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  6. Herring vs. Crab

Herring vs. Crab — In-Depth Nutrition Comparison

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Differences between Herring and Crab

  • Herring is higher in Vitamin B12, Vitamin D, Vitamin B2, Vitamin B6, Iron, and Phosphorus, however, Crab is richer in Copper, and Zinc.
  • Herring's daily need coverage for Vitamin B12 is 409% higher.
  • Crab has less Saturated Fat.

The food types used in this comparison are Fish, herring, Atlantic, cooked, dry heat and Crustaceans, crab, blue, canned.

Infographic

Herring 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" charts below show how much of the daily needs can be covered by 300 grams of the food.
Herring
Herring
6
:
4
Crab
Crab
Contains more Iron +182%
Contains more Magnesium +13.9%
Contains more Phosphorus +29.5%
Contains more Potassium +61.8%
Contains less Sodium -79.6%
Contains more Calcium +23%
Contains more Zinc +200%
Contains more Copper +589.8%
Contains more Manganese +85%
Equal in Selenium - 42.9
Herring
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 23% 53% 30% 130% 37% 15% 35% 40% 6% 256%
Crab
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 28% 19% 26% 101% 23% 74% 104% 272% 10% 234%
Contains more Iron +182%
Contains more Magnesium +13.9%
Contains more Phosphorus +29.5%
Contains more Potassium +61.8%
Contains less Sodium -79.6%
Contains more Calcium +23%
Contains more Zinc +200%
Contains more Copper +589.8%
Contains more Manganese +85%
Equal in Selenium - 42.9

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
Herring
7
:
5
Crab
Crab
Contains more Vitamin A +5900%
Contains more Vitamin D +∞%
Contains more Vitamin B1 +387%
Contains more Vitamin B2 +221.5%
Contains more Vitamin B3 +50.1%
Contains more Vitamin B6 +123.1%
Contains more Vitamin B12 +294.6%
Contains more Vitamin E +34.3%
Contains more Vitamin C +371.4%
Contains more Vitamin B5 +34.7%
Contains more Folate +325%
Contains more Vitamin K +200%
Herring
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 8% 28% 162% 3% 28% 69% 78% 45% 81% 9% 1643% 1%
Crab
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 +5900%
Contains more Vitamin D +∞%
Contains more Vitamin B1 +387%
Contains more Vitamin B2 +221.5%
Contains more Vitamin B3 +50.1%
Contains more Vitamin B6 +123.1%
Contains more Vitamin B12 +294.6%
Contains more Vitamin E +34.3%
Contains more Vitamin C +371.4%
Contains more Vitamin B5 +34.7%
Contains more Folate +325%
Contains more Vitamin K +200%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Herring
Herring
2
:
2
Crab
Crab
Contains more Protein +28.8%
Contains more Fats +1466.2%
Contains more Water +24.2%
Contains more Other +38.5%
Herring
23% 12% 64%
Protein: 23.03 g
Fats: 11.59 g
Carbs: 0 g
Water: 64.16 g
Other: 1.22 g
Crab
18% 80% 2%
Protein: 17.88 g
Fats: 0.74 g
Carbs: 0 g
Water: 79.69 g
Other: 1.69 g
Contains more Protein +28.8%
Contains more Fats +1466.2%
Contains more Water +24.2%
Contains more Other +38.5%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Herring
Herring
2
:
1
Crab
Crab
Contains more Monounsaturated Fat +3613.2%
Contains more Polyunsaturated fat +960.1%
Contains less Saturated Fat -92.3%
Herring
26% 47% 27%
Saturated Fat: 2.615 g
Monounsaturated Fat: 4.79 g
Polyunsaturated fat: 2.735 g
Crab
34% 22% 44%
Saturated Fat: 0.201 g
Monounsaturated Fat: 0.129 g
Polyunsaturated fat: 0.258 g
Contains more Monounsaturated Fat +3613.2%
Contains more Polyunsaturated fat +960.1%
Contains less Saturated Fat -92.3%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Herring Crab Opinion
Protein 23.03g 17.88g Herring
Fats 11.59g 0.74g Herring
Calories 203kcal 83kcal Herring
Calcium 74mg 91mg Crab
Iron 1.41mg 0.5mg Herring
Magnesium 41mg 36mg Herring
Phosphorus 303mg 234mg Herring
Potassium 419mg 259mg Herring
Sodium 115mg 563mg Herring
Zinc 1.27mg 3.81mg Crab
Copper 0.118mg 0.814mg Crab
Manganese 0.04mg 0.074mg Crab
Selenium 46.8µg 42.9µg Herring
Vitamin A 120IU 2IU Herring
Vitamin A RAE 36µg 1µg Herring
Vitamin E 1.37mg 1.84mg Crab
Vitamin D 214IU 0IU Herring
Vitamin D 5.4µg 0µg Herring
Vitamin C 0.7mg 3.3mg Crab
Vitamin B1 0.112mg 0.023mg Herring
Vitamin B2 0.299mg 0.093mg Herring
Vitamin B3 4.124mg 2.747mg Herring
Vitamin B5 0.74mg 0.997mg Crab
Vitamin B6 0.348mg 0.156mg Herring
Folate 12µg 51µg Crab
Vitamin B12 13.14µg 3.33µg Herring
Vitamin K 0.1µg 0.3µg Crab
Tryptophan 0.258mg 0.226mg Herring
Threonine 1.01mg 0.727mg Herring
Isoleucine 1.061mg 0.776mg Herring
Leucine 1.872mg 1.307mg Herring
Lysine 2.115mg 1.386mg Herring
Methionine 0.682mg 0.452mg Herring
Phenylalanine 0.899mg 0.708mg Herring
Valine 1.187mg 0.806mg Herring
Histidine 0.678mg 0.393mg Herring
Cholesterol 77mg 97mg Herring
Trans Fat 0.014g Herring
Saturated Fat 2.615g 0.201g Crab
Omega-3 - DHA 1.105g 0.067g Herring
Omega-3 - EPA 0.909g 0.101g Herring
Omega-3 - DPA 0.071g 0.009g Herring
Monounsaturated Fat 4.79g 0.129g Herring
Polyunsaturated fat 2.735g 0.258g Herring
Omega-6 - Eicosadienoic acid 0.005g Crab

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Herring Crab
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
179%
Herring
56%
Crab
Minerals Daily Need Coverage Score
62%
Herring
89%
Crab

Comparison summary

Which food contains less Sodium?
Herring
Herring contains less Sodium (difference - 448mg)
Which food is lower in Cholesterol?
Herring
Herring is lower in Cholesterol (difference - 20mg)
Which food is cheaper?
Herring
Herring is cheaper (difference - $12)
Which food is lower in Saturated Fat?
Crab
Crab is lower in Saturated Fat (difference - 2.414g)
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.
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. Herring - https://fdc.nal.usda.gov/fdc-app.html#/food-details/175117/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.