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Perch vs. Crab meat — In-Depth Nutrition Comparison

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How are perch and crab meat different?

  • Perch is richer in manganese and vitamin B5, while crab meat is higher in vitamin B12, copper, zinc, selenium, folate, and vitamin C.
  • Crab meat covers your daily need for vitamin B12, 388% more than perch.
  • Perch contains 23 times more manganese than crab meat. Perch contains 0.9mg of manganese, while crab meat contains 0.04mg.
  • Crab meat is lower in cholesterol.

Fish, perch, mixed species, cooked, dry heat and Crustaceans, crab, alaska king, cooked, moist heat types were used in this article.

Infographic

Perch 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.
Perch
5
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 27% 31% 30% 44% 64% 39% 110% 10% 117% 88%
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 CalciumCalcium +72.9%
Contains more PotassiumPotassium +31.3%
Contains more IronIron +52.6%
Contains less SodiumSodium -92.6%
Contains more ManganeseManganese +2150%
Contains more MagnesiumMagnesium +65.8%
Contains more CopperCopper +515.6%
Contains more ZincZinc +432.9%
Contains more SeleniumSelenium +148.4%
~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.
Perch
4
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 5.7% 3.3% 0% 0% 20% 28% 36% 52% 32% 275% 0% 4.5% 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% 3% 0% 0% 13% 13% 25% 24% 42% 1438% 0% 38% 0%
Contains more Vitamin B1Vitamin B1 +50.9%
Contains more Vitamin B2Vitamin B2 +118.2%
Contains more Vitamin B3Vitamin B3 +41.8%
Contains more Vitamin B5Vitamin B5 +117.5%
Contains more Vitamin CVitamin C +347.1%
Contains more Vitamin B6Vitamin B6 +28.6%
Contains more Vitamin B12Vitamin B12 +422.7%
Contains more FolateFolate +750%
~equal in Vitamin A ~9µg
~equal in Vitamin E ~mg
~equal in Vitamin D ~µg
~equal in Vitamin K ~µg
~equal in Choline ~mg

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Perch
1
25% 73%
Protein: 24.86 g
Fats: 1.18 g
Carbs: 0 g
Water: 73.25 g
Other: 0.71 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 +28.5%
Contains more FatsFats +30.5%
Contains more OtherOther +119.7%
~equal in Carbs ~0g
~equal in Water ~77.55g

Fat Type Comparison

Fat type breakdown side-by-side comparison
Perch
1
26% 22% 52%
Saturated fat: Sat. Fat 0.237 g
Monounsaturated fat: Mono. Fat 0.195 g
Polyunsaturated fat: Poly. Fat 0.472 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 -43.9%
Contains more Poly. FatPolyunsaturated fat +13.6%
~equal in Monounsaturated fat ~0.185g

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Perch Crab meat
Lower in Sodium ok
Lower in price ok
Lower in Cholesterol 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 Perch Crab meat DV% diff.
Vitamin B12 2.2µg 11.5µg 388%
Copper 0.192mg 1.182mg 110%
Zinc 1.43mg 7.62mg 56%
Selenium 16.1µg 40µg 43%
Sodium 79mg 1072mg 43%
Manganese 0.9mg 0.04mg 37%
Cholesterol 115mg 53mg 21%
Protein 24.86g 19.35g 11%
Folate 6µg 51µg 11%
Vitamin B5 0.87mg 0.4mg 9%
Vitamin C 1.7mg 7.6mg 7%
Magnesium 38mg 63mg 6%
Iron 1.16mg 0.76mg 5%
Vitamin B2 0.12mg 0.055mg 5%
Calcium 102mg 59mg 4%
Vitamin B3 1.9mg 1.34mg 4%
Vitamin B6 0.14mg 0.18mg 3%
Phosphorus 257mg 280mg 3%
Potassium 344mg 262mg 2%
Vitamin B1 0.08mg 0.053mg 2%
Calories 117kcal 97kcal 1%
Fats 1.18g 1.54g 1%
Vitamin A 10µg 9µg 0%
Saturated fat 0.237g 0.133g 0%
Monounsaturated fat 0.195g 0.185g 0%
Polyunsaturated fat 0.472g 0.536g 0%
Tryptophan 0.278mg 0.269mg 0%
Threonine 1.09mg 0.783mg 0%
Isoleucine 1.145mg 0.938mg 0%
Leucine 2.02mg 1.536mg 0%
Lysine 2.283mg 1.684mg 0%
Methionine 0.736mg 0.545mg 0%
Phenylalanine 0.97mg 0.817mg 0%
Valine 1.281mg 0.91mg 0%
Histidine 0.732mg 0.393mg 0%
Omega-3 - EPA 0.101g 0.295g N/A
Omega-3 - DHA 0.223g 0.118g N/A
Omega-3 - DPA 0.036g 0.031g N/A

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Perch 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
35%
Perch
125%
Crab meat
Minerals Daily Need Coverage Score
56%
Perch
120%
Crab meat

Comparison summary

Which food contains less Sodium?
Perch
Perch contains less Sodium (difference - 993mg)
Which food is cheaper?
Perch
Perch is cheaper (difference - $12)
Which food is lower in Cholesterol?
Crab meat
Crab meat is lower in Cholesterol (difference - 62mg)
Which food is lower in Saturated fat?
Crab meat
Crab meat is lower in Saturated fat (difference - 0.104g)
Which food contains less Sugar?
?
The foods are relatively equal in Sugar ( 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. Perch - https://fdc.nal.usda.gov/fdc-app.html#/food-details/173679/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.