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  6. Mackerel vs. Crab

Mackerel vs. Crab — In-Depth Nutrition Comparison

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Differences between Mackerel and Crab

  • Mackerel is higher in Vitamin B12, Vitamin D, Selenium, Vitamin B6, and Iron, however, Crab is richer in Copper, Zinc, and Folate.
  • Mackerel's daily need coverage for Vitamin B12 is 361% higher.
  • Crab has less Saturated Fat.

The food types used in this comparison are Fish, mackerel, salted and Crustaceans, crab, blue, canned.

Infographic

Mackerel vs Crab 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.
Mackerel
Mackerel
5
:
5
Crab
Crab
Contains more Iron +180%
Contains more Magnesium +66.7%
Contains more Potassium +100.8%
Contains more Selenium +71.1%
Contains more Calcium +37.9%
Contains less Sodium -87.3%
Contains more Zinc +246.4%
Contains more Copper +714%
Equal in Phosphorus - 234
Mackerel
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 20% 53% 43% 109% 46% 581% 30% 34% 0% 401%
Crab
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 28% 19% 26% 101% 23% 74% 104% 272% 10% 234%
Contains more Iron +180%
Contains more Magnesium +66.7%
Contains more Potassium +100.8%
Contains more Selenium +71.1%
Contains more Calcium +37.9%
Contains less Sodium -87.3%
Contains more Zinc +246.4%
Contains more Copper +714%
Equal in Phosphorus - 234

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.
Mackerel
Mackerel
8
:
4
Crab
Crab
Contains more Vitamin A +7750%
Contains more Vitamin E +29.3%
Contains more Vitamin D +∞%
Contains more Vitamin B2 +104.3%
Contains more Vitamin B3 +20.1%
Contains more Vitamin B6 +162.8%
Contains more Vitamin B12 +260.4%
Contains more Vitamin K +2500%
Contains more Vitamin C +∞%
Contains more Vitamin B1 +15%
Contains more Folate +240%
Mackerel
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 10% 48% 756% 0% 5% 44% 62% 0% 95% 12% 1500% 20%
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%
Contains more Vitamin A +7750%
Contains more Vitamin E +29.3%
Contains more Vitamin D +∞%
Contains more Vitamin B2 +104.3%
Contains more Vitamin B3 +20.1%
Contains more Vitamin B6 +162.8%
Contains more Vitamin B12 +260.4%
Contains more Vitamin K +2500%
Contains more Vitamin C +∞%
Contains more Vitamin B1 +15%
Contains more Folate +240%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Mackerel
Mackerel
3
:
1
Crab
Crab
Contains more Fats +3291.9%
Contains more Other +692.9%
Contains more Water +85.3%
Equal in Protein - 17.88
Mackerel
19% 25% 43% 13%
Protein: 18.5 g
Fats: 25.1 g
Carbs: 0 g
Water: 43 g
Other: 13.4 g
Crab
18% 80% 2%
Protein: 17.88 g
Fats: 0.74 g
Carbs: 0 g
Water: 79.69 g
Other: 1.69 g
Contains more Fats +3291.9%
Contains more Other +692.9%
Contains more Water +85.3%
Equal in Protein - 17.88

Fat Type Comparison

Fat type breakdown side-by-side comparison
Mackerel
Mackerel
2
:
1
Crab
Crab
Contains more Monounsaturated Fat +6349.6%
Contains more Polyunsaturated fat +2307%
Contains less Saturated Fat -97.2%
Mackerel
33% 38% 29%
Saturated Fat: 7.148 g
Monounsaturated Fat: 8.32 g
Polyunsaturated fat: 6.21 g
Crab
34% 22% 44%
Saturated Fat: 0.201 g
Monounsaturated Fat: 0.129 g
Polyunsaturated fat: 0.258 g
Contains more Monounsaturated Fat +6349.6%
Contains more Polyunsaturated fat +2307%
Contains less Saturated Fat -97.2%

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
Lower in Cholesterol ok
Lower in price ok
Rich in vitamins ok
Lower in Sodium ok
Lower in Saturated Fat ok
Lower in Sugar Equal
Lower in Glycemic Index Equal
Rich in minerals Equal

All nutrients comparison - raw data values

Nutrient Mackerel Crab Opinion
Protein 18.5g 17.88g Mackerel
Fats 25.1g 0.74g Mackerel
Calories 305kcal 83kcal Mackerel
Calcium 66mg 91mg Crab
Iron 1.4mg 0.5mg Mackerel
Magnesium 60mg 36mg Mackerel
Phosphorus 254mg 234mg Mackerel
Potassium 520mg 259mg Mackerel
Sodium 4450mg 563mg Crab
Zinc 1.1mg 3.81mg Crab
Copper 0.1mg 0.814mg Crab
Manganese 0.074mg Crab
Selenium 73.4µg 42.9µg Mackerel
Vitamin A 157IU 2IU Mackerel
Vitamin A RAE 47µg 1µg Mackerel
Vitamin E 2.38mg 1.84mg Mackerel
Vitamin D 1006IU 0IU Mackerel
Vitamin D 25.2µg 0µg Mackerel
Vitamin C 0mg 3.3mg Crab
Vitamin B1 0.02mg 0.023mg Crab
Vitamin B2 0.19mg 0.093mg Mackerel
Vitamin B3 3.3mg 2.747mg Mackerel
Vitamin B5 0.997mg Crab
Vitamin B6 0.41mg 0.156mg Mackerel
Folate 15µg 51µg Crab
Vitamin B12 12µg 3.33µg Mackerel
Vitamin K 7.8µg 0.3µg Mackerel
Tryptophan 0.226mg Crab
Threonine 0.727mg Crab
Isoleucine 0.776mg Crab
Leucine 1.307mg Crab
Lysine 1.386mg Crab
Methionine 0.452mg Crab
Phenylalanine 0.708mg Crab
Valine 0.806mg Crab
Histidine 0.393mg Crab
Cholesterol 95mg 97mg Mackerel
Trans Fat 0.014g Mackerel
Saturated Fat 7.148g 0.201g Crab
Omega-3 - DHA 2.965g 0.067g Mackerel
Omega-3 - EPA 1.619g 0.101g Mackerel
Omega-3 - DPA 0.391g 0.009g Mackerel
Monounsaturated Fat 8.32g 0.129g Mackerel
Polyunsaturated fat 6.21g 0.258g Mackerel
Omega-6 - Eicosadienoic acid 0.005g Crab

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Mackerel Crab
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
212%
Mackerel
56%
Crab
Minerals Daily Need Coverage Score
131%
Mackerel
89%
Crab

Comparison summary

Which food is lower in Cholesterol?
Mackerel
Mackerel is lower in Cholesterol (difference - 2mg)
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 contains less Sodium?
Crab
Crab contains less Sodium (difference - 3887mg)
Which food is lower in Saturated Fat?
Crab
Crab is lower in Saturated Fat (difference - 6.947g)
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 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 - https://fdc.nal.usda.gov/fdc-app.html#/food-details/171966/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.