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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.
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% 2.2% 15% 105% 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% 1.7% 0% 0% 13% 13% 25% 24% 42% 1438% 0% 38% 0%
Contains more Vitamin AVitamin A +27.6%
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

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%

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 Cholesterol ok
Lower in Sugar ok
Lower in Saturated Fat ok
Rich in minerals ok
Lower in Glycemic Index Equal
Rich in vitamins Equal

All nutrients comparison - raw data values

Nutrient Flatfish Crab meat Opinion
Calories 86kcal 97kcal Crab meat
Protein 15.24g 19.35g Crab meat
Fats 2.37g 1.54g Flatfish
Vitamin C 0mg 7.6mg Crab meat
Cholesterol 56mg 53mg Crab meat
Vitamin D 139IU Flatfish
Magnesium 22mg 63mg Crab meat
Calcium 25mg 59mg Crab meat
Potassium 197mg 262mg Crab meat
Iron 0.23mg 0.76mg Crab meat
Copper 0.023mg 1.182mg Crab meat
Zinc 0.39mg 7.62mg Crab meat
Phosphorus 309mg 280mg Flatfish
Sodium 363mg 1072mg Flatfish
Vitamin A 37IU 29IU Flatfish
Vitamin A 12µg 9µg Flatfish
Vitamin E 0.77mg Flatfish
Vitamin D 3.5µg Flatfish
Manganese 0.017mg 0.04mg Crab meat
Selenium 32.6µg 40µg 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
Vitamin B12 1.31µg 11.5µg Crab meat
Vitamin K 0.1µg Flatfish
Folate 6µg 51µg Crab meat
Trans Fat 0.014g Crab meat
Choline 79.9mg Flatfish
Saturated Fat 0.542g 0.133g Crab meat
Monounsaturated Fat 0.657g 0.185g Flatfish
Polyunsaturated fat 0.459g 0.536g Crab meat
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
Omega-3 - EPA 0.168g 0.295g Crab meat
Omega-3 - DHA 0.132g 0.118g Flatfish
Omega-3 - DPA 0.034g 0.031g Flatfish
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 Calories diet ok
Low Fats diet ok
Low Carbs diet Equal
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
32%
Flatfish
125%
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 Cholesterol?
Crab meat
Crab meat is lower in Cholesterol (difference - 3mg)
Which food is lower in Sugar?
Crab meat
Crab meat is lower in Sugar (difference - 0g)
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 lower in glycemic index?
?
The foods have equal glycemic indexes (0)
Which food is richer in vitamins?
?
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

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.