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Mackerel vs Crab - In-Depth Nutrition Comparison

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Differences between Mackerel and Crab

  • Mackerel is higher in Vitamin B12, Selenium, Vitamin B6 and Iron, however Crab is richer in Vitamin D, Copper, Zinc and Folate.
  • Mackerel's daily need coverage for Vitamin B12 is 361% higher.
  • Mackerel has 36 times more Saturated Fat than Crab. While Mackerel has 7.148g of Saturated Fat, Crab has only 0.201g.

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

Infographic

Mackerel vs Crab 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" chart below show how much of the daily needs can be covered by 300 grams of the food
:
4
Crab
Contains more Iron +180%
Contains more Potassium +100.8%
Contains more Magnesium +66.7%
Contains more Calcium +37.9%
Contains more Copper +714%
Contains more Zinc +246.4%
Contains less Sodium -87.3%
Equal in Phosphorus - 234
Iron Calcium Potassium Magnesium Copper Zinc Phosphorus Sodium 53% 20% 46% 43% 34% 30% 109% 581%
Iron Calcium Potassium Magnesium Copper Zinc Phosphorus Sodium 19% 28% 23% 26% 272% 104% 101% 74%
Contains more Iron +180%
Contains more Potassium +100.8%
Contains more Magnesium +66.7%
Contains more Calcium +37.9%
Contains more Copper +714%
Contains more Zinc +246.4%
Contains less Sodium -87.3%
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" chart below show how much of the daily needs can be covered by 300 grams of the food
:
4
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%
Vitamin C Vitamin A Vitamin E Vitamin D Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Vitamin B12 Vitamin K Folate 0% 10% 48% 756% 5% 44% 62% 0% 95% 1500% 20% 12%
Vitamin C Vitamin A Vitamin E Vitamin D Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Vitamin B12 Vitamin K Folate 11% 1% 37% 0% 6% 22% 52% 60% 36% 417% 1% 39%
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%

Vitamin and Mineral Summary Scores

Summary score is calculated by summing up the daily values contained in 300 grams of the product. Obviously the more the food fulfils human daily needs, the more the summary score is
Vitamin Summary Score
212
Mackerel
56
Crab
Mineral Summary Score
114
Mackerel
80
Crab

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 the food
Protein
111%
Mackerel
107%
Crab
Carbohydrates
0%
Mackerel
0%
Crab
Fats
116%
Mackerel
3%
Crab

Comparison summary table

Pay attention at the most right column. It shows the amounts side by side, making it easier to realize the amount of 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 Sugars Equal
Lower in glycemic index Equal
Rich in minerals Equal

Which food is preferable in case of diets?

ok
ok
is better in case of low diet
Mackerel Crab
Low Calories diet ok
Low Fats diet ok
Low Carbs diet Equal
Low glycemic index diet Equal

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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 Sugars?
?
The foods are relatively equal in Sugars (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 definitely stated which food is richer in minerals. See charts below for detailed information.

All nutrients comparison - raw data values

In the column "Opinion" we made some assumptions which could be controversial. For instance we are assuming that less saturated fats is good for you. Please ignore this column if you have your own opinion.We marked the nutrients, comparison of which we considered as not meaningful, as "N/A"
Nutrient Mackerel Crab Opinion
Calories 305 83 Mackerel
Protein 18.5 17.88 Mackerel
Fats 25.1 0.74 Mackerel
Vitamin C 0 3.3 Crab
Carbs 0 0
Cholesterol 95 97 Mackerel
Vitamin D 1006 0 Mackerel
Iron 1.4 0.5 Mackerel
Calcium 66 91 Crab
Potassium 520 259 Mackerel
Magnesium 60 36 Mackerel
Sugars 0 0
Fiber 0 0
Copper 0.1 0.814 Crab
Zinc 1.1 3.81 Crab
Starch 0 Crab
Phosphorus 254 234 Mackerel
Sodium 4450 563 Crab
Vitamin A 157 2 Mackerel
Vitamin E 2.38 1.84 Mackerel
Vitamin D 25.2 0 Mackerel
Vitamin B1 0.02 0.023 Crab
Vitamin B2 0.19 0.093 Mackerel
Vitamin B3 3.3 2.747 Mackerel
Vitamin B5 0.997 Crab
Vitamin B6 0.41 0.156 Mackerel
Vitamin B12 12 3.33 Mackerel
Vitamin K 7.8 0.3 Mackerel
Folate 15 51 Crab
Trans Fat 0.014 Mackerel
Saturated Fat 7.148 0.201 Crab
Monounsaturated Fat 8.32 0.129 Mackerel
Polyunsaturated fat 6.21 0.258 Mackerel
Tryptophan 0.226 Crab
Threonine 0.727 Crab
Isoleucine 0.776 Crab
Leucine 1.307 Crab
Lysine 1.386 Crab
Methionine 0.452 Crab
Phenylalanine 0.708 Crab
Valine 0.806 Crab
Histidine 0.393 Crab
Fructose 0 Crab

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 of 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 - 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.