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  6. Rockfish vs. Crab stick

Rockfish vs. Crab stick — In-Depth Nutrition Comparison

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How are rockfish and crab stick different?

  • Rockfish has more selenium, vitamin B12, vitamin D, vitamin B3, choline, vitamin B2, potassium, and vitamin B6 than crab stick.
  • Daily need coverage for selenium for rockfish is 98% higher.
  • Crab stick has less cholesterol.
  • Rockfish has a lower glycemic index (0) than crab stick (50).

Fish, rockfish, Pacific, mixed species, cooked, dry heat and Crustaceans, crab, alaska king, imitation, made from surimi are the varieties used in this article.

Infographic

Rockfish vs Crab stick 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 24% 5.1% 41% 14% 14% 12% 106% 12% 1.7% 416%
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 31% 3.9% 7.9% 15% 11% 9% 121% 69% 1.4% 122%
Contains more CalciumCalcium +30.8%
Contains more PotassiumPotassium +418.9%
Contains more CopperCopper +28.1%
Contains more ZincZinc +30.3%
Contains less SodiumSodium -83.2%
Contains more ManganeseManganese +18.2%
Contains more SeleniumSelenium +241.7%
Contains more MagnesiumMagnesium +30.3%
Contains more PhosphorusPhosphorus +13.7%
~equal in Iron ~0.39mg

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% 1.7% 8.8% 69% 6.8% 52% 54% 24% 56% 199% 0% 7.5% 43%
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% 0% 3.4% 0% 7.5% 18% 12% 0% 30% 71% 1% 0% 7.1%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin EVitamin E +158.8%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin B2Vitamin B2 +182.5%
Contains more Vitamin B3Vitamin B3 +367.3%
Contains more Vitamin B5Vitamin B5 +∞%
Contains more Vitamin B6Vitamin B6 +85.4%
Contains more Vitamin B12Vitamin B12 +178.9%
Contains more FolateFolate +∞%
Contains more CholineCholine +505.4%
Contains more Vitamin B1Vitamin B1 +11.1%
Contains more Vitamin KVitamin K +∞%
~equal in Vitamin C ~0mg

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
22% 75%
Protein: 22.23 g
Fats: 1.62 g
Carbs: 0 g
Water: 74.67 g
Other: 1.48 g
8% 15% 75% 2%
Protein: 7.62 g
Fats: 0.46 g
Carbs: 15 g
Water: 74.66 g
Other: 2.26 g
Contains more ProteinProtein +191.7%
Contains more FatsFats +252.2%
Contains more CarbsCarbs +∞%
Contains more OtherOther +52.7%
~equal in Water ~74.66g

Fat Type Comparison

Fat type breakdown side-by-side comparison
31% 34% 35%
Saturated fat: Sat. Fat 0.42 g
Monounsaturated fat: Mono. Fat 0.466 g
Polyunsaturated fat: Poly. Fat 0.485 g
34% 43% 23%
Saturated fat: Sat. Fat 0.216 g
Monounsaturated fat: Mono. Fat 0.275 g
Polyunsaturated fat: Poly. Fat 0.143 g
Contains more Mono. FatMonounsaturated fat +69.5%
Contains more Poly. FatPolyunsaturated fat +239.2%
Contains less Sat. FatSaturated fat -48.6%

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 stick
Lower in Sugar ok
Lower in Sodium ok
Lower in Glycemic Index ok
Lower in price ok
Rich in vitamins ok
Lower in Cholesterol ok
Lower in Saturated fat ok
Rich in minerals Equal

All nutrients comparison - raw data values

Nutrient Rockfish Crab stick DV% diff.
Selenium 76.2µg 22.3µg 98%
Vitamin B12 1.59µg 0.57µg 43%
Protein 22.23g 7.62g 29%
Vitamin D 4.6µg 0µg 23%
Vitamin D 183IU 0IU 23%
Sodium 89mg 529mg 19%
Vitamin B3 2.897mg 0.62mg 14%
Cholesterol 61mg 20mg 14%
Choline 78.7mg 13mg 12%
Potassium 467mg 90mg 11%
Vitamin B2 0.226mg 0.08mg 11%
Vitamin B6 0.241mg 0.13mg 9%
Vitamin B5 0.404mg 0mg 8%
Phosphorus 248mg 282mg 5%
Carbs 0g 15g 5%
Folate 10µg 0µg 3%
Fiber 0g 0.5g 2%
Polyunsaturated fat 0.485g 0.143g 2%
Magnesium 33mg 43mg 2%
Vitamin E 0.44mg 0.17mg 2%
Fats 1.62g 0.46g 2%
Saturated fat 0.42g 0.216g 1%
Fructose 0g 0.62g 1%
Calories 109kcal 95kcal 1%
Vitamin A 5µg 0µg 1%
Starch 0g 3.5g 1%
Zinc 0.43mg 0.33mg 1%
Copper 0.041mg 0.032mg 1%
Net carbs 0g 14.5g N/A
Calcium 17mg 13mg 0%
Iron 0.36mg 0.39mg 0%
Sugar 0g 6.25g N/A
Manganese 0.013mg 0.011mg 0%
Vitamin B1 0.027mg 0.03mg 0%
Vitamin K 0µg 0.4µg 0%
Trans fat 0.025g 0.008g N/A
Monounsaturated fat 0.466g 0.275g 0%
Tryptophan 0.296mg 0.075mg 0%
Threonine 1.014mg 0.285mg 0%
Isoleucine 1.06mg 0.23mg 0%
Leucine 1.835mg 0.607mg 0%
Lysine 2.188mg 0.707mg 0%
Methionine 0.707mg 0.261mg 0%
Phenylalanine 0.935mg 0.26mg 0%
Valine 1.106mg 0.286mg 0%
Histidine 0.502mg 0.156mg 0%
Omega-3 - EPA 0.107g 0g N/A
Omega-3 - DHA 0.238g 0.028g N/A
Omega-3 - ALA 0.008g N/A
Omega-3 - DPA 0.027g 0.001g N/A
Omega-6 - Eicosadienoic acid 0.005g 0g N/A
Omega-6 - Linoleic acid 0.089g N/A

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Rockfish Crab stick
Low Calories diet ok
Low Fats diet ok
Low Carbs diet ok
Low Glycemic Index diet ok

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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
40%
Rockfish
12%
Crab stick
Minerals Daily Need Coverage Score
64%
Rockfish
39%
Crab stick

Comparison summary

Which food is lower in Sugar?
Rockfish
Rockfish is lower in Sugar (difference - 6.25g)
Which food contains less Sodium?
Rockfish
Rockfish contains less Sodium (difference - 440mg)
Which food is lower in glycemic index?
Rockfish
Rockfish is lower in glycemic index (difference - 50)
Which food is cheaper?
Rockfish
Rockfish is cheaper (difference - $12)
Which food is richer in vitamins?
Rockfish
Rockfish is relatively richer in vitamins
Which food is lower in Cholesterol?
Crab stick
Crab stick is lower in Cholesterol (difference - 41mg)
Which food is lower in Saturated fat?
Crab stick
Crab stick is lower in Saturated fat (difference - 0.204g)
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.

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 stick - https://fdc.nal.usda.gov/fdc-app.html#/food-details/174203/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.