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Mackerel vs. Crab meat — In-Depth Nutrition Comparison

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What are the differences between Mackerel and Crab meat?

  • Mackerel is higher in Selenium, Vitamin B12, Vitamin B6, Vitamin B3, and Vitamin B2, yet Crab meat is higher in Copper, and Zinc.
  • Mackerel's daily need coverage for Sodium is 147% more.
  • Mackerel has 54 times more Saturated Fat than Crab meat. While Mackerel has 7.148g of Saturated Fat, Crab meat has only 0.133g.

We used Fish, mackerel, salted and Crustaceans, crab, alaska king, cooked, moist heat types in this article.

Infographic

Mackerel vs Crab meat 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.
Contains more Calcium +11.9%
Contains more Iron +84.2%
Contains more Potassium +98.5%
Contains more Selenium +83.5%
Contains more Phosphorus +10.2%
Contains less Sodium -75.9%
Contains more Zinc +592.7%
Contains more Copper +1082%
Equal in Magnesium - 63
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 20% 53% 43% 109% 46% 581% 30% 34% 0% 401%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 18% 29% 45% 120% 24% 140% 208% 394% 6% 219%
Contains more Calcium +11.9%
Contains more Iron +84.2%
Contains more Potassium +98.5%
Contains more Selenium +83.5%
Contains more Phosphorus +10.2%
Contains less Sodium -75.9%
Contains more Zinc +592.7%
Contains more Copper +1082%
Equal in Magnesium - 63

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.
:
Contains more Vitamin A +441.4%
Contains more Vitamin B2 +245.5%
Contains more Vitamin B3 +146.3%
Contains more Vitamin B6 +127.8%
Contains more Vitamin C +∞%
Contains more Vitamin B1 +165%
Contains more Folate +240%
Equal in Vitamin B12 - 11.5
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Choline Vitamin K 10% 48% 756% 0% 5% 44% 62% 0% 95% 12% 1500% 56% 20%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Choline Vitamin K 2% 0% 0% 26% 14% 13% 26% 24% 42% 39% 1438% 0% 0%
Contains more Vitamin A +441.4%
Contains more Vitamin B2 +245.5%
Contains more Vitamin B3 +146.3%
Contains more Vitamin B6 +127.8%
Contains more Vitamin C +∞%
Contains more Vitamin B1 +165%
Contains more Folate +240%
Equal in Vitamin B12 - 11.5

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Contains more Fats +1529.9%
Contains more Other +759%
Contains more Water +80.3%
Equal in Protein - 19.35
19% 25% 43% 13%
Protein: 18.5 g
Fats: 25.1 g
Carbs: 0 g
Water: 43 g
Other: 13.4 g
19% 78%
Protein: 19.35 g
Fats: 1.54 g
Carbs: 0 g
Water: 77.55 g
Other: 1.56 g
Contains more Fats +1529.9%
Contains more Other +759%
Contains more Water +80.3%
Equal in Protein - 19.35

Fat Type Comparison

Fat type breakdown side-by-side comparison
Contains more Monounsaturated Fat +4397.3%
Contains more Polyunsaturated fat +1058.6%
Contains less Saturated Fat -98.1%
33% 38% 29%
Saturated Fat: 7.148 g
Monounsaturated Fat: 8.32 g
Polyunsaturated fat: 6.21 g
16% 22% 63%
Saturated Fat: 0.133 g
Monounsaturated Fat: 0.185 g
Polyunsaturated fat: 0.536 g
Contains more Monounsaturated Fat +4397.3%
Contains more Polyunsaturated fat +1058.6%
Contains less Saturated Fat -98.1%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Mackerel Crab meat Opinion
Protein 18.5g 19.35g Crab meat
Fats 25.1g 1.54g Mackerel
Calories 305kcal 97kcal Mackerel
Calcium 66mg 59mg Mackerel
Iron 1.4mg 0.76mg Mackerel
Magnesium 60mg 63mg Crab meat
Phosphorus 254mg 280mg Crab meat
Potassium 520mg 262mg Mackerel
Sodium 4450mg 1072mg Crab meat
Zinc 1.1mg 7.62mg Crab meat
Copper 0.1mg 1.182mg Crab meat
Manganese 0.04mg Crab meat
Selenium 73.4µg 40µg Mackerel
Vitamin A 157IU 29IU Mackerel
Vitamin A RAE 47µg 9µg Mackerel
Vitamin E 2.38mg Mackerel
Vitamin D 1006IU Mackerel
Vitamin D 25.2µg Mackerel
Vitamin C 0mg 7.6mg Crab meat
Vitamin B1 0.02mg 0.053mg Crab meat
Vitamin B2 0.19mg 0.055mg Mackerel
Vitamin B3 3.3mg 1.34mg Mackerel
Vitamin B5 0.4mg Crab meat
Vitamin B6 0.41mg 0.18mg Mackerel
Folate 15µg 51µg Crab meat
Vitamin B12 12µg 11.5µg Mackerel
Choline 101.6mg Mackerel
Vitamin K 7.8µg Mackerel
Tryptophan 0.269mg Crab meat
Threonine 0.783mg Crab meat
Isoleucine 0.938mg Crab meat
Leucine 1.536mg Crab meat
Lysine 1.684mg Crab meat
Methionine 0.545mg Crab meat
Phenylalanine 0.817mg Crab meat
Valine 0.91mg Crab meat
Histidine 0.393mg Crab meat
Cholesterol 95mg 53mg Crab meat
Saturated Fat 7.148g 0.133g Crab meat
Omega-3 - DHA 2.965g 0.118g Mackerel
Omega-3 - EPA 1.619g 0.295g Mackerel
Omega-3 - DPA 0.391g 0.031g Mackerel
Monounsaturated Fat 8.32g 0.185g Mackerel
Polyunsaturated fat 6.21g 0.536g Mackerel

Which food is preferable for your diet?

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

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
200%
Mackerel
125%
Crab meat
Minerals Daily Need Coverage Score
131%
Mackerel
120%
Crab meat

Comparison summary

Which food is cheaper?
Mackerel
Mackerel is cheaper (difference - $5)
Which food is richer in vitamins?
Mackerel
Mackerel is relatively richer in vitamins
Which food is lower in Sugar?
Crab meat
Crab meat is lower in Sugar (difference - 0g)
Which food contains less Sodium?
Crab meat
Crab meat contains less Sodium (difference - 3378mg)
Which food is lower in Cholesterol?
Crab meat
Crab meat is lower in Cholesterol (difference - 42mg)
Which food is lower in Saturated Fat?
Crab meat
Crab meat is lower in Saturated Fat (difference - 7.015g)
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.

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. Mackerel - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168149/nutrients
  2. Crab meat - https://fdc.nal.usda.gov/fdc-app.html#/food-details/174202/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.