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  6. Orange roughy vs. Crab meat

Orange roughy vs. Crab meat — In-Depth Nutrition Comparison

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How are Orange roughy and Crab meat different?

  • Orange roughy is higher in Selenium, however, Crab meat is richer in Vitamin B12, Copper, Zinc, Phosphorus, Folate, Magnesium, and Vitamin B6.
  • Daily need coverage for Vitamin B12 from Crab meat is 460% higher.
  • Orange roughy contains 2 times more Selenium than Crab meat. While Orange roughy contains 88.3µg of Selenium, Crab meat contains only 40µg.
  • Crab meat has less Cholesterol.

Fish, roughy, orange, cooked, dry heat and Crustaceans, crab, alaska king, cooked, moist heat are the varieties used in this article.

Infographic

Orange roughy 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 13% 3.3% 16% 42% 25% 8.7% 44% 9% 4.8% 482%
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 more IronIron +48.7%
Contains less SodiumSodium -93.6%
Contains more SeleniumSelenium +120.8%
Contains more MagnesiumMagnesium +250%
Contains more CalciumCalcium +436.4%
Contains more PotassiumPotassium +44.8%
Contains more CopperCopper +1476%
Contains more ZincZinc +2281.3%
Contains more PhosphorusPhosphorus +174.5%
~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.
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% 4.8% 37% 0% 11% 15% 34% 3.4% 15% 59% 2.8% 3.8% 0%
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 +175.9%
Contains more Vitamin EVitamin E +∞%
Contains more Vitamin B2Vitamin B2 +14.5%
Contains more Vitamin B3Vitamin B3 +35.8%
Contains more Vitamin KVitamin K +∞%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin B1Vitamin B1 +17.8%
Contains more Vitamin B5Vitamin B5 +614.3%
Contains more Vitamin B6Vitamin B6 +168.7%
Contains more Vitamin B12Vitamin B12 +2346.8%
Contains more FolateFolate +920%
~equal in Vitamin D ~µg
~equal in Choline ~mg

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
23% 67% 9%
Protein: 22.64 g
Fats: 0.9 g
Carbs: 0 g
Water: 66.97 g
Other: 9.49 g
19% 78%
Protein: 19.35 g
Fats: 1.54 g
Carbs: 0 g
Water: 77.55 g
Other: 1.56 g
Contains more ProteinProtein +17%
Contains more OtherOther +508.3%
Contains more FatsFats +71.1%
Contains more WaterWater +15.8%
~equal in Carbs ~0g

Fat Type Comparison

Fat type breakdown side-by-side comparison
5% 67% 28%
Saturated Fat: Sat. Fat 0.034 g
Monounsaturated Fat: Mono. Fat 0.439 g
Polyunsaturated fat: Poly. Fat 0.184 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 less Sat. FatSaturated Fat -74.4%
Contains more Mono. FatMonounsaturated Fat +137.3%
Contains more Poly. FatPolyunsaturated fat +191.3%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Orange roughy Crab meat Opinion
Calories 105kcal 97kcal Orange roughy
Protein 22.64g 19.35g Orange roughy
Fats 0.9g 1.54g Crab meat
Vitamin C 0mg 7.6mg Crab meat
Cholesterol 80mg 53mg Crab meat
Magnesium 18mg 63mg Crab meat
Calcium 11mg 59mg Crab meat
Potassium 181mg 262mg Crab meat
Iron 1.13mg 0.76mg Orange roughy
Copper 0.075mg 1.182mg Crab meat
Zinc 0.32mg 7.62mg Crab meat
Phosphorus 102mg 280mg Crab meat
Sodium 69mg 1072mg Orange roughy
Vitamin A 80IU 29IU Orange roughy
Vitamin A 24µg 9µg Orange roughy
Vitamin E 1.87mg Orange roughy
Manganese 0.037mg 0.04mg Crab meat
Selenium 88.3µg 40µg Orange roughy
Vitamin B1 0.045mg 0.053mg Crab meat
Vitamin B2 0.063mg 0.055mg Orange roughy
Vitamin B3 1.82mg 1.34mg Orange roughy
Vitamin B5 0.056mg 0.4mg Crab meat
Vitamin B6 0.067mg 0.18mg Crab meat
Vitamin B12 0.47µg 11.5µg Crab meat
Vitamin K 1.1µg Orange roughy
Folate 5µg 51µg Crab meat
Saturated Fat 0.034g 0.133g Orange roughy
Monounsaturated Fat 0.439g 0.185g Orange roughy
Polyunsaturated fat 0.184g 0.536g Crab meat
Tryptophan 0.23mg 0.269mg Crab meat
Threonine 1.03mg 0.783mg Orange roughy
Isoleucine 1.058mg 0.938mg Orange roughy
Leucine 1.797mg 1.536mg Orange roughy
Lysine 2.092mg 1.684mg Orange roughy
Methionine 0.728mg 0.545mg Orange roughy
Phenylalanine 0.869mg 0.817mg Orange roughy
Valine 1.083mg 0.91mg Orange roughy
Histidine 0.474mg 0.393mg Orange roughy
Omega-3 - EPA 0.006g 0.295g Crab meat
Omega-3 - DHA 0.025g 0.118g Crab meat
Omega-3 - DPA 0.001g 0.031g Crab meat
Omega-6 - Eicosadienoic acid 0.069g Orange roughy

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Orange roughy 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
14%
Orange roughy
125%
Crab meat
Minerals Daily Need Coverage Score
65%
Orange roughy
120%
Crab meat

Comparison summary

Which food contains less Sodium?
Orange roughy
Orange roughy contains less Sodium (difference - 1003mg)
Which food is lower in Saturated Fat?
Orange roughy
Orange roughy is lower in Saturated Fat (difference - 0.099g)
Which food is cheaper?
Orange roughy
Orange roughy is cheaper (difference - $12)
Which food is lower in Cholesterol?
Crab meat
Crab meat is lower in Cholesterol (difference - 27mg)
Which food is lower in Sugar?
Crab meat
Crab meat is lower in Sugar (difference - 0g)
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. Orange roughy - https://fdc.nal.usda.gov/fdc-app.html#/food-details/174251/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.