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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
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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
4
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 25% 1.8% 44% 17% 15% 21% 130% 13% 1.7% 374%
Contains more CalciumCalcium +1416.7%
Contains more CopperCopper +1669.6%
Contains more ZincZinc +388.5%
Contains more ManganeseManganese +469.2%
Contains more PotassiumPotassium +92.7%
Contains more PhosphorusPhosphorus +29.9%
Contains less SodiumSodium -82.8%
Contains more SeleniumSelenium +59.7%
~equal in Magnesium ~35mg
~equal in Iron ~0.45mg

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% 14% 48% 249% 22% 15% 174% 25% 142% 203% 0.25% 1.5% 42%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin B2Vitamin B2 +47.6%
Contains more Vitamin B5Vitamin B5 +139.1%
Contains more Vitamin B12Vitamin B12 +105.6%
Contains more Vitamin KVitamin K +200%
Contains more FolateFolate +2450%
Contains more Vitamin AVitamin A +4200%
Contains more Vitamin EVitamin E +31%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin B1Vitamin B1 +287%
Contains more Vitamin B3Vitamin B3 +236.9%
Contains more Vitamin B6Vitamin B6 +294.2%
~equal in Choline ~77.5mg

All nutrients comparison - raw data values

Nutrient Crab Swordfish DV% diff.
Copper 0.814mg 0.046mg 85%
Vitamin D 0IU 666IU 83%
Vitamin D 0µg 16.6µg 83%
Vitamin B12 3.33µg 1.62µg 71%
Selenium 42.9µg 68.5µg 47%
Vitamin B3 2.747mg 9.254mg 41%
Vitamin B6 0.156mg 0.615mg 35%
Zinc 3.81mg 0.78mg 28%
Sodium 563mg 97mg 20%
Folate 51µg 2µg 12%
Vitamin B5 0.997mg 0.417mg 12%
Protein 17.88g 23.45g 11%
Fats 0.74g 7.93g 11%
Phosphorus 234mg 304mg 10%
Calcium 91mg 6mg 9%
Monounsaturated fat 0.129g 3.544g 9%
Saturated fat 0.201g 1.911g 8%
Potassium 259mg 499mg 7%
Polyunsaturated fat 0.258g 1.368g 7%
Cholesterol 97mg 78mg 6%
Vitamin B1 0.023mg 0.089mg 6%
Vitamin A 1µg 43µg 5%
Calories 83kcal 172kcal 4%
Vitamin C 3.3mg 0mg 4%
Vitamin E 1.84mg 2.41mg 4%
Manganese 0.074mg 0.013mg 3%
Vitamin B2 0.093mg 0.063mg 2%
Choline 80.9mg 77.5mg 1%
Iron 0.5mg 0.45mg 1%
Magnesium 36mg 35mg 0%
Vitamin K 0.3µg 0.1µg 0%
Trans fat 0.014g 0.056g N/A
Tryptophan 0.226mg 0.265mg 0%
Threonine 0.727mg 1.035mg 0%
Isoleucine 0.776mg 1.088mg 0%
Leucine 1.307mg 1.919mg 0%
Lysine 1.386mg 2.168mg 0%
Methionine 0.452mg 0.699mg 0%
Phenylalanine 0.708mg 0.922mg 0%
Valine 0.806mg 1.216mg 0%
Histidine 0.393mg 0.695mg 0%
Omega-3 - EPA 0.101g 0.127g N/A
Omega-3 - DHA 0.067g 0.772g N/A
Omega-3 - DPA 0.009g 0.168g N/A
Omega-6 - Eicosadienoic acid 0.005g 0.022g 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
23% 8% 68%
Protein: 23.45 g
Fats: 7.93 g
Carbs: 0 g
Water: 68.26 g
Other: 0.36 g
Contains more WaterWater +16.7%
Contains more OtherOther +369.4%
Contains more ProteinProtein +31.2%
Contains more FatsFats +971.6%
~equal in Carbs ~0g

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
28% 52% 20%
Saturated fat: Sat. Fat 1.911 g
Monounsaturated fat: Mono. Fat 3.544 g
Polyunsaturated fat: Poly. Fat 1.368 g
Contains less Sat. FatSaturated fat -89.5%
Contains more Mono. FatMonounsaturated fat +2647.3%
Contains more Poly. FatPolyunsaturated fat +430.2%

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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. 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.