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  6. Crab vs. Swordfish

Crab vs. Swordfish — In-Depth Nutrition Comparison

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Important differences between Crab and Swordfish

  • Crab has more Copper, Vitamin B12, Zinc, Folate, and Vitamin B5, however, Swordfish is richer in Vitamin D, Selenium, Vitamin B3, and Vitamin B6.
  • Swordfish's daily need coverage for Vitamin D is 111% more.
  • Crab contains 26 times more Folate than Swordfish. Crab contains 51µg of Folate, while Swordfish contains 2µg.
  • Swordfish contains less Sodium.

The food varieties used in the comparison are Crustaceans, crab, blue, canned and Fish, swordfish, cooked, dry heat.

Infographic

Crab vs Swordfish 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
Swordfish
Swordfish
Contains more Calcium +1416.7%
Contains more Iron +11.1%
Contains more Zinc +388.5%
Contains more Copper +1669.6%
Contains more Manganese +469.2%
Contains more Phosphorus +29.9%
Contains more Potassium +92.7%
Contains less Sodium -82.8%
Contains more Selenium +59.7%
Equal in Iron - 0.45
Equal in Magnesium - 35
Crab
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 28% 19% 26% 101% 23% 74% 104% 272% 10% 234%
Swordfish
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 2% 17% 25% 131% 45% 13% 22% 16% 2% 374%
Contains more Calcium +1416.7%
Contains more Iron +11.1%
Contains more Zinc +388.5%
Contains more Copper +1669.6%
Contains more Manganese +469.2%
Contains more Phosphorus +29.9%
Contains more Potassium +92.7%
Contains less Sodium -82.8%
Contains more Selenium +59.7%
Equal in Iron - 0.45
Equal in Magnesium - 35

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
Swordfish
Swordfish
Contains more Vitamin C +∞%
Contains more Vitamin B2 +47.6%
Contains more Vitamin B5 +139.1%
Contains more Folate +2450%
Contains more Vitamin B12 +105.6%
Contains more Vitamin K +200%
Contains more Vitamin A +6350%
Contains more Vitamin E +31%
Contains more Vitamin D +∞%
Contains more Vitamin B1 +287%
Contains more Vitamin B3 +236.9%
Contains more Vitamin B6 +294.2%
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%
Swordfish
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 8% 49% 498% 0% 23% 15% 174% 26% 142% 2% 203% 1%
Contains more Vitamin C +∞%
Contains more Vitamin B2 +47.6%
Contains more Vitamin B5 +139.1%
Contains more Folate +2450%
Contains more Vitamin B12 +105.6%
Contains more Vitamin K +200%
Contains more Vitamin A +6350%
Contains more Vitamin E +31%
Contains more Vitamin D +∞%
Contains more Vitamin B1 +287%
Contains more Vitamin B3 +236.9%
Contains more Vitamin B6 +294.2%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Crab
Crab
2
:
2
Swordfish
Swordfish
Contains more Water +16.7%
Contains more Other +369.4%
Contains more Protein +31.2%
Contains more Fats +971.6%
Crab
18% 80% 2%
Protein: 17.88 g
Fats: 0.74 g
Carbs: 0 g
Water: 79.69 g
Other: 1.69 g
Swordfish
23% 8% 68%
Protein: 23.45 g
Fats: 7.93 g
Carbs: 0 g
Water: 68.26 g
Other: 0.36 g
Contains more Water +16.7%
Contains more Other +369.4%
Contains more Protein +31.2%
Contains more Fats +971.6%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Crab
Crab
1
:
2
Swordfish
Swordfish
Contains less Saturated Fat -89.5%
Contains more Monounsaturated Fat +2647.3%
Contains more Polyunsaturated fat +430.2%
Crab
34% 22% 44%
Saturated Fat: 0.201 g
Monounsaturated Fat: 0.129 g
Polyunsaturated fat: 0.258 g
Swordfish
28% 52% 20%
Saturated Fat: 1.911 g
Monounsaturated Fat: 3.544 g
Polyunsaturated fat: 1.368 g
Contains less Saturated Fat -89.5%
Contains more Monounsaturated Fat +2647.3%
Contains more Polyunsaturated fat +430.2%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Crab Swordfish
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 Swordfish Opinion
Protein 17.88g 23.45g Swordfish
Fats 0.74g 7.93g Swordfish
Calories 83kcal 172kcal Swordfish
Calcium 91mg 6mg Crab
Iron 0.5mg 0.45mg Crab
Magnesium 36mg 35mg Crab
Phosphorus 234mg 304mg Swordfish
Potassium 259mg 499mg Swordfish
Sodium 563mg 97mg Swordfish
Zinc 3.81mg 0.78mg Crab
Copper 0.814mg 0.046mg Crab
Manganese 0.074mg 0.013mg Crab
Selenium 42.9µg 68.5µg Swordfish
Vitamin A 2IU 129IU Swordfish
Vitamin A RAE 1µg 43µg Swordfish
Vitamin E 1.84mg 2.41mg Swordfish
Vitamin D 0IU 666IU Swordfish
Vitamin D 0µg 16.6µg Swordfish
Vitamin C 3.3mg 0mg Crab
Vitamin B1 0.023mg 0.089mg Swordfish
Vitamin B2 0.093mg 0.063mg Crab
Vitamin B3 2.747mg 9.254mg Swordfish
Vitamin B5 0.997mg 0.417mg Crab
Vitamin B6 0.156mg 0.615mg Swordfish
Folate 51µg 2µg Crab
Vitamin B12 3.33µg 1.62µg Crab
Vitamin K 0.3µg 0.1µg Crab
Tryptophan 0.226mg 0.265mg Swordfish
Threonine 0.727mg 1.035mg Swordfish
Isoleucine 0.776mg 1.088mg Swordfish
Leucine 1.307mg 1.919mg Swordfish
Lysine 1.386mg 2.168mg Swordfish
Methionine 0.452mg 0.699mg Swordfish
Phenylalanine 0.708mg 0.922mg Swordfish
Valine 0.806mg 1.216mg Swordfish
Histidine 0.393mg 0.695mg Swordfish
Cholesterol 97mg 78mg Swordfish
Trans Fat 0.014g 0.056g Crab
Saturated Fat 0.201g 1.911g Crab
Omega-3 - DHA 0.067g 0.772g Swordfish
Omega-3 - EPA 0.101g 0.127g Swordfish
Omega-3 - DPA 0.009g 0.168g Swordfish
Monounsaturated Fat 0.129g 3.544g Swordfish
Polyunsaturated fat 0.258g 1.368g Swordfish
Omega-6 - Eicosadienoic acid 0.005g 0.022g Swordfish

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Crab Swordfish
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
95%
Swordfish
Minerals Daily Need Coverage Score
89%
Crab
64%
Swordfish

Comparison summary

Which food contains less Sodium?
Swordfish
Swordfish contains less Sodium (difference - 466mg)
Which food is lower in Cholesterol?
Swordfish
Swordfish is lower in Cholesterol (difference - 19mg)
Which food is cheaper?
Swordfish
Swordfish is cheaper (difference - $12)
Which food is lower in Saturated Fat?
Crab
Crab is lower in Saturated Fat (difference - 1.71g)
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. 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.