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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
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
:
4
Crab
Contains more Iron +180%
Contains more Magnesium +66.7%
Contains more Potassium +100.8%
Contains more Calcium +37.9%
Contains less Sodium -87.3%
Contains more Zinc +246.4%
Contains more Copper +714%
Equal in Phosphorus - 234
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 20% 53% 43% 109% 46% 581% 30% 34%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 28% 19% 26% 101% 23% 74% 104% 272%
Contains more Iron +180%
Contains more Magnesium +66.7%
Contains more Potassium +100.8%
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" 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 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 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%

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
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
Net carbs 0g 0g
Protein 18.5g 17.88g Mackerel
Fats 25.1g 0.74g Mackerel
Carbs 0g 0g
Calories 305kcal 83kcal Mackerel
Starch g 0g Crab
Fructose g 0g Crab
Sugar 0g 0g
Fiber 0g 0g
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
Vitamin A 157IU 2IU 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 mg 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 mg 0.226mg Crab
Threonine mg 0.727mg Crab
Isoleucine mg 0.776mg Crab
Leucine mg 1.307mg Crab
Lysine mg 1.386mg Crab
Methionine mg 0.452mg Crab
Phenylalanine mg 0.708mg Crab
Valine mg 0.806mg Crab
Histidine mg 0.393mg Crab
Cholesterol 95mg 97mg Mackerel
Trans Fat g 0.014g Mackerel
Saturated Fat 7.148g 0.201g Crab
Monounsaturated Fat 8.32g 0.129g Mackerel
Polyunsaturated fat 6.21g 0.258g Mackerel

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

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

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 - 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.