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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.

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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" chart 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 more Copper +43.8%
Contains more Zinc +136.4%
Contains less Sodium -81.7%
Equal in Phosphorus - 304
Iron Calcium Potassium Magnesium Copper Zinc Phosphorus Sodium 15% 4% 8% 31% 11% 10% 121% 69%
Iron Calcium Potassium Magnesium Copper Zinc Phosphorus Sodium 17% 2% 45% 25% 16% 22% 131% 13%
Contains more Calcium +116.7%
Contains more Magnesium +22.9%
Contains more Iron +15.4%
Contains more Potassium +454.4%
Contains more Copper +43.8%
Contains more Zinc +136.4%
Contains less Sodium -81.7%
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 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 Vitamin B12 +184.2%
Contains more Folate +∞%
Vitamin C Vitamin A Vitamin E Vitamin D Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Vitamin B12 Vitamin K Folate 0% 0% 4% 0% 8% 19% 12% 0% 30% 72% 1% 0%
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 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 Vitamin B12 +184.2%
Contains more Folate +∞%

Vitamin and Mineral Summary Scores

Summary score is calculated by summing up the daily values contained in 300 grams of the product. Obviously the more the food fulfils human daily needs, the more the summary score is
Vitamin Summary Score
12
Crab stick
95
Swordfish
Mineral Summary Score
33
Crab stick
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 the food
Protein
46%
Crab stick
141%
Swordfish
Carbohydrates
15%
Crab stick
0%
Swordfish
Fats
2%
Crab stick
37%
Swordfish

Comparison summary table

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

Which food is preferable in case of diets?

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

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Comparison summary

Which food contains less Sugars?
Swordfish
Swordfish contains less Sugars (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 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)
Which food is richer in minerals?
?
It cannot be definitely stated which food is richer in minerals. See charts below for detailed information.

All nutrients comparison - raw data values

In the column "Opinion" we made some assumptions which could be controversial. For instance we are assuming that less saturated fats is good for you. Please ignore this column if you have your own opinion.We marked the nutrients, comparison of which we considered as not meaningful, as "N/A"
Nutrient Crab stick Swordfish Opinion
Calories 95 172 Swordfish
Protein 7.62 23.45 Swordfish
Fats 0.46 7.93 Swordfish
Vitamin C 0 0
Carbs 15 0 Crab stick
Cholesterol 20 78 Crab stick
Vitamin D 0 666 Swordfish
Iron 0.39 0.45 Swordfish
Calcium 13 6 Crab stick
Potassium 90 499 Swordfish
Magnesium 43 35 Crab stick
Sugars 6.25 0 Swordfish
Fiber 0.5 0 Crab stick
Copper 0.032 0.046 Swordfish
Zinc 0.33 0.78 Swordfish
Starch 3.5 Crab stick
Phosphorus 282 304 Swordfish
Sodium 529 97 Swordfish
Vitamin A 0 129 Swordfish
Vitamin E 0.17 2.41 Swordfish
Vitamin D 0 16.6 Swordfish
Vitamin B1 0.03 0.089 Swordfish
Vitamin B2 0.08 0.063 Crab stick
Vitamin B3 0.62 9.254 Swordfish
Vitamin B5 0 0.417 Swordfish
Vitamin B6 0.13 0.615 Swordfish
Vitamin B12 0.57 1.62 Swordfish
Vitamin K 0.4 0.1 Crab stick
Folate 0 2 Swordfish
Trans Fat 0.008 0.056 Crab stick
Saturated Fat 0.216 1.911 Crab stick
Monounsaturated Fat 0.275 3.544 Swordfish
Polyunsaturated fat 0.143 1.368 Swordfish
Tryptophan 0.075 0.265 Swordfish
Threonine 0.285 1.035 Swordfish
Isoleucine 0.23 1.088 Swordfish
Leucine 0.607 1.919 Swordfish
Lysine 0.707 2.168 Swordfish
Methionine 0.261 0.699 Swordfish
Phenylalanine 0.26 0.922 Swordfish
Valine 0.286 1.216 Swordfish
Histidine 0.156 0.695 Swordfish
Fructose 0.62 Crab stick

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 of the foods 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.