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  6. Rockfish vs. Crab

Rockfish vs. Crab — In-Depth Nutrition Comparison

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Important differences between Rockfish and Crab

  • Rockfish has more Selenium, Vitamin D, and Vitamin B2, however, Crab is richer in Copper, Vitamin B12, Zinc, Vitamin B5, and Folate.
  • Crab's daily need coverage for Copper is 86% more.
  • Rockfish contains less Cholesterol.

The food varieties used in the comparison are Fish, rockfish, Pacific, mixed species, cooked, dry heat and Crustaceans, crab, blue, canned.

Infographic

Rockfish 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.
Rockfish
Rockfish
4
:
6
Crab
Crab
Contains more Potassium +80.3%
Contains less Sodium -84.2%
Contains more Selenium +77.6%
Contains more Calcium +435.3%
Contains more Iron +38.9%
Contains more Zinc +786%
Contains more Copper +1885.4%
Contains more Manganese +469.2%
Equal in Magnesium - 36
Equal in Phosphorus - 234
Rockfish
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 6% 14% 24% 107% 42% 12% 12% 14% 2% 416%
Crab
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 28% 19% 26% 101% 23% 74% 104% 272% 10% 234%
Contains more Potassium +80.3%
Contains less Sodium -84.2%
Contains more Selenium +77.6%
Contains more Calcium +435.3%
Contains more Iron +38.9%
Contains more Zinc +786%
Contains more Copper +1885.4%
Contains more Manganese +469.2%
Equal in Magnesium - 36
Equal in Phosphorus - 234

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
6
:
6
Crab
Crab
Contains more Vitamin A +700%
Contains more Vitamin D +∞%
Contains more Vitamin B1 +17.4%
Contains more Vitamin B2 +143%
Contains more Vitamin B6 +54.5%
Contains more Vitamin E +318.2%
Contains more Vitamin C +∞%
Contains more Vitamin B5 +146.8%
Contains more Folate +410%
Contains more Vitamin B12 +109.4%
Contains more Vitamin K +∞%
Equal in Vitamin B3 - 2.747
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
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 +700%
Contains more Vitamin D +∞%
Contains more Vitamin B1 +17.4%
Contains more Vitamin B2 +143%
Contains more Vitamin B6 +54.5%
Contains more Vitamin E +318.2%
Contains more Vitamin C +∞%
Contains more Vitamin B5 +146.8%
Contains more Folate +410%
Contains more Vitamin B12 +109.4%
Contains more Vitamin K +∞%
Equal in Vitamin B3 - 2.747

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Rockfish
Rockfish
2
:
2
Crab
Crab
Contains more Protein +24.3%
Contains more Fats +118.9%
Contains more Other +14.2%
Equal in Water - 79.69
Rockfish
22% 75%
Protein: 22.23 g
Fats: 1.62 g
Carbs: 0 g
Water: 74.67 g
Other: 1.48 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 +24.3%
Contains more Fats +118.9%
Contains more Other +14.2%
Equal in Water - 79.69

Fat Type Comparison

Fat type breakdown side-by-side comparison
Rockfish
Rockfish
2
:
1
Crab
Crab
Contains more Monounsaturated Fat +261.2%
Contains more Polyunsaturated fat +88%
Contains less Saturated Fat -52.1%
Rockfish
31% 34% 35%
Saturated Fat: 0.42 g
Monounsaturated Fat: 0.466 g
Polyunsaturated fat: 0.485 g
Crab
34% 22% 44%
Saturated Fat: 0.201 g
Monounsaturated Fat: 0.129 g
Polyunsaturated fat: 0.258 g
Contains more Monounsaturated Fat +261.2%
Contains more Polyunsaturated fat +88%
Contains less Saturated Fat -52.1%

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

All nutrients comparison - raw data values

Nutrient Rockfish Crab Opinion
Protein 22.23g 17.88g Rockfish
Fats 1.62g 0.74g Rockfish
Calories 109kcal 83kcal Rockfish
Calcium 17mg 91mg Crab
Iron 0.36mg 0.5mg Crab
Magnesium 33mg 36mg Crab
Phosphorus 248mg 234mg Rockfish
Potassium 467mg 259mg Rockfish
Sodium 89mg 563mg Rockfish
Zinc 0.43mg 3.81mg Crab
Copper 0.041mg 0.814mg Crab
Manganese 0.013mg 0.074mg Crab
Selenium 76.2µg 42.9µg Rockfish
Vitamin A 16IU 2IU Rockfish
Vitamin A RAE 5µg 1µg Rockfish
Vitamin E 0.44mg 1.84mg Crab
Vitamin D 183IU 0IU Rockfish
Vitamin D 4.6µg 0µg Rockfish
Vitamin C 0mg 3.3mg Crab
Vitamin B1 0.027mg 0.023mg Rockfish
Vitamin B2 0.226mg 0.093mg Rockfish
Vitamin B3 2.897mg 2.747mg Rockfish
Vitamin B5 0.404mg 0.997mg Crab
Vitamin B6 0.241mg 0.156mg Rockfish
Folate 10µg 51µg Crab
Vitamin B12 1.59µg 3.33µg Crab
Vitamin K 0µg 0.3µg Crab
Tryptophan 0.296mg 0.226mg Rockfish
Threonine 1.014mg 0.727mg Rockfish
Isoleucine 1.06mg 0.776mg Rockfish
Leucine 1.835mg 1.307mg Rockfish
Lysine 2.188mg 1.386mg Rockfish
Methionine 0.707mg 0.452mg Rockfish
Phenylalanine 0.935mg 0.708mg Rockfish
Valine 1.106mg 0.806mg Rockfish
Histidine 0.502mg 0.393mg Rockfish
Cholesterol 61mg 97mg Rockfish
Trans Fat 0.025g 0.014g Crab
Saturated Fat 0.42g 0.201g Crab
Omega-3 - DHA 0.238g 0.067g Rockfish
Omega-3 - EPA 0.107g 0.101g Rockfish
Omega-3 - DPA 0.027g 0.009g Rockfish
Monounsaturated Fat 0.466g 0.129g Rockfish
Polyunsaturated fat 0.485g 0.258g Rockfish
Omega-6 - Eicosadienoic acid 0.005g 0.005g

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Rockfish 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
46%
Rockfish
56%
Crab
Minerals Daily Need Coverage Score
64%
Rockfish
89%
Crab

Comparison summary

Which food contains less Sodium?
Rockfish
Rockfish contains less Sodium (difference - 474mg)
Which food is lower in Cholesterol?
Rockfish
Rockfish is lower in Cholesterol (difference - 36mg)
Which food is cheaper?
Rockfish
Rockfish is cheaper (difference - $12)
Which food is lower in Saturated Fat?
Crab
Crab is lower in Saturated Fat (difference - 0.219g)
Which food is richer in minerals?
Crab
Crab is relatively richer in minerals
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 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 - 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.