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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" chart 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 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 20% 53% 43% 109% 46% 581% 30% 34%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 18% 29% 45% 120% 24% 140% 208% 394%
Contains more Calcium +11.9%
Contains more Iron +84.2%
Contains more Potassium +98.5%
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" chart 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 Vitamin K 10% 48% 756% 0% 5% 44% 62% 0% 95% 12% 1500% 20%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 2% 0% 0% 26% 14% 13% 26% 24% 42% 39% 1438% 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

Comparison summary table

Pay attention to the most right column. It shows the amounts side by side, making it easier to realize the amount of 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
Net carbs 0g 0g
Protein 18.5g 19.35g Crab meat
Fats 25.1g 1.54g Mackerel
Carbs 0g 0g
Calories 305kcal 97kcal Mackerel
Starch g g
Fructose g g
Sugar 0g g Crab meat
Fiber 0g 0g
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
Vitamin A 157IU 29IU Mackerel
Vitamin E 2.38mg mg Mackerel
Vitamin D 1006IU IU Mackerel
Vitamin D 25.2µg µg 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 mg 0.4mg Crab meat
Vitamin B6 0.41mg 0.18mg Mackerel
Folate 15µg 51µg Crab meat
Vitamin B12 12µg 11.5µg Mackerel
Vitamin K 7.8µg µg Mackerel
Tryptophan mg 0.269mg Crab meat
Threonine mg 0.783mg Crab meat
Isoleucine mg 0.938mg Crab meat
Leucine mg 1.536mg Crab meat
Lysine mg 1.684mg Crab meat
Methionine mg 0.545mg Crab meat
Phenylalanine mg 0.817mg Crab meat
Valine mg 0.91mg Crab meat
Histidine mg 0.393mg Crab meat
Cholesterol 95mg 53mg Crab meat
Trans Fat g g
Saturated Fat 7.148g 0.133g Crab meat
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

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Vitamin and Mineral Summary Scores

The summary score is calculated by summing up the daily values contained in 300 grams of the product. Obviously the more the food fulfills human daily needs, the more the summary score is.
Vitamin Summary Score
212
Mackerel
135
Crab meat
Mineral Summary Score
114
Mackerel
122
Crab meat

Macronutrients Comparison

Macronutrient comparison charts compare the amount of protein, total fats, and total carbohydrates in 300 grams of the food. The displayed values show how much of the daily needs can be covered by 300 grams of food.
Protein
111%
Mackerel
116%
Crab meat
Carbohydrates
0%
Mackerel
0%
Crab meat
Fats
116%
Mackerel
7%
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

The source of all the nutrient values on the page (excluding the main article the sources for which are presented separately if present) is the USDA's FoodCentral. The exact links to the foods 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.