Herring vs. Crab meat — In-Depth Nutrition Comparison

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What are the differences between herring and crab meat?

Herring is higher in vitamin B12, vitamin B2, vitamin B3, vitamin B6, and selenium, yet crab meat is higher in copper, zinc, and folate.
Crab meat's daily need coverage for copper is 118% more.
Herring has 20 times more saturated fat than crab meat. While herring has 2.615g of saturated fat, crab meat has only 0.133g.

We used Fish, herring, Atlantic, cooked, dry heat and Crustaceans, crab, alaska king, cooked, moist heat types in this article.

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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.

Herring

Crab meat

Contains more CalciumCalcium	+25.4%
Contains more PotassiumPotassium	+59.9%
Contains more IronIron	+85.5%
Contains less SodiumSodium	-89.3%
Contains more SeleniumSelenium	+17%

Contains more MagnesiumMagnesium	+53.7%
Contains more CopperCopper	+901.7%
Contains more ZincZinc	+500%

~equal in Phosphorus ~280mg

~equal in Manganese ~0.04mg

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.

Herring

Crab meat

Contains more Vitamin DVitamin D	+∞%
Contains more Vitamin AVitamin A	+300%
Contains more Vitamin EVitamin E	+∞%
Contains more Vitamin B1Vitamin B1	+111.3%
Contains more Vitamin B2Vitamin B2	+443.6%
Contains more Vitamin B3Vitamin B3	+207.8%
Contains more Vitamin B5Vitamin B5	+85%
Contains more Vitamin B6Vitamin B6	+93.3%
Contains more Vitamin B12Vitamin B12	+14.3%
Contains more Vitamin KVitamin K	+∞%

Contains more Vitamin CVitamin C	+985.7%
Contains more FolateFolate	+325%

All nutrients comparison - raw data values

Nutrient			DV% diff.
Copper	0.118mg	1.182mg	118%
Vitamin B12	13.14µg	11.5µg	68%
Zinc	1.27mg	7.62mg	58%
Sodium	115mg	1072mg	42%
Vitamin D*	214 IU		27%
Vitamin D	5.4µg		27%
Vitamin B2	0.299mg	0.055mg	19%
Vitamin B3	4.124mg	1.34mg	17%
Fats	11.59g	1.54g	15%
Choline	83.3mg		15%
Polyunsaturated fat	2.735g	0.536g	15%
Vitamin B6	0.348mg	0.18mg	13%
Selenium	46.8µg	40µg	12%
Monounsaturated fat	4.79g	0.185g	12%
Saturated fat	2.615g	0.133g	11%
Folate	12µg	51µg	10%
Vitamin E	1.37mg		9%
Vitamin C	0.7mg	7.6mg	8%
Cholesterol	77mg	53mg	8%
Iron	1.41mg	0.76mg	8%
Protein	23.03g	19.35g	7%
Vitamin B5	0.74mg	0.4mg	7%
Calories	203kcal	97kcal	5%
Magnesium	41mg	63mg	5%
Potassium	419mg	262mg	5%
Vitamin B1	0.112mg	0.053mg	5%
Phosphorus	303mg	280mg	3%
Vitamin A	36µg	9µg	3%
Calcium	74mg	59mg	2%
Protein per 100 calories	11g	20g	N/A
Calories per 10 g protein	88kcal	50kcal	N/A
Weight per 100 calories	49g	103g	N/A
Unsaturated / Saturated Fat ratio	2.9	5.4	N/A
Manganese	0.04mg	0.04mg	0%
Vitamin K	0.1µg		0%
Tryptophan	0.258mg	0.269mg	0%
Threonine	1.01mg	0.783mg	0%
Isoleucine	1.061mg	0.938mg	0%
Leucine	1.872mg	1.536mg	0%
Lysine	2.115mg	1.684mg	0%
Methionine	0.682mg	0.545mg	0%
Phenylalanine	0.899mg	0.817mg	0%
Valine	1.187mg	0.91mg	0%
Histidine	0.678mg	0.393mg	0%
Omega-3 - EPA	0.909g	0.295g	N/A
Omega-3 - DHA	1.105g	0.118g	N/A
Omega-3 - DPA	0.071g	0.031g	N/A