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Mackerel vs. Crab stick — In-Depth Nutrition Comparison

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How are mackerel and crab stick different?

  • Mackerel is higher than crab stick in vitamin B12, vitamin D, selenium, vitamin B6, vitamin B3, choline, and vitamin E.
  • Mackerel covers your daily need for vitamin B12, 476% more than crab stick.
  • Crab stick is lower in saturated fat.
  • Crab stick has a higher glycemic index (50) than mackerel (0).

Fish, mackerel, salted and Crustaceans, crab, alaska king, imitation, made from surimi types were used in this article.

Infographic

Mackerel vs Crab stick 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.
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 43% 20% 46% 53% 33% 30% 109% 580% 0% 400%
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 31% 3.9% 7.9% 15% 11% 9% 121% 69% 1.4% 122%
Contains more MagnesiumMagnesium +39.5%
Contains more CalciumCalcium +407.7%
Contains more PotassiumPotassium +477.8%
Contains more IronIron +259%
Contains more CopperCopper +212.5%
Contains more ZincZinc +233.3%
Contains more SeleniumSelenium +229.1%
Contains more PhosphorusPhosphorus +11%
Contains less SodiumSodium -88.1%

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.
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% 16% 48% 378% 5% 44% 62% 0% 95% 1500% 20% 11% 55%
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% 0% 3.4% 0% 7.5% 18% 12% 0% 30% 71% 1% 0% 7.1%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin EVitamin E +1300%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin B2Vitamin B2 +137.5%
Contains more Vitamin B3Vitamin B3 +432.3%
Contains more Vitamin B6Vitamin B6 +215.4%
Contains more Vitamin B12Vitamin B12 +2005.3%
Contains more Vitamin KVitamin K +1850%
Contains more FolateFolate +∞%
Contains more CholineCholine +681.5%
Contains more Vitamin B1Vitamin B1 +50%
~equal in Vitamin C ~0mg
~equal in Vitamin B5 ~0mg

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
19% 25% 43% 13%
Protein: 18.5 g
Fats: 25.1 g
Carbs: 0 g
Water: 43 g
Other: 13.4 g
8% 15% 75% 2%
Protein: 7.62 g
Fats: 0.46 g
Carbs: 15 g
Water: 74.66 g
Other: 2.26 g
Contains more ProteinProtein +142.8%
Contains more FatsFats +5356.5%
Contains more OtherOther +492.9%
Contains more CarbsCarbs +∞%
Contains more WaterWater +73.6%

Fat Type Comparison

Fat type breakdown side-by-side comparison
33% 38% 29%
Saturated fat: Sat. Fat 7.148 g
Monounsaturated fat: Mono. Fat 8.32 g
Polyunsaturated fat: Poly. Fat 6.21 g
34% 43% 23%
Saturated fat: Sat. Fat 0.216 g
Monounsaturated fat: Mono. Fat 0.275 g
Polyunsaturated fat: Poly. Fat 0.143 g
Contains more Mono. FatMonounsaturated fat +2925.5%
Contains more Poly. FatPolyunsaturated fat +4242.7%
Contains less Sat. FatSaturated fat -97%

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 stick
Lower in Sugar ok
Lower in Glycemic Index ok
Lower in price ok
Rich in minerals ok
Rich in vitamins ok
Lower in Cholesterol ok
Lower in Sodium ok
Lower in Saturated fat ok

All nutrients comparison - raw data values

Nutrient Mackerel Crab stick DV% diff.
Vitamin B12 12µg 0.57µg 476%
Sodium 4450mg 529mg 170%
Vitamin D 1006IU 0IU 126%
Vitamin D 25.2µg 0µg 126%
Selenium 73.4µg 22.3µg 93%
Polyunsaturated fat 6.21g 0.143g 40%
Fats 25.1g 0.46g 38%
Saturated fat 7.148g 0.216g 32%
Cholesterol 95mg 20mg 25%
Protein 18.5g 7.62g 22%
Vitamin B6 0.41mg 0.13mg 22%
Monounsaturated fat 8.32g 0.275g 20%
Vitamin B3 3.3mg 0.62mg 17%
Choline 101.6mg 13mg 16%
Vitamin E 2.38mg 0.17mg 15%
Iron 1.4mg 0.39mg 13%
Potassium 520mg 90mg 13%
Calories 305kcal 95kcal 11%
Vitamin B2 0.19mg 0.08mg 8%
Copper 0.1mg 0.032mg 8%
Zinc 1.1mg 0.33mg 7%
Vitamin K 7.8µg 0.4µg 6%
Vitamin A 47µg 0µg 5%
Carbs 0g 15g 5%
Calcium 66mg 13mg 5%
Magnesium 60mg 43mg 4%
Phosphorus 254mg 282mg 4%
Folate 15µg 0µg 4%
Fiber 0g 0.5g 2%
Starch 3.5g 1%
Fructose 0.62g 1%
Vitamin B1 0.02mg 0.03mg 1%
Net carbs 0g 14.5g N/A
Sugar 0g 6.25g N/A
Manganese 0.011mg 0%
Trans fat 0.008g N/A
Tryptophan 0.075mg 0%
Threonine 0.285mg 0%
Isoleucine 0.23mg 0%
Leucine 0.607mg 0%
Lysine 0.707mg 0%
Methionine 0.261mg 0%
Phenylalanine 0.26mg 0%
Valine 0.286mg 0%
Histidine 0.156mg 0%
Omega-3 - EPA 1.619g 0g N/A
Omega-3 - DHA 2.965g 0.028g N/A
Omega-3 - ALA 0.008g N/A
Omega-3 - DPA 0.391g 0.001g N/A
Omega-6 - Linoleic acid 0.089g N/A

Which food is preferable for your diet?

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

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
172%
Mackerel
12%
Crab stick
Minerals Daily Need Coverage Score
131%
Mackerel
39%
Crab stick

Comparison summary

Which food is lower in Sugar?
Mackerel
Mackerel is lower in Sugar (difference - 6.25g)
Which food is lower in glycemic index?
Mackerel
Mackerel is lower in glycemic index (difference - 50)
Which food is cheaper?
Mackerel
Mackerel is cheaper (difference - $5)
Which food is richer in minerals?
Mackerel
Mackerel is relatively richer in minerals
Which food is richer in vitamins?
Mackerel
Mackerel is relatively richer in vitamins
Which food is lower in Cholesterol?
Crab stick
Crab stick is lower in Cholesterol (difference - 75mg)
Which food contains less Sodium?
Crab stick
Crab stick contains less Sodium (difference - 3921mg)
Which food is lower in Saturated fat?
Crab stick
Crab stick is lower in Saturated fat (difference - 6.932g)

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 stick - https://fdc.nal.usda.gov/fdc-app.html#/food-details/174203/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.