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  6. Rockfish vs. Crab meat

Rockfish vs. Crab meat — In-Depth Nutrition Comparison

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How are Rockfish and Crab meat different?

  • Rockfish is richer in Selenium, Vitamin B2, and Vitamin B3, while Crab meat is higher in Vitamin B12, Copper, Zinc, Folate, Vitamin C, and Magnesium.
  • Crab meat covers your daily need of Vitamin B12 413% more than Rockfish.
  • Rockfish contains 4 times more Vitamin B2 than Crab meat. Rockfish contains 0.226mg of Vitamin B2, while Crab meat contains 0.055mg.
  • Rockfish is lower in Sodium.

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

Infographic

Rockfish 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.
Rockfish
Rockfish
3
:
7
Crab meat
Crab meat
Contains more Potassium +78.2%
Contains less Sodium -91.7%
Contains more Selenium +90.5%
Contains more Calcium +247.1%
Contains more Iron +111.1%
Contains more Magnesium +90.9%
Contains more Phosphorus +12.9%
Contains more Zinc +1672.1%
Contains more Copper +2782.9%
Contains more Manganese +207.7%
Rockfish
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 6% 14% 24% 107% 42% 12% 12% 14% 2% 416%
Crab meat
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 18% 29% 45% 120% 24% 140% 208% 394% 6% 219%
Contains more Potassium +78.2%
Contains less Sodium -91.7%
Contains more Selenium +90.5%
Contains more Calcium +247.1%
Contains more Iron +111.1%
Contains more Magnesium +90.9%
Contains more Phosphorus +12.9%
Contains more Zinc +1672.1%
Contains more Copper +2782.9%
Contains more Manganese +207.7%

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.
Rockfish
Rockfish
7
:
5
Crab meat
Crab meat
Contains more Vitamin B2 +310.9%
Contains more Vitamin B3 +116.2%
Contains more Vitamin B6 +33.9%
Contains more Vitamin A +81.3%
Contains more Vitamin C +∞%
Contains more Vitamin B1 +96.3%
Contains more Folate +410%
Contains more Vitamin B12 +623.3%
Equal in Vitamin B5 - 0.4
Rockfish
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 1% 9% 138% 0% 7% 53% 55% 25% 56% 8% 199% 0%
Crab meat
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 2% 0% 0% 26% 14% 13% 26% 24% 42% 39% 1438% 0%
Contains more Vitamin B2 +310.9%
Contains more Vitamin B3 +116.2%
Contains more Vitamin B6 +33.9%
Contains more Vitamin A +81.3%
Contains more Vitamin C +∞%
Contains more Vitamin B1 +96.3%
Contains more Folate +410%
Contains more Vitamin B12 +623.3%
Equal in Vitamin B5 - 0.4

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Rockfish
Rockfish
2
:
2
Crab meat
Crab meat
Contains more Protein +14.9%
Equal in Fats - 1.54
Equal in Water - 77.55
Equal in Other - 1.56
Rockfish
22% 75%
Protein: 22.23 g
Fats: 1.62 g
Carbs: 0 g
Water: 74.67 g
Other: 1.48 g
Crab meat
19% 78%
Protein: 19.35 g
Fats: 1.54 g
Carbs: 0 g
Water: 77.55 g
Other: 1.56 g
Contains more Protein +14.9%
Equal in Fats - 1.54
Equal in Water - 77.55
Equal in Other - 1.56

Fat Type Comparison

Fat type breakdown side-by-side comparison
Rockfish
Rockfish
1
:
2
Crab meat
Crab meat
Contains more Monounsaturated Fat +151.9%
Contains less Saturated Fat -68.3%
Contains more Polyunsaturated fat +10.5%
Rockfish
31% 34% 35%
Saturated Fat: 0.42 g
Monounsaturated Fat: 0.466 g
Polyunsaturated fat: 0.485 g
Crab meat
16% 22% 63%
Saturated Fat: 0.133 g
Monounsaturated Fat: 0.185 g
Polyunsaturated fat: 0.536 g
Contains more Monounsaturated Fat +151.9%
Contains less Saturated Fat -68.3%
Contains more Polyunsaturated fat +10.5%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Rockfish Crab meat
Lower in Sodium ok
Lower in price ok
Lower in Sugar ok
Lower in Cholesterol 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 Rockfish Crab meat Opinion
Protein 22.23g 19.35g Rockfish
Fats 1.62g 1.54g Rockfish
Calories 109kcal 97kcal Rockfish
Calcium 17mg 59mg Crab meat
Iron 0.36mg 0.76mg Crab meat
Magnesium 33mg 63mg Crab meat
Phosphorus 248mg 280mg Crab meat
Potassium 467mg 262mg Rockfish
Sodium 89mg 1072mg Rockfish
Zinc 0.43mg 7.62mg Crab meat
Copper 0.041mg 1.182mg Crab meat
Manganese 0.013mg 0.04mg Crab meat
Selenium 76.2µg 40µg Rockfish
Vitamin A 16IU 29IU Crab meat
Vitamin A RAE 5µg 9µg Crab meat
Vitamin E 0.44mg Rockfish
Vitamin D 183IU Rockfish
Vitamin D 4.6µg Rockfish
Vitamin C 0mg 7.6mg Crab meat
Vitamin B1 0.027mg 0.053mg Crab meat
Vitamin B2 0.226mg 0.055mg Rockfish
Vitamin B3 2.897mg 1.34mg Rockfish
Vitamin B5 0.404mg 0.4mg Rockfish
Vitamin B6 0.241mg 0.18mg Rockfish
Folate 10µg 51µg Crab meat
Vitamin B12 1.59µg 11.5µg Crab meat
Tryptophan 0.296mg 0.269mg Rockfish
Threonine 1.014mg 0.783mg Rockfish
Isoleucine 1.06mg 0.938mg Rockfish
Leucine 1.835mg 1.536mg Rockfish
Lysine 2.188mg 1.684mg Rockfish
Methionine 0.707mg 0.545mg Rockfish
Phenylalanine 0.935mg 0.817mg Rockfish
Valine 1.106mg 0.91mg Rockfish
Histidine 0.502mg 0.393mg Rockfish
Cholesterol 61mg 53mg Crab meat
Trans Fat 0.025g Crab meat
Saturated Fat 0.42g 0.133g Crab meat
Omega-3 - DHA 0.238g 0.118g Rockfish
Omega-3 - EPA 0.107g 0.295g Crab meat
Omega-3 - DPA 0.027g 0.031g Crab meat
Monounsaturated Fat 0.466g 0.185g Rockfish
Polyunsaturated fat 0.485g 0.536g Crab meat
Omega-6 - Eicosadienoic acid 0.005g Rockfish

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Rockfish Crab meat
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
46%
Rockfish
135%
Crab meat
Minerals Daily Need Coverage Score
64%
Rockfish
120%
Crab meat

Comparison summary

Which food contains less Sodium?
Rockfish
Rockfish contains less Sodium (difference - 983mg)
Which food is cheaper?
Rockfish
Rockfish is cheaper (difference - $12)
Which food is lower in Sugar?
Crab meat
Crab meat is lower in Sugar (difference - 0g)
Which food is lower in Cholesterol?
Crab meat
Crab meat is lower in Cholesterol (difference - 8mg)
Which food is lower in Saturated Fat?
Crab meat
Crab meat is lower in Saturated Fat (difference - 0.287g)
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. Rockfish - https://fdc.nal.usda.gov/fdc-app.html#/food-details/175131/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.