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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
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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.
Crab
5
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 26% 27% 23% 19% 271% 104% 100% 73% 9.7% 234%
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 24% 5.1% 41% 14% 14% 12% 106% 12% 1.7% 416%
Contains more CalciumCalcium +435.3%
Contains more IronIron +38.9%
Contains more CopperCopper +1885.4%
Contains more ZincZinc +786%
Contains more ManganeseManganese +469.2%
Contains more PotassiumPotassium +80.3%
Contains less SodiumSodium -84.2%
Contains more SeleniumSelenium +77.6%
~equal in Magnesium ~33mg
~equal in Phosphorus ~248mg

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
6
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 11% 0.33% 37% 0% 5.8% 21% 52% 60% 36% 416% 0.75% 38% 44%
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% 1.7% 8.8% 69% 6.8% 52% 54% 24% 56% 199% 0% 7.5% 43%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin EVitamin E +318.2%
Contains more Vitamin B5Vitamin B5 +146.8%
Contains more Vitamin B12Vitamin B12 +109.4%
Contains more Vitamin KVitamin K +∞%
Contains more FolateFolate +410%
Contains more Vitamin AVitamin A +400%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin B1Vitamin B1 +17.4%
Contains more Vitamin B2Vitamin B2 +143%
Contains more Vitamin B6Vitamin B6 +54.5%
~equal in Vitamin B3 ~2.897mg
~equal in Choline ~78.7mg

All nutrients comparison - raw data values

Nutrient Crab Rockfish DV% diff.
Copper 0.814mg 0.041mg 86%
Vitamin B12 3.33µg 1.59µg 73%
Selenium 42.9µg 76.2µg 61%
Zinc 3.81mg 0.43mg 31%
Vitamin D 0µg 4.6µg 23%
Vitamin D 0IU 183IU 23%
Sodium 563mg 89mg 21%
Vitamin B5 0.997mg 0.404mg 12%
Cholesterol 97mg 61mg 12%
Folate 51µg 10µg 10%
Vitamin B2 0.093mg 0.226mg 10%
Vitamin E 1.84mg 0.44mg 9%
Protein 17.88g 22.23g 9%
Calcium 91mg 17mg 7%
Vitamin B6 0.156mg 0.241mg 7%
Potassium 259mg 467mg 6%
Vitamin C 3.3mg 0mg 4%
Manganese 0.074mg 0.013mg 3%
Iron 0.5mg 0.36mg 2%
Phosphorus 234mg 248mg 2%
Polyunsaturated fat 0.258g 0.485g 2%
Monounsaturated fat 0.129g 0.466g 1%
Saturated fat 0.201g 0.42g 1%
Calories 83kcal 109kcal 1%
Magnesium 36mg 33mg 1%
Vitamin B3 2.747mg 2.897mg 1%
Fats 0.74g 1.62g 1%
Vitamin A 1µg 5µg 0%
Vitamin B1 0.023mg 0.027mg 0%
Vitamin K 0.3µg 0µg 0%
Trans fat 0.014g 0.025g N/A
Choline 80.9mg 78.7mg 0%
Tryptophan 0.226mg 0.296mg 0%
Threonine 0.727mg 1.014mg 0%
Isoleucine 0.776mg 1.06mg 0%
Leucine 1.307mg 1.835mg 0%
Lysine 1.386mg 2.188mg 0%
Methionine 0.452mg 0.707mg 0%
Phenylalanine 0.708mg 0.935mg 0%
Valine 0.806mg 1.106mg 0%
Histidine 0.393mg 0.502mg 0%
Omega-3 - EPA 0.101g 0.107g N/A
Omega-3 - DHA 0.067g 0.238g N/A
Omega-3 - DPA 0.009g 0.027g N/A
Omega-6 - Eicosadienoic acid 0.005g 0.005g N/A

Macronutrient Comparison

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

Fat Type Comparison

Fat type breakdown side-by-side comparison
Crab
1
34% 22% 44%
Saturated fat: Sat. Fat 0.201 g
Monounsaturated fat: Mono. Fat 0.129 g
Polyunsaturated fat: Poly. Fat 0.258 g
31% 34% 35%
Saturated fat: Sat. Fat 0.42 g
Monounsaturated fat: Mono. Fat 0.466 g
Polyunsaturated fat: Poly. Fat 0.485 g
Contains less Sat. FatSaturated fat -52.1%
Contains more Mono. FatMonounsaturated fat +261.2%
Contains more Poly. FatPolyunsaturated fat +88%

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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.