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  6. Crab vs. Sablefish

Crab vs. Sablefish — In-Depth Nutrition Comparison

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How are Crab and Sablefish different?

  • Crab is higher in Copper, Vitamin B12, and Zinc, however, Sablefish is richer in Vitamin B3, Vitamin B6, Iron, and Vitamin A RAE.
  • Daily need coverage for Copper from Crab is 87% higher.
  • Crab contains 9 times more Zinc than Sablefish. While Crab contains 3.81mg of Zinc, Sablefish contains only 0.41mg.
  • Sablefish has less Sodium.

Crustaceans, crab, blue, canned and Fish, sablefish, cooked, dry heat are the varieties used in this article.

Infographic

Crab vs Sablefish 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
5
:
5
Sablefish
Sablefish
Contains more Calcium +102.2%
Contains more Zinc +829.3%
Contains more Copper +2807.1%
Contains more Manganese +289.5%
Contains more Iron +228%
Contains more Magnesium +97.2%
Contains more Potassium +77.2%
Contains less Sodium -87.2%
Equal in Phosphorus - 215
Equal in Selenium - 46.8
Crab
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 28% 19% 26% 101% 23% 74% 104% 272% 10% 234%
Sablefish
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 14% 62% 51% 93% 41% 10% 12% 10% 3% 256%
Contains more Calcium +102.2%
Contains more Zinc +829.3%
Contains more Copper +2807.1%
Contains more Manganese +289.5%
Contains more Iron +228%
Contains more Magnesium +97.2%
Contains more Potassium +77.2%
Contains less Sodium -87.2%
Equal in Phosphorus - 215
Equal in Selenium - 46.8

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
7
:
5
Sablefish
Sablefish
Contains more Vitamin C +∞%
Contains more Vitamin B5 +15.3%
Contains more Folate +200%
Contains more Vitamin B12 +131.3%
Contains more Vitamin A +16800%
Contains more Vitamin B1 +430.4%
Contains more Vitamin B2 +23.7%
Contains more Vitamin B3 +86.7%
Contains more Vitamin B6 +121.8%
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%
Sablefish
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 21% 0% 0% 0% 31% 27% 97% 52% 80% 13% 180% 0%
Contains more Vitamin C +∞%
Contains more Vitamin B5 +15.3%
Contains more Folate +200%
Contains more Vitamin B12 +131.3%
Contains more Vitamin A +16800%
Contains more Vitamin B1 +430.4%
Contains more Vitamin B2 +23.7%
Contains more Vitamin B3 +86.7%
Contains more Vitamin B6 +121.8%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Crab
Crab
3
:
1
Sablefish
Sablefish
Contains more Water +26.8%
Contains more Other +397.1%
Contains more Fats +2551.4%
Equal in Protein - 17.19
Crab
18% 80% 2%
Protein: 17.88 g
Fats: 0.74 g
Carbs: 0 g
Water: 79.69 g
Other: 1.69 g
Sablefish
17% 20% 63%
Protein: 17.19 g
Fats: 19.62 g
Carbs: 0 g
Water: 62.85 g
Other: 0.34 g
Contains more Water +26.8%
Contains more Other +397.1%
Contains more Fats +2551.4%
Equal in Protein - 17.19

Fat Type Comparison

Fat type breakdown side-by-side comparison
Crab
Crab
1
:
2
Sablefish
Sablefish
Contains less Saturated Fat -95.1%
Contains more Monounsaturated Fat +7906.2%
Contains more Polyunsaturated fat +914.7%
Crab
34% 22% 44%
Saturated Fat: 0.201 g
Monounsaturated Fat: 0.129 g
Polyunsaturated fat: 0.258 g
Sablefish
24% 61% 15%
Saturated Fat: 4.099 g
Monounsaturated Fat: 10.328 g
Polyunsaturated fat: 2.618 g
Contains less Saturated Fat -95.1%
Contains more Monounsaturated Fat +7906.2%
Contains more Polyunsaturated fat +914.7%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Crab Sablefish Opinion
Protein 17.88g 17.19g Crab
Fats 0.74g 19.62g Sablefish
Calories 83kcal 250kcal Sablefish
Calcium 91mg 45mg Crab
Iron 0.5mg 1.64mg Sablefish
Magnesium 36mg 71mg Sablefish
Phosphorus 234mg 215mg Crab
Potassium 259mg 459mg Sablefish
Sodium 563mg 72mg Sablefish
Zinc 3.81mg 0.41mg Crab
Copper 0.814mg 0.028mg Crab
Manganese 0.074mg 0.019mg Crab
Selenium 42.9µg 46.8µg Sablefish
Vitamin A 2IU 338IU Sablefish
Vitamin A RAE 1µg 102µg Sablefish
Vitamin E 1.84mg Crab
Vitamin C 3.3mg 0mg Crab
Vitamin B1 0.023mg 0.122mg Sablefish
Vitamin B2 0.093mg 0.115mg Sablefish
Vitamin B3 2.747mg 5.128mg Sablefish
Vitamin B5 0.997mg 0.865mg Crab
Vitamin B6 0.156mg 0.346mg Sablefish
Folate 51µg 17µg Crab
Vitamin B12 3.33µg 1.44µg Crab
Vitamin K 0.3µg Crab
Tryptophan 0.226mg 0.193mg Crab
Threonine 0.727mg 0.754mg Sablefish
Isoleucine 0.776mg 0.792mg Sablefish
Leucine 1.307mg 1.397mg Sablefish
Lysine 1.386mg 1.579mg Sablefish
Methionine 0.452mg 0.509mg Sablefish
Phenylalanine 0.708mg 0.671mg Crab
Valine 0.806mg 0.886mg Sablefish
Histidine 0.393mg 0.506mg Sablefish
Cholesterol 97mg 63mg Sablefish
Trans Fat 0.014g Sablefish
Saturated Fat 0.201g 4.099g Crab
Omega-3 - DHA 0.067g 0.92g Sablefish
Omega-3 - EPA 0.101g 0.867g Sablefish
Omega-3 - DPA 0.009g 0.216g Sablefish
Monounsaturated Fat 0.129g 10.328g Sablefish
Polyunsaturated fat 0.258g 2.618g Sablefish
Omega-6 - Eicosadienoic acid 0.005g Crab

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Crab Sablefish
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
41%
Sablefish
Minerals Daily Need Coverage Score
89%
Crab
55%
Sablefish

Comparison summary

Which food is lower in Sugar?
Sablefish
Sablefish is lower in Sugar (difference - 0g)
Which food contains less Sodium?
Sablefish
Sablefish contains less Sodium (difference - 491mg)
Which food is lower in Cholesterol?
Sablefish
Sablefish is lower in Cholesterol (difference - 34mg)
Which food is cheaper?
Sablefish
Sablefish is cheaper (difference - $12)
Which food is lower in Saturated Fat?
Crab
Crab is lower in Saturated Fat (difference - 3.898g)
Which food is lower in glycemic index?
?
The foods have equal glycemic indexes (0)
Which food is richer in minerals?
?
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.
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. Sablefish - https://fdc.nal.usda.gov/fdc-app.html#/food-details/174240/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.