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Flatfish vs. Crab meat — In-Depth Nutrition Comparison

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What are the main differences between flatfish and crab meat?

  • Crab meat has more vitamin B12, copper, zinc, selenium, folate, magnesium, vitamin C, iron, and vitamin B6 than flatfish.
  • Crab meat's daily need coverage for vitamin B12 is 425% higher.
  • Flatfish is lower in sodium.

We used Fish, flatfish (flounder and sole species), cooked, dry heat and Crustaceans, crab, alaska king, cooked, moist heat types in this comparison.

Infographic

Flatfish vs Crab meat 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" 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 16% 7.5% 17% 8.6% 7.7% 11% 132% 47% 2.2% 178%
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 45% 18% 23% 29% 394% 208% 120% 140% 5.2% 218%
Contains less SodiumSodium -66.1%
Contains more MagnesiumMagnesium +186.4%
Contains more CalciumCalcium +136%
Contains more PotassiumPotassium +33%
Contains more IronIron +230.4%
Contains more CopperCopper +5039.1%
Contains more ZincZinc +1853.8%
Contains more ManganeseManganese +135.3%
Contains more SeleniumSelenium +22.7%
~equal in Phosphorus ~280mg

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% 4% 15% 53% 6.5% 5.8% 24% 14% 27% 164% 0.25% 4.5% 44%
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 25% 3% 0% 0% 13% 13% 25% 24% 42% 1438% 0% 38% 0%
Contains more Vitamin AVitamin A +33.3%
Contains more Vitamin EVitamin E +∞%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin KVitamin K +∞%
Contains more CholineCholine +∞%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin B1Vitamin B1 +103.8%
Contains more Vitamin B2Vitamin B2 +120%
Contains more Vitamin B5Vitamin B5 +76.2%
Contains more Vitamin B6Vitamin B6 +56.5%
Contains more Vitamin B12Vitamin B12 +777.9%
Contains more FolateFolate +750%
~equal in Vitamin B3 ~1.34mg

All nutrients comparison - raw data values

Nutrient Flatfish Crab meat DV% diff.
Vitamin B12 1.31µg 11.5µg 425%
Copper 0.023mg 1.182mg 129%
Zinc 0.39mg 7.62mg 66%
Sodium 363mg 1072mg 31%
Vitamin D 3.5µg 18%
Vitamin D 139IU 17%
Choline 79.9mg 15%
Selenium 32.6µg 40µg 13%
Folate 6µg 51µg 11%
Magnesium 22mg 63mg 10%
Protein 15.24g 19.35g 8%
Vitamin C 0mg 7.6mg 8%
Iron 0.23mg 0.76mg 7%
Vitamin B6 0.115mg 0.18mg 5%
Vitamin E 0.77mg 5%
Phosphorus 309mg 280mg 4%
Calcium 25mg 59mg 3%
Vitamin B5 0.227mg 0.4mg 3%
Saturated fat 0.542g 0.133g 2%
Potassium 197mg 262mg 2%
Vitamin B1 0.026mg 0.053mg 2%
Vitamin B2 0.025mg 0.055mg 2%
Monounsaturated fat 0.657g 0.185g 1%
Polyunsaturated fat 0.459g 0.536g 1%
Calories 86kcal 97kcal 1%
Manganese 0.017mg 0.04mg 1%
Cholesterol 56mg 53mg 1%
Fats 2.37g 1.54g 1%
Vitamin A 12µg 9µg 0%
Vitamin B3 1.278mg 1.34mg 0%
Vitamin K 0.1µg 0%
Trans fat 0.014g N/A
Tryptophan 0.197mg 0.269mg 0%
Threonine 0.719mg 0.783mg 0%
Isoleucine 0.754mg 0.938mg 0%
Leucine 1.335mg 1.536mg 0%
Lysine 1.561mg 1.684mg 0%
Methionine 0.56mg 0.545mg 0%
Phenylalanine 0.624mg 0.817mg 0%
Valine 0.8mg 0.91mg 0%
Histidine 0.374mg 0.393mg 0%
Omega-3 - EPA 0.168g 0.295g N/A
Omega-3 - DHA 0.132g 0.118g N/A
Omega-3 - DPA 0.034g 0.031g N/A
Omega-6 - Eicosadienoic acid 0.006g N/A

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
15% 2% 81%
Protein: 15.24 g
Fats: 2.37 g
Carbs: 0 g
Water: 81.11 g
Other: 1.28 g
19% 78%
Protein: 19.35 g
Fats: 1.54 g
Carbs: 0 g
Water: 77.55 g
Other: 1.56 g
Contains more FatsFats +53.9%
Contains more ProteinProtein +27%
Contains more OtherOther +21.9%
~equal in Carbs ~0g
~equal in Water ~77.55g

Fat Type Comparison

Fat type breakdown side-by-side comparison
33% 40% 28%
Saturated fat: Sat. Fat 0.542 g
Monounsaturated fat: Mono. Fat 0.657 g
Polyunsaturated fat: Poly. Fat 0.459 g
16% 22% 63%
Saturated fat: Sat. Fat 0.133 g
Monounsaturated fat: Mono. Fat 0.185 g
Polyunsaturated fat: Poly. Fat 0.536 g
Contains more Mono. FatMonounsaturated fat +255.1%
Contains less Sat. FatSaturated fat -75.5%
Contains more Poly. FatPolyunsaturated fat +16.8%

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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. Flatfish - https://fdc.nal.usda.gov/fdc-app.html#/food-details/174197/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.