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  6. Shad vs. Crab meat

Shad vs. Crab meat — In-Depth Nutrition Comparison

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Important differences between Shad and Crab meat

  • Shad has more Vitamin B3, Vitamin B6, Vitamin B2, Selenium, and Vitamin B1, however, Crab meat has more Vitamin B12, Copper, and Zinc.
  • Crab meat's daily need coverage for Vitamin B12 is 473% more.
  • Shad has 8 times more Vitamin B3 than Crab meat. Shad has 10.769mg of Vitamin B3, while Crab meat has 1.34mg.
  • Crab meat is lower in Cholesterol.

The food varieties used in the comparison are Fish, shad, american, cooked, dry heat and Crustaceans, crab, alaska king, cooked, moist heat.

Infographic

Shad 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.
Shad
Shad
7
:
3
Crab meat
Crab meat
Contains more Iron +63.2%
Contains more Phosphorus +24.6%
Contains more Potassium +87.8%
Contains less Sodium -93.9%
Contains more Manganese +35%
Contains more Selenium +17%
Contains more Magnesium +65.8%
Contains more Zinc +1521.3%
Contains more Copper +1341.5%
Equal in Calcium - 59
Shad
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 18% 47% 28% 150% 44% 9% 13% 28% 8% 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 +63.2%
Contains more Phosphorus +24.6%
Contains more Potassium +87.8%
Contains less Sodium -93.9%
Contains more Manganese +35%
Contains more Selenium +17%
Contains more Magnesium +65.8%
Contains more Zinc +1521.3%
Contains more Copper +1341.5%
Equal in Calcium - 59

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.
Shad
Shad
6
:
3
Crab meat
Crab meat
Contains more Vitamin A +313.8%
Contains more Vitamin B1 +245.3%
Contains more Vitamin B2 +460%
Contains more Vitamin B3 +703.7%
Contains more Vitamin B5 +116.3%
Contains more Vitamin B6 +156.7%
Contains more Vitamin C +∞%
Contains more Folate +200%
Contains more Vitamin B12 +8114.3%
Shad
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 8% 0% 0% 0% 46% 72% 202% 52% 107% 13% 18% 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 +313.8%
Contains more Vitamin B1 +245.3%
Contains more Vitamin B2 +460%
Contains more Vitamin B3 +703.7%
Contains more Vitamin B5 +116.3%
Contains more Vitamin B6 +156.7%
Contains more Vitamin C +∞%
Contains more Folate +200%
Contains more Vitamin B12 +8114.3%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Shad
Shad
2
:
2
Crab meat
Crab meat
Contains more Protein +12.2%
Contains more Fats +1046.1%
Contains more Water +31%
Equal in Other - 1.56
Shad
22% 18% 59%
Protein: 21.71 g
Fats: 17.65 g
Carbs: 0 g
Water: 59.22 g
Other: 1.42 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 +12.2%
Contains more Fats +1046.1%
Contains more Water +31%
Equal in Other - 1.56

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Shad Crab meat
Lower in Sodium ok
Lower in Saturated Fat ok
Lower in price ok
Lower in Cholesterol 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 Shad Crab meat Opinion
Protein 21.71g 19.35g Shad
Fats 17.65g 1.54g Shad
Calories 252kcal 97kcal Shad
Calcium 60mg 59mg Shad
Iron 1.24mg 0.76mg Shad
Magnesium 38mg 63mg Crab meat
Phosphorus 349mg 280mg Shad
Potassium 492mg 262mg Shad
Sodium 65mg 1072mg Shad
Zinc 0.47mg 7.62mg Crab meat
Copper 0.082mg 1.182mg Crab meat
Manganese 0.054mg 0.04mg Shad
Selenium 46.8µg 40µg Shad
Vitamin A 120IU 29IU Shad
Vitamin A RAE 36µg 9µg Shad
Vitamin C 0mg 7.6mg Crab meat
Vitamin B1 0.183mg 0.053mg Shad
Vitamin B2 0.308mg 0.055mg Shad
Vitamin B3 10.769mg 1.34mg Shad
Vitamin B5 0.865mg 0.4mg Shad
Vitamin B6 0.462mg 0.18mg Shad
Folate 17µg 51µg Crab meat
Vitamin B12 0.14µg 11.5µg Crab meat
Tryptophan 0.243mg 0.269mg Crab meat
Threonine 0.952mg 0.783mg Shad
Isoleucine 1mg 0.938mg Shad
Leucine 1.764mg 1.536mg Shad
Lysine 1.993mg 1.684mg Shad
Methionine 0.642mg 0.545mg Shad
Phenylalanine 0.847mg 0.817mg Shad
Valine 1.118mg 0.91mg Shad
Histidine 0.639mg 0.393mg Shad
Cholesterol 96mg 53mg Crab meat
Saturated Fat 0.133g Shad
Omega-3 - DHA 0.118g Crab meat
Omega-3 - EPA 0.295g Crab meat
Omega-3 - DPA 0.031g Crab meat
Monounsaturated Fat 0.185g Crab meat
Polyunsaturated fat 0.536g Crab meat

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Shad 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
43%
Shad
135%
Crab meat
Minerals Daily Need Coverage Score
60%
Shad
120%
Crab meat

Comparison summary

Which food contains less Sodium?
Shad
Shad contains less Sodium (difference - 1007mg)
Which food is lower in Saturated Fat?
Shad
Shad is lower in Saturated Fat (difference - 0.133g)
Which food is cheaper?
Shad
Shad is cheaper (difference - $12)
Which food is lower in Cholesterol?
Crab meat
Crab meat is lower in Cholesterol (difference - 43mg)
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. Shad - https://fdc.nal.usda.gov/fdc-app.html#/food-details/174243/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.