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  6. Sablefish vs. Crab meat

Sablefish vs. Crab meat — In-Depth Nutrition Comparison

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A recap on differences between Sablefish and Crab meat

  • Sablefish is higher in Vitamin B3, Vitamin B6, Selenium, Iron, and Vitamin A RAE, yet Crab meat is higher in Vitamin B12, Copper, and Zinc.
  • Crab meat covers your daily Vitamin B12 needs 419% more than Sablefish.
  • Sablefish contains 31 times more Saturated Fat than Crab meat. While Sablefish contains 4.099g of Saturated Fat, Crab meat contains only 0.133g.

Food varieties used in this article are Fish, sablefish, cooked, dry heat and Crustaceans, crab, alaska king, cooked, moist heat.

Infographic

Sablefish 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.
Sablefish
Sablefish
5
:
5
Crab meat
Crab meat
Contains more Iron +115.8%
Contains more Magnesium +12.7%
Contains more Potassium +75.2%
Contains less Sodium -93.3%
Contains more Selenium +17%
Contains more Calcium +31.1%
Contains more Phosphorus +30.2%
Contains more Zinc +1758.5%
Contains more Copper +4121.4%
Contains more Manganese +110.5%
Sablefish
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 14% 62% 51% 93% 41% 10% 12% 10% 3% 256%
Crab meat
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 18% 29% 45% 120% 24% 140% 208% 394% 6% 219%
Contains more Iron +115.8%
Contains more Magnesium +12.7%
Contains more Potassium +75.2%
Contains less Sodium -93.3%
Contains more Selenium +17%
Contains more Calcium +31.1%
Contains more Phosphorus +30.2%
Contains more Zinc +1758.5%
Contains more Copper +4121.4%
Contains more Manganese +110.5%

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.
Sablefish
Sablefish
6
:
3
Crab meat
Crab meat
Contains more Vitamin A +1065.5%
Contains more Vitamin B1 +130.2%
Contains more Vitamin B2 +109.1%
Contains more Vitamin B3 +282.7%
Contains more Vitamin B5 +116.3%
Contains more Vitamin B6 +92.2%
Contains more Vitamin C +∞%
Contains more Folate +200%
Contains more Vitamin B12 +698.6%
Sablefish
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 21% 0% 0% 0% 31% 27% 97% 52% 80% 13% 180% 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 A +1065.5%
Contains more Vitamin B1 +130.2%
Contains more Vitamin B2 +109.1%
Contains more Vitamin B3 +282.7%
Contains more Vitamin B5 +116.3%
Contains more Vitamin B6 +92.2%
Contains more Vitamin C +∞%
Contains more Folate +200%
Contains more Vitamin B12 +698.6%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Sablefish
Sablefish
1
:
3
Crab meat
Crab meat
Contains more Fats +1174%
Contains more Protein +12.6%
Contains more Water +23.4%
Contains more Other +358.8%
Sablefish
17% 20% 63%
Protein: 17.19 g
Fats: 19.62 g
Carbs: 0 g
Water: 62.85 g
Other: 0.34 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 Fats +1174%
Contains more Protein +12.6%
Contains more Water +23.4%
Contains more Other +358.8%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Sablefish
Sablefish
2
:
1
Crab meat
Crab meat
Contains more Monounsaturated Fat +5482.7%
Contains more Polyunsaturated fat +388.4%
Contains less Saturated Fat -96.8%
Sablefish
24% 61% 15%
Saturated Fat: 4.099 g
Monounsaturated Fat: 10.328 g
Polyunsaturated fat: 2.618 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 +5482.7%
Contains more Polyunsaturated fat +388.4%
Contains less Saturated Fat -96.8%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Sablefish 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 Sablefish Crab meat Opinion
Protein 17.19g 19.35g Crab meat
Fats 19.62g 1.54g Sablefish
Calories 250kcal 97kcal Sablefish
Calcium 45mg 59mg Crab meat
Iron 1.64mg 0.76mg Sablefish
Magnesium 71mg 63mg Sablefish
Phosphorus 215mg 280mg Crab meat
Potassium 459mg 262mg Sablefish
Sodium 72mg 1072mg Sablefish
Zinc 0.41mg 7.62mg Crab meat
Copper 0.028mg 1.182mg Crab meat
Manganese 0.019mg 0.04mg Crab meat
Selenium 46.8µg 40µg Sablefish
Vitamin A 338IU 29IU Sablefish
Vitamin A RAE 102µg 9µg Sablefish
Vitamin C 0mg 7.6mg Crab meat
Vitamin B1 0.122mg 0.053mg Sablefish
Vitamin B2 0.115mg 0.055mg Sablefish
Vitamin B3 5.128mg 1.34mg Sablefish
Vitamin B5 0.865mg 0.4mg Sablefish
Vitamin B6 0.346mg 0.18mg Sablefish
Folate 17µg 51µg Crab meat
Vitamin B12 1.44µg 11.5µg Crab meat
Tryptophan 0.193mg 0.269mg Crab meat
Threonine 0.754mg 0.783mg Crab meat
Isoleucine 0.792mg 0.938mg Crab meat
Leucine 1.397mg 1.536mg Crab meat
Lysine 1.579mg 1.684mg Crab meat
Methionine 0.509mg 0.545mg Crab meat
Phenylalanine 0.671mg 0.817mg Crab meat
Valine 0.886mg 0.91mg Crab meat
Histidine 0.506mg 0.393mg Sablefish
Cholesterol 63mg 53mg Crab meat
Saturated Fat 4.099g 0.133g Crab meat
Omega-3 - DHA 0.92g 0.118g Sablefish
Omega-3 - EPA 0.867g 0.295g Sablefish
Omega-3 - DPA 0.216g 0.031g Sablefish
Monounsaturated Fat 10.328g 0.185g Sablefish
Polyunsaturated fat 2.618g 0.536g Sablefish

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Sablefish 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
41%
Sablefish
135%
Crab meat
Minerals Daily Need Coverage Score
55%
Sablefish
120%
Crab meat

Comparison summary

Which food contains less Sodium?
Sablefish
Sablefish contains less Sodium (difference - 1000mg)
Which food is cheaper?
Sablefish
Sablefish is cheaper (difference - $12)
Which food is lower in Cholesterol?
Crab meat
Crab meat is lower in Cholesterol (difference - 10mg)
Which food is lower in Saturated Fat?
Crab meat
Crab meat is lower in Saturated Fat (difference - 3.966g)
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. Sablefish - https://fdc.nal.usda.gov/fdc-app.html#/food-details/174240/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.