Foodstruct Nutrition Search | Diet Analysis | Food Comparison | Glycemic Index Chart | Insulin Index Chart | Blog | Subscribe | Sign Up
  1. Home
  2. Foods
  3. Seafood
  4. Crab
  5. Compare
  6. Crab vs. Flatfish

Crab vs. Flatfish — In-Depth Nutrition Comparison

Compare

Significant differences between Crab and Flatfish

  • Crab has more Copper, Vitamin B12, Zinc, Selenium, Vitamin B5, Folate, and Vitamin B3, however, Flatfish is richer in Vitamin D, and Phosphorus.
  • Crab covers your daily Copper needs 88% more than Flatfish.
  • Flatfish has 10 times less Zinc than Crab. Crab has 3.81mg of Zinc, while Flatfish has 0.39mg.
  • Flatfish contains less Cholesterol.

Specific food types used in this comparison are Crustaceans, crab, blue, canned and Fish, flatfish (flounder and sole species), cooked, dry heat.

Infographic

Crab vs Flatfish infographic
Infographic link

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.
Crab
Crab
8
:
2
Flatfish
Flatfish
Contains more Calcium +264%
Contains more Iron +117.4%
Contains more Magnesium +63.6%
Contains more Potassium +31.5%
Contains more Zinc +876.9%
Contains more Copper +3439.1%
Contains more Manganese +335.3%
Contains more Selenium +31.6%
Contains more Phosphorus +32.1%
Contains less Sodium -35.5%
Crab
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 28% 19% 26% 101% 23% 74% 104% 272% 10% 234%
Flatfish
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 8% 9% 16% 133% 18% 48% 11% 8% 3% 178%
Contains more Calcium +264%
Contains more Iron +117.4%
Contains more Magnesium +63.6%
Contains more Potassium +31.5%
Contains more Zinc +876.9%
Contains more Copper +3439.1%
Contains more Manganese +335.3%
Contains more Selenium +31.6%
Contains more Phosphorus +32.1%
Contains less Sodium -35.5%

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.
Crab
Crab
9
:
3
Flatfish
Flatfish
Contains more Vitamin E +139%
Contains more Vitamin C +∞%
Contains more Vitamin B2 +272%
Contains more Vitamin B3 +114.9%
Contains more Vitamin B5 +339.2%
Contains more Vitamin B6 +35.7%
Contains more Folate +750%
Contains more Vitamin B12 +154.2%
Contains more Vitamin K +200%
Contains more Vitamin A +1750%
Contains more Vitamin D +∞%
Contains more Vitamin B1 +13%
Crab
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 1% 37% 0% 11% 6% 22% 52% 60% 36% 39% 417% 1%
Flatfish
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 3% 16% 105% 0% 7% 6% 24% 14% 27% 5% 164% 1%
Contains more Vitamin E +139%
Contains more Vitamin C +∞%
Contains more Vitamin B2 +272%
Contains more Vitamin B3 +114.9%
Contains more Vitamin B5 +339.2%
Contains more Vitamin B6 +35.7%
Contains more Folate +750%
Contains more Vitamin B12 +154.2%
Contains more Vitamin K +200%
Contains more Vitamin A +1750%
Contains more Vitamin D +∞%
Contains more Vitamin B1 +13%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Crab
Crab
2
:
2
Flatfish
Flatfish
Contains more Protein +17.3%
Contains more Other +32%
Contains more Fats +220.3%
Equal in Water - 81.11
Crab
18% 80% 2%
Protein: 17.88 g
Fats: 0.74 g
Carbs: 0 g
Water: 79.69 g
Other: 1.69 g
Flatfish
15% 2% 81%
Protein: 15.24 g
Fats: 2.37 g
Carbs: 0 g
Water: 81.11 g
Other: 1.28 g
Contains more Protein +17.3%
Contains more Other +32%
Contains more Fats +220.3%
Equal in Water - 81.11

Fat Type Comparison

Fat type breakdown side-by-side comparison
Crab
Crab
1
:
2
Flatfish
Flatfish
Contains less Saturated Fat -62.9%
Contains more Monounsaturated Fat +409.3%
Contains more Polyunsaturated fat +77.9%
Crab
34% 22% 44%
Saturated Fat: 0.201 g
Monounsaturated Fat: 0.129 g
Polyunsaturated fat: 0.258 g
Flatfish
33% 40% 28%
Saturated Fat: 0.542 g
Monounsaturated Fat: 0.657 g
Polyunsaturated fat: 0.459 g
Contains less Saturated Fat -62.9%
Contains more Monounsaturated Fat +409.3%
Contains more Polyunsaturated fat +77.9%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Crab Flatfish Opinion
Protein 17.88g 15.24g Crab
Fats 0.74g 2.37g Flatfish
Calories 83kcal 86kcal Flatfish
Calcium 91mg 25mg Crab
Iron 0.5mg 0.23mg Crab
Magnesium 36mg 22mg Crab
Phosphorus 234mg 309mg Flatfish
Potassium 259mg 197mg Crab
Sodium 563mg 363mg Flatfish
Zinc 3.81mg 0.39mg Crab
Copper 0.814mg 0.023mg Crab
Manganese 0.074mg 0.017mg Crab
Selenium 42.9µg 32.6µg Crab
Vitamin A 2IU 37IU Flatfish
Vitamin A RAE 1µg 12µg Flatfish
Vitamin E 1.84mg 0.77mg Crab
Vitamin D 0IU 139IU Flatfish
Vitamin D 0µg 3.5µg Flatfish
Vitamin C 3.3mg 0mg Crab
Vitamin B1 0.023mg 0.026mg Flatfish
Vitamin B2 0.093mg 0.025mg Crab
Vitamin B3 2.747mg 1.278mg Crab
Vitamin B5 0.997mg 0.227mg Crab
Vitamin B6 0.156mg 0.115mg Crab
Folate 51µg 6µg Crab
Vitamin B12 3.33µg 1.31µg Crab
Vitamin K 0.3µg 0.1µg Crab
Tryptophan 0.226mg 0.197mg Crab
Threonine 0.727mg 0.719mg Crab
Isoleucine 0.776mg 0.754mg Crab
Leucine 1.307mg 1.335mg Flatfish
Lysine 1.386mg 1.561mg Flatfish
Methionine 0.452mg 0.56mg Flatfish
Phenylalanine 0.708mg 0.624mg Crab
Valine 0.806mg 0.8mg Crab
Histidine 0.393mg 0.374mg Crab
Cholesterol 97mg 56mg Flatfish
Trans Fat 0.014g 0.014g
Saturated Fat 0.201g 0.542g Crab
Omega-3 - DHA 0.067g 0.132g Flatfish
Omega-3 - EPA 0.101g 0.168g Flatfish
Omega-3 - DPA 0.009g 0.034g Flatfish
Monounsaturated Fat 0.129g 0.657g Flatfish
Polyunsaturated fat 0.258g 0.459g Flatfish
Omega-6 - Eicosadienoic acid 0.005g 0.006g Flatfish

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Crab Flatfish
Low Fats diet ok
Low Carbs diet Equal
Low Calories diet ok
Low Glycemic Index diet Equal

People also compare

Crab
Crab vs Clam
Clam
Crab
Crab vs Mussels
Mussels
Crab
Crab vs Oyster breaded and fried
Oyster breaded and fried
Flatfish
Flatfish vs Grouper fish
Grouper fish
Flatfish
Flatfish vs Herring
Herring
Flatfish
Flatfish vs Ling fish raw
Ling fish raw

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
56%
Crab
31%
Flatfish
Minerals Daily Need Coverage Score
89%
Crab
43%
Flatfish

Comparison summary

Which food contains less Sodium?
Flatfish
Flatfish contains less Sodium (difference - 200mg)
Which food is lower in Cholesterol?
Flatfish
Flatfish is lower in Cholesterol (difference - 41mg)
Which food is cheaper?
Flatfish
Flatfish is cheaper (difference - $12)
Which food is lower in Saturated Fat?
Crab
Crab is lower in Saturated Fat (difference - 0.341g)
Which food is richer in minerals?
Crab
Crab is relatively richer in minerals
Which food is richer in vitamins?
Crab
Crab is relatively richer in vitamins
Which food contains less Sugar?
?
The foods are relatively equal in Sugar (0 g)
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 - https://fdc.nal.usda.gov/fdc-app.html#/food-details/171966/nutrients
  2. Flatfish - https://fdc.nal.usda.gov/fdc-app.html#/food-details/174197/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.