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  6. Flatfish vs. Crab meat

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
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.
Flatfish
Flatfish
2
:
8
Crab meat
Crab meat
Contains more Phosphorus +10.4%
Contains less Sodium -66.1%
Contains more Calcium +136%
Contains more Iron +230.4%
Contains more Magnesium +186.4%
Contains more Potassium +33%
Contains more Zinc +1853.8%
Contains more Copper +5039.1%
Contains more Manganese +135.3%
Contains more Selenium +22.7%
Equal in Phosphorus - 280
Flatfish
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 8% 9% 16% 133% 18% 48% 11% 8% 3% 178%
Crab meat
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 18% 29% 45% 120% 24% 140% 208% 394% 6% 219%
Contains more Phosphorus +10.4%
Contains less Sodium -66.1%
Contains more Calcium +136%
Contains more Iron +230.4%
Contains more Magnesium +186.4%
Contains more Potassium +33%
Contains more Zinc +1853.8%
Contains more Copper +5039.1%
Contains more Manganese +135.3%
Contains more Selenium +22.7%
Equal in Phosphorus - 280

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.
Flatfish
Flatfish
4
:
8
Crab meat
Crab meat
Contains more Vitamin A +27.6%
Contains more Vitamin C +∞%
Contains more Vitamin B1 +103.8%
Contains more Vitamin B2 +120%
Contains more Vitamin B5 +76.2%
Contains more Vitamin B6 +56.5%
Contains more Folate +750%
Contains more Vitamin B12 +777.9%
Equal in Vitamin B3 - 1.34
Flatfish
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 3% 16% 105% 0% 7% 6% 24% 14% 27% 5% 164% 1%
Crab meat
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 +27.6%
Contains more Vitamin C +∞%
Contains more Vitamin B1 +103.8%
Contains more Vitamin B2 +120%
Contains more Vitamin B5 +76.2%
Contains more Vitamin B6 +56.5%
Contains more Folate +750%
Contains more Vitamin B12 +777.9%
Equal in Vitamin B3 - 1.34

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Flatfish
Flatfish
2
:
2
Crab meat
Crab meat
Contains more Fats +53.9%
Contains more Protein +27%
Contains more Other +21.9%
Equal in Water - 77.55
Flatfish
15% 2% 81%
Protein: 15.24 g
Fats: 2.37 g
Carbs: 0 g
Water: 81.11 g
Other: 1.28 g
Crab meat
19% 78%
Protein: 19.35 g
Fats: 1.54 g
Carbs: 0 g
Water: 77.55 g
Other: 1.56 g
Contains more Fats +53.9%
Contains more Protein +27%
Contains more Other +21.9%
Equal in Water - 77.55

Fat Type Comparison

Fat type breakdown side-by-side comparison
Flatfish
Flatfish
1
:
2
Crab meat
Crab meat
Contains more Monounsaturated Fat +255.1%
Contains less Saturated Fat -75.5%
Contains more Polyunsaturated fat +16.8%
Flatfish
33% 40% 28%
Saturated Fat: 0.542 g
Monounsaturated Fat: 0.657 g
Polyunsaturated fat: 0.459 g
Crab meat
16% 22% 63%
Saturated Fat: 0.133 g
Monounsaturated Fat: 0.185 g
Polyunsaturated fat: 0.536 g
Contains more Monounsaturated Fat +255.1%
Contains less Saturated Fat -75.5%
Contains more Polyunsaturated fat +16.8%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Flatfish Crab meat
Lower in Sodium ok
Lower in price ok
Lower in Sugar ok
Lower in Cholesterol ok
Lower in Saturated Fat ok
Rich in minerals ok
Rich in vitamins ok
Lower in Glycemic Index Equal

All nutrients comparison - raw data values

Nutrient Flatfish Crab meat Opinion
Protein 15.24g 19.35g Crab meat
Fats 2.37g 1.54g Flatfish
Calories 86kcal 97kcal Crab meat
Calcium 25mg 59mg Crab meat
Iron 0.23mg 0.76mg Crab meat
Magnesium 22mg 63mg Crab meat
Phosphorus 309mg 280mg Flatfish
Potassium 197mg 262mg Crab meat
Sodium 363mg 1072mg Flatfish
Zinc 0.39mg 7.62mg Crab meat
Copper 0.023mg 1.182mg Crab meat
Manganese 0.017mg 0.04mg Crab meat
Selenium 32.6µg 40µg Crab meat
Vitamin A 37IU 29IU Flatfish
Vitamin A RAE 12µg 9µg Flatfish
Vitamin E 0.77mg Flatfish
Vitamin D 139IU Flatfish
Vitamin D 3.5µg Flatfish
Vitamin C 0mg 7.6mg Crab meat
Vitamin B1 0.026mg 0.053mg Crab meat
Vitamin B2 0.025mg 0.055mg Crab meat
Vitamin B3 1.278mg 1.34mg Crab meat
Vitamin B5 0.227mg 0.4mg Crab meat
Vitamin B6 0.115mg 0.18mg Crab meat
Folate 6µg 51µg Crab meat
Vitamin B12 1.31µg 11.5µg Crab meat
Vitamin K 0.1µg Flatfish
Tryptophan 0.197mg 0.269mg Crab meat
Threonine 0.719mg 0.783mg Crab meat
Isoleucine 0.754mg 0.938mg Crab meat
Leucine 1.335mg 1.536mg Crab meat
Lysine 1.561mg 1.684mg Crab meat
Methionine 0.56mg 0.545mg Flatfish
Phenylalanine 0.624mg 0.817mg Crab meat
Valine 0.8mg 0.91mg Crab meat
Histidine 0.374mg 0.393mg Crab meat
Cholesterol 56mg 53mg Crab meat
Trans Fat 0.014g Crab meat
Saturated Fat 0.542g 0.133g Crab meat
Omega-3 - DHA 0.132g 0.118g Flatfish
Omega-3 - EPA 0.168g 0.295g Crab meat
Omega-3 - DPA 0.034g 0.031g Flatfish
Monounsaturated Fat 0.657g 0.185g Flatfish
Polyunsaturated fat 0.459g 0.536g Crab meat
Omega-6 - Eicosadienoic acid 0.006g Flatfish

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Flatfish Crab meat
Low Fats diet ok
Low Carbs diet Equal
Low Calories diet ok
Low Glycemic Index diet Equal

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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
31%
Flatfish
135%
Crab meat
Minerals Daily Need Coverage Score
43%
Flatfish
120%
Crab meat

Comparison summary

Which food contains less Sodium?
Flatfish
Flatfish contains less Sodium (difference - 709mg)
Which food is cheaper?
Flatfish
Flatfish is cheaper (difference - $12)
Which food is lower in Sugar?
Crab meat
Crab meat is lower in Sugar (difference - 0g)
Which food is lower in Cholesterol?
Crab meat
Crab meat is lower in Cholesterol (difference - 3mg)
Which food is lower in Saturated Fat?
Crab meat
Crab meat is lower in Saturated Fat (difference - 0.409g)
Which food is richer in minerals?
Crab meat
Crab meat is relatively richer in minerals
Which food is richer in vitamins?
Crab meat
Crab meat is relatively richer in vitamins
Which food is lower in glycemic index?
?
The foods have equal glycemic indexes (0)

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.