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  6. Sunfish vs. Crab meat

Sunfish vs. Crab meat — In-Depth Nutrition Comparison

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A recap on differences between Sunfish and Crab meat

  • Sunfish is higher in Manganese, Iron, and Vitamin B5, yet Crab meat is higher in Vitamin B12, Copper, Zinc, Selenium, and Folate.
  • Crab meat covers your daily Vitamin B12 needs 383% more than Sunfish.
  • Sunfish contains 22 times more Manganese than Crab meat. While Sunfish contains 0.897mg of Manganese, Crab meat contains only 0.04mg.
  • The amount of Cholesterol in Crab meat is lower.

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

Infographic

Sunfish 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.
Sunfish
Sunfish
5
:
5
Crab meat
Crab meat
Contains more Calcium +74.6%
Contains more Iron +102.6%
Contains more Potassium +71.4%
Contains less Sodium -90.4%
Contains more Manganese +2142.5%
Contains more Magnesium +65.8%
Contains more Phosphorus +21.2%
Contains more Zinc +282.9%
Contains more Copper +207%
Contains more Selenium +146.9%
Sunfish
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 31% 58% 28% 99% 40% 14% 55% 129% 117% 89%
Crab meat
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 18% 29% 45% 120% 24% 140% 208% 394% 6% 219%
Contains more Calcium +74.6%
Contains more Iron +102.6%
Contains more Potassium +71.4%
Contains less Sodium -90.4%
Contains more Manganese +2142.5%
Contains more Magnesium +65.8%
Contains more Phosphorus +21.2%
Contains more Zinc +282.9%
Contains more Copper +207%
Contains more Selenium +146.9%

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.
Sunfish
Sunfish
5
:
4
Crab meat
Crab meat
Contains more Vitamin A +100%
Contains more Vitamin B1 +73.6%
Contains more Vitamin B2 +54.5%
Contains more Vitamin B5 +116.3%
Contains more Vitamin C +660%
Contains more Vitamin B6 +30.4%
Contains more Folate +200%
Contains more Vitamin B12 +397.8%
Equal in Vitamin B3 - 1.34
Sunfish
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 4% 0% 0% 4% 24% 20% 28% 52% 32% 13% 289% 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 +100%
Contains more Vitamin B1 +73.6%
Contains more Vitamin B2 +54.5%
Contains more Vitamin B5 +116.3%
Contains more Vitamin C +660%
Contains more Vitamin B6 +30.4%
Contains more Folate +200%
Contains more Vitamin B12 +397.8%
Equal in Vitamin B3 - 1.34

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Sunfish
Sunfish
1
:
3
Crab meat
Crab meat
Contains more Protein +28.5%
Contains more Fats +71.1%
Contains more Other +205.9%
Equal in Water - 77.55
Sunfish
25% 74%
Protein: 24.87 g
Fats: 0.9 g
Carbs: 0 g
Water: 73.72 g
Other: 0.51 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 +28.5%
Contains more Fats +71.1%
Contains more Other +205.9%
Equal in Water - 77.55

Fat Type Comparison

Fat type breakdown side-by-side comparison
Sunfish
Sunfish
0
:
3
Crab meat
Crab meat
Contains less Saturated Fat -25.3%
Contains more Monounsaturated Fat +23.3%
Contains more Polyunsaturated fat +70.2%
Sunfish
28% 23% 49%
Saturated Fat: 0.178 g
Monounsaturated Fat: 0.15 g
Polyunsaturated fat: 0.315 g
Crab meat
16% 22% 63%
Saturated Fat: 0.133 g
Monounsaturated Fat: 0.185 g
Polyunsaturated fat: 0.536 g
Contains less Saturated Fat -25.3%
Contains more Monounsaturated Fat +23.3%
Contains more Polyunsaturated fat +70.2%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Sunfish 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 Sunfish Crab meat Opinion
Protein 24.87g 19.35g Sunfish
Fats 0.9g 1.54g Crab meat
Calories 114kcal 97kcal Sunfish
Calcium 103mg 59mg Sunfish
Iron 1.54mg 0.76mg Sunfish
Magnesium 38mg 63mg Crab meat
Phosphorus 231mg 280mg Crab meat
Potassium 449mg 262mg Sunfish
Sodium 103mg 1072mg Sunfish
Zinc 1.99mg 7.62mg Crab meat
Copper 0.385mg 1.182mg Crab meat
Manganese 0.897mg 0.04mg Sunfish
Selenium 16.2µg 40µg Crab meat
Vitamin A 58IU 29IU Sunfish
Vitamin A RAE 17µg 9µg Sunfish
Vitamin C 1mg 7.6mg Crab meat
Vitamin B1 0.092mg 0.053mg Sunfish
Vitamin B2 0.085mg 0.055mg Sunfish
Vitamin B3 1.462mg 1.34mg Sunfish
Vitamin B5 0.865mg 0.4mg Sunfish
Vitamin B6 0.138mg 0.18mg Crab meat
Folate 17µg 51µg Crab meat
Vitamin B12 2.31µg 11.5µg Crab meat
Tryptophan 0.279mg 0.269mg Sunfish
Threonine 1.09mg 0.783mg Sunfish
Isoleucine 1.146mg 0.938mg Sunfish
Leucine 2.022mg 1.536mg Sunfish
Lysine 2.284mg 1.684mg Sunfish
Methionine 0.736mg 0.545mg Sunfish
Phenylalanine 0.971mg 0.817mg Sunfish
Valine 1.281mg 0.91mg Sunfish
Histidine 0.732mg 0.393mg Sunfish
Cholesterol 86mg 53mg Crab meat
Saturated Fat 0.178g 0.133g Crab meat
Omega-3 - DHA 0.092g 0.118g Crab meat
Omega-3 - EPA 0.047g 0.295g Crab meat
Omega-3 - DPA 0.042g 0.031g Sunfish
Monounsaturated Fat 0.15g 0.185g Crab meat
Polyunsaturated fat 0.315g 0.536g Crab meat

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Sunfish 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
39%
Sunfish
135%
Crab meat
Minerals Daily Need Coverage Score
66%
Sunfish
120%
Crab meat

Comparison summary

Which food contains less Sodium?
Sunfish
Sunfish contains less Sodium (difference - 969mg)
Which food is cheaper?
Sunfish
Sunfish is cheaper (difference - $12)
Which food is lower in Cholesterol?
Crab meat
Crab meat is lower in Cholesterol (difference - 33mg)
Which food is lower in Saturated Fat?
Crab meat
Crab meat is lower in Saturated Fat (difference - 0.045g)
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. Sunfish - https://fdc.nal.usda.gov/fdc-app.html#/food-details/172003/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.