +136.4%
Contains more Copper +43.8%
Contains more Manganese +18.2%
Contains more Selenium +207.2%
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" charts below show how much of the daily needs can be covered by 300 grams of the food.
:
Contains more Vitamin B2 +27%
Contains more Vitamin K +300%
Contains more Vitamin A +∞%
Contains more Vitamin E +1317.6%
Contains more Vitamin D +∞%
Contains more Vitamin B1 +196.7%
Contains more Vitamin B3 +1392.6%
Contains more Vitamin B5 +∞%
Contains more Vitamin B6 +373.1%
Contains more Folate +∞%
Contains more Vitamin B12 +184.2%
Contains more Choline +496.2%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Choline Vitamin K 0% 4% 0% 0% 8% 19% 12% 0% 30% 0% 72% 8% 1%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Choline Vitamin K 8% 49% 498% 0% 23% 15% 174% 26% 142% 2% 203% 43% 1%
Contains more Vitamin B2 +27%
Contains more Vitamin K +300%
Contains more Vitamin A +∞%
Contains more Vitamin E +1317.6%
Contains more Vitamin D +∞%
Contains more Vitamin B1 +196.7%
Contains more Vitamin B3 +1392.6%
Contains more Vitamin B5 +∞%
Contains more Vitamin B6 +373.1%
Contains more Folate +∞%
Contains more Vitamin B12 +184.2%
Contains more Choline +496.2%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Contains more Carbs +∞%
Contains more Other +527.8%
Contains more Protein +207.7%
Contains more Fats +1623.9%
Equal in Water - 68.26
8% 15% 75% 2%
Protein: 7.62 g
Fats: 0.46 g
Carbs: 15 g
Water: 74.66 g
Other: 2.26 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 Carbs +∞%
Contains more Other +527.8%
Contains more Protein +207.7%
Contains more Fats +1623.9%
Equal in Water - 68.26

Fat Type Comparison

Fat type breakdown side-by-side comparison
Contains less Saturated Fat -88.7%
Contains more Monounsaturated Fat +1188.7%
Contains more Polyunsaturated fat +856.6%
34% 43% 23%
Saturated Fat: 0.216 g
Monounsaturated Fat: 0.275 g
Polyunsaturated fat: 0.143 g
28% 52% 20%
Saturated Fat: 1.911 g
Monounsaturated Fat: 3.544 g
Polyunsaturated fat: 1.368 g
Contains less Saturated Fat -88.7%
Contains more Monounsaturated Fat +1188.7%
Contains more Polyunsaturated fat +856.6%

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 Swordfish
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 Swordfish Opinion
Net carbs 14.5g 0g Crab stick
Protein 7.62g 23.45g Swordfish
Fats 0.46g 7.93g Swordfish
Carbs 15g 0g Crab stick
Calories 95kcal 172kcal Swordfish
Starch 3.5g Crab stick
Fructose 0.62g Crab stick
Sugar 6.25g 0g Swordfish
Fiber 0.5g 0g Crab stick
Calcium 13mg 6mg Crab stick
Iron 0.39mg 0.45mg Swordfish
Magnesium 43mg 35mg Crab stick
Phosphorus 282mg 304mg Swordfish
Potassium 90mg 499mg Swordfish
Sodium 529mg 97mg Swordfish
Zinc 0.33mg 0.78mg Swordfish
Copper 0.032mg 0.046mg Swordfish
Manganese 0.011mg 0.013mg Swordfish
Selenium 22.3µg 68.5µg Swordfish
Vitamin A 0IU 129IU Swordfish
Vitamin A RAE 0µg 43µg Swordfish
Vitamin E 0.17mg 2.41mg Swordfish
Vitamin D 0IU 666IU Swordfish
Vitamin D 0µg 16.6µg Swordfish
Vitamin B1 0.03mg 0.089mg Swordfish
Vitamin B2 0.08mg 0.063mg Crab stick
Vitamin B3 0.62mg 9.254mg Swordfish
Vitamin B5 0mg 0.417mg Swordfish
Vitamin B6 0.13mg 0.615mg Swordfish
Folate 0µg 2µg Swordfish
Vitamin B12 0.57µg 1.62µg Swordfish
Choline 13mg 77.5mg Swordfish
Vitamin K 0.4µg 0.1µg Crab stick
Tryptophan 0.075mg 0.265mg Swordfish
Threonine 0.285mg 1.035mg Swordfish
Isoleucine 0.23mg 1.088mg Swordfish
Leucine 0.607mg 1.919mg Swordfish
Lysine 0.707mg 2.168mg Swordfish
Methionine 0.261mg 0.699mg Swordfish
Phenylalanine 0.26mg 0.922mg Swordfish
Valine 0.286mg 1.216mg Swordfish
Histidine 0.156mg 0.695mg Swordfish
Cholesterol 20mg 78mg Crab stick
Trans Fat 0.008g 0.056g Crab stick
Saturated Fat 0.216g 1.911g Crab stick
Omega-3 - DHA 0.028g 0.772g Swordfish
Omega-3 - EPA 0g 0.127g Swordfish
Omega-3 - DPA 0.001g 0.168g Swordfish
Monounsaturated Fat 0.275g 3.544g Swordfish
Polyunsaturated fat 0.143g 1.368g Swordfish
Omega-6 - Eicosadienoic acid 0g 0.022g Swordfish
Omega-6 - Linoleic acid 0.089g Crab stick
Omega-3 - ALA 0.008g Crab stick

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Crab stick Swordfish
Low Fats diet ok
Low Carbs diet ok
Low Calories 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
91%
Swordfish
Minerals Daily Need Coverage Score
39%
Crab stick
64%
Swordfish

Comparison summary

Which food is lower in Sugar?
Swordfish
Swordfish is lower in Sugar (difference - 6.25g)
Which food contains less Sodium?
Swordfish
Swordfish contains less Sodium (difference - 432mg)
Which food is lower in glycemic index?
Swordfish
Swordfish is lower in glycemic index (difference - 50)
Which food is cheaper?
Swordfish
Swordfish is cheaper (difference - $12)
Which food is richer in minerals?
Swordfish
Swordfish is relatively richer in minerals
Which food is richer in vitamins?
Swordfish
Swordfish is relatively richer in vitamins
Which food is lower in Cholesterol?
Crab stick
Crab stick is lower in Cholesterol (difference - 58mg)
Which food is lower in Saturated Fat?
Crab stick
Crab stick is lower in Saturated Fat (difference - 1.695g)

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. 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.