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  6. Crab vs. Rockfish

Crab vs. Rockfish — In-Depth Nutrition Comparison

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Important differences between Crab and Rockfish

  • Crab has more Copper, Vitamin B12, Zinc, Vitamin B5, and Folate, however, Rockfish is richer in Selenium, Vitamin D, and Vitamin B2.
  • Crab's daily need coverage for Copper is 86% more.
  • Crab contains 9 times more Zinc than Rockfish. Crab contains 3.81mg of Zinc, while Rockfish contains 0.43mg.
  • Rockfish contains less Sodium.

The food varieties used in the comparison are Crustaceans, crab, blue, canned and Fish, rockfish, Pacific, mixed species, cooked, dry heat.

Infographic

Crab vs Rockfish 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
6
:
4
Rockfish
Rockfish
Contains more Calcium +435.3%
Contains more Iron +38.9%
Contains more Zinc +786%
Contains more Copper +1885.4%
Contains more Manganese +469.2%
Contains more Potassium +80.3%
Contains less Sodium -84.2%
Contains more Selenium +77.6%
Equal in Magnesium - 33
Equal in Phosphorus - 248
Crab
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 28% 19% 26% 101% 23% 74% 104% 272% 10% 234%
Rockfish
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 6% 14% 24% 107% 42% 12% 12% 14% 2% 416%
Contains more Calcium +435.3%
Contains more Iron +38.9%
Contains more Zinc +786%
Contains more Copper +1885.4%
Contains more Manganese +469.2%
Contains more Potassium +80.3%
Contains less Sodium -84.2%
Contains more Selenium +77.6%
Equal in Magnesium - 33
Equal in Phosphorus - 248

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
6
:
6
Rockfish
Rockfish
Contains more Vitamin E +318.2%
Contains more Vitamin C +∞%
Contains more Vitamin B5 +146.8%
Contains more Folate +410%
Contains more Vitamin B12 +109.4%
Contains more Vitamin K +∞%
Contains more Vitamin A +700%
Contains more Vitamin D +∞%
Contains more Vitamin B1 +17.4%
Contains more Vitamin B2 +143%
Contains more Vitamin B6 +54.5%
Equal in Vitamin B3 - 2.897
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%
Rockfish
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 1% 9% 138% 0% 7% 53% 55% 25% 56% 8% 199% 0%
Contains more Vitamin E +318.2%
Contains more Vitamin C +∞%
Contains more Vitamin B5 +146.8%
Contains more Folate +410%
Contains more Vitamin B12 +109.4%
Contains more Vitamin K +∞%
Contains more Vitamin A +700%
Contains more Vitamin D +∞%
Contains more Vitamin B1 +17.4%
Contains more Vitamin B2 +143%
Contains more Vitamin B6 +54.5%
Equal in Vitamin B3 - 2.897

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Crab
Crab
2
:
2
Rockfish
Rockfish
Contains more Other +14.2%
Contains more Protein +24.3%
Contains more Fats +118.9%
Equal in Water - 74.67
Crab
18% 80% 2%
Protein: 17.88 g
Fats: 0.74 g
Carbs: 0 g
Water: 79.69 g
Other: 1.69 g
Rockfish
22% 75%
Protein: 22.23 g
Fats: 1.62 g
Carbs: 0 g
Water: 74.67 g
Other: 1.48 g
Contains more Other +14.2%
Contains more Protein +24.3%
Contains more Fats +118.9%
Equal in Water - 74.67

Fat Type Comparison

Fat type breakdown side-by-side comparison
Crab
Crab
1
:
2
Rockfish
Rockfish
Contains less Saturated Fat -52.1%
Contains more Monounsaturated Fat +261.2%
Contains more Polyunsaturated fat +88%
Crab
34% 22% 44%
Saturated Fat: 0.201 g
Monounsaturated Fat: 0.129 g
Polyunsaturated fat: 0.258 g
Rockfish
31% 34% 35%
Saturated Fat: 0.42 g
Monounsaturated Fat: 0.466 g
Polyunsaturated fat: 0.485 g
Contains less Saturated Fat -52.1%
Contains more Monounsaturated Fat +261.2%
Contains more Polyunsaturated fat +88%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Crab Rockfish Opinion
Protein 17.88g 22.23g Rockfish
Fats 0.74g 1.62g Rockfish
Calories 83kcal 109kcal Rockfish
Calcium 91mg 17mg Crab
Iron 0.5mg 0.36mg Crab
Magnesium 36mg 33mg Crab
Phosphorus 234mg 248mg Rockfish
Potassium 259mg 467mg Rockfish
Sodium 563mg 89mg Rockfish
Zinc 3.81mg 0.43mg Crab
Copper 0.814mg 0.041mg Crab
Manganese 0.074mg 0.013mg Crab
Selenium 42.9µg 76.2µg Rockfish
Vitamin A 2IU 16IU Rockfish
Vitamin A RAE 1µg 5µg Rockfish
Vitamin E 1.84mg 0.44mg Crab
Vitamin D 0IU 183IU Rockfish
Vitamin D 0µg 4.6µg Rockfish
Vitamin C 3.3mg 0mg Crab
Vitamin B1 0.023mg 0.027mg Rockfish
Vitamin B2 0.093mg 0.226mg Rockfish
Vitamin B3 2.747mg 2.897mg Rockfish
Vitamin B5 0.997mg 0.404mg Crab
Vitamin B6 0.156mg 0.241mg Rockfish
Folate 51µg 10µg Crab
Vitamin B12 3.33µg 1.59µg Crab
Vitamin K 0.3µg 0µg Crab
Tryptophan 0.226mg 0.296mg Rockfish
Threonine 0.727mg 1.014mg Rockfish
Isoleucine 0.776mg 1.06mg Rockfish
Leucine 1.307mg 1.835mg Rockfish
Lysine 1.386mg 2.188mg Rockfish
Methionine 0.452mg 0.707mg Rockfish
Phenylalanine 0.708mg 0.935mg Rockfish
Valine 0.806mg 1.106mg Rockfish
Histidine 0.393mg 0.502mg Rockfish
Cholesterol 97mg 61mg Rockfish
Trans Fat 0.014g 0.025g Crab
Saturated Fat 0.201g 0.42g Crab
Omega-3 - DHA 0.067g 0.238g Rockfish
Omega-3 - EPA 0.101g 0.107g Rockfish
Omega-3 - DPA 0.009g 0.027g Rockfish
Monounsaturated Fat 0.129g 0.466g Rockfish
Polyunsaturated fat 0.258g 0.485g Rockfish
Omega-6 - Eicosadienoic acid 0.005g 0.005g

Which food is preferable for your diet?

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

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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
56%
Crab
46%
Rockfish
Minerals Daily Need Coverage Score
89%
Crab
64%
Rockfish

Comparison summary

Which food contains less Sodium?
Rockfish
Rockfish contains less Sodium (difference - 474mg)
Which food is lower in Cholesterol?
Rockfish
Rockfish is lower in Cholesterol (difference - 36mg)
Which food is cheaper?
Rockfish
Rockfish is cheaper (difference - $12)
Which food is lower in Saturated Fat?
Crab
Crab is lower in Saturated Fat (difference - 0.219g)
Which food is richer in minerals?
Crab
Crab is relatively richer in minerals
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)
Which food is richer in vitamins?
?
It cannot be stated which food is richer in vitamins. See the charts below for detailed information. See the charts below for detailed information. See the charts below for detailed information.

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. Rockfish - https://fdc.nal.usda.gov/fdc-app.html#/food-details/175131/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.