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Swordfish vs. Crab meat — In-Depth Nutrition Comparison

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How are swordfish and crab meat different?

  • Swordfish is richer in selenium, vitamin B3, and vitamin B6, while crab meat is higher in vitamin B12, copper, zinc, folate, and vitamin C.
  • Crab meat covers your daily need for vitamin B12, 412% more than swordfish.
  • Swordfish contains 14 times more saturated fat than crab meat. Swordfish contains 1.911g of saturated fat, while crab meat contains 0.133g.

Fish, swordfish, cooked, dry heat and Crustaceans, crab, alaska king, cooked, moist heat types were used in this article.

Infographic

Swordfish vs Crab meat infographic
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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 25% 1.8% 44% 17% 15% 21% 130% 13% 1.7% 374%
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 45% 18% 23% 29% 394% 208% 120% 140% 5.2% 218%
Contains more PotassiumPotassium +90.5%
Contains less SodiumSodium -91%
Contains more SeleniumSelenium +71.3%
Contains more MagnesiumMagnesium +80%
Contains more CalciumCalcium +883.3%
Contains more IronIron +68.9%
Contains more CopperCopper +2469.6%
Contains more ZincZinc +876.9%
Contains more ManganeseManganese +207.7%
~equal in Phosphorus ~280mg

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% 14% 48% 249% 22% 15% 174% 25% 142% 203% 0.25% 1.5% 42%
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 25% 3% 0% 0% 13% 13% 25% 24% 42% 1438% 0% 38% 0%
Contains more Vitamin AVitamin A +377.8%
Contains more Vitamin EVitamin E +∞%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin B1Vitamin B1 +67.9%
Contains more Vitamin B2Vitamin B2 +14.5%
Contains more Vitamin B3Vitamin B3 +590.6%
Contains more Vitamin B6Vitamin B6 +241.7%
Contains more Vitamin KVitamin K +∞%
Contains more CholineCholine +∞%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin B12Vitamin B12 +609.9%
Contains more FolateFolate +2450%
~equal in Vitamin B5 ~0.4mg

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
23% 8% 68%
Protein: 23.45 g
Fats: 7.93 g
Carbs: 0 g
Water: 68.26 g
Other: 0.36 g
19% 78%
Protein: 19.35 g
Fats: 1.54 g
Carbs: 0 g
Water: 77.55 g
Other: 1.56 g
Contains more ProteinProtein +21.2%
Contains more FatsFats +414.9%
Contains more WaterWater +13.6%
Contains more OtherOther +333.3%
~equal in Carbs ~0g

Fat Type Comparison

Fat type breakdown side-by-side comparison
28% 52% 20%
Saturated fat: Sat. Fat 1.911 g
Monounsaturated fat: Mono. Fat 3.544 g
Polyunsaturated fat: Poly. Fat 1.368 g
16% 22% 63%
Saturated fat: Sat. Fat 0.133 g
Monounsaturated fat: Mono. Fat 0.185 g
Polyunsaturated fat: Poly. Fat 0.536 g
Contains more Mono. FatMonounsaturated fat +1815.7%
Contains more Poly. FatPolyunsaturated fat +155.2%
Contains less Sat. FatSaturated fat -93%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Swordfish Crab meat
Lower in Sodium ok
Lower in price ok
Rich in vitamins ok
Lower in Cholesterol ok
Lower in Sugar ok
Lower in Saturated fat ok
Rich in minerals ok
Lower in Glycemic Index Equal

All nutrients comparison - raw data values

Nutrient Swordfish Crab meat DV% diff.
Vitamin B12 1.62µg 11.5µg 412%
Copper 0.046mg 1.182mg 126%
Vitamin D 16.6µg 83%
Vitamin D 666IU 83%
Zinc 0.78mg 7.62mg 62%
Selenium 68.5µg 40µg 52%
Vitamin B3 9.254mg 1.34mg 49%
Sodium 97mg 1072mg 42%
Vitamin B6 0.615mg 0.18mg 33%
Vitamin E 2.41mg 16%
Choline 77.5mg 14%
Folate 2µg 51µg 12%
Fats 7.93g 1.54g 10%
Monounsaturated fat 3.544g 0.185g 8%
Protein 23.45g 19.35g 8%
Saturated fat 1.911g 0.133g 8%
Cholesterol 78mg 53mg 8%
Vitamin C 0mg 7.6mg 8%
Potassium 499mg 262mg 7%
Magnesium 35mg 63mg 7%
Polyunsaturated fat 1.368g 0.536g 6%
Calcium 6mg 59mg 5%
Calories 172kcal 97kcal 4%
Iron 0.45mg 0.76mg 4%
Vitamin A 43µg 9µg 4%
Vitamin B1 0.089mg 0.053mg 3%
Phosphorus 304mg 280mg 3%
Vitamin B2 0.063mg 0.055mg 1%
Manganese 0.013mg 0.04mg 1%
Vitamin B5 0.417mg 0.4mg 0%
Vitamin K 0.1µg 0%
Trans fat 0.056g N/A
Tryptophan 0.265mg 0.269mg 0%
Threonine 1.035mg 0.783mg 0%
Isoleucine 1.088mg 0.938mg 0%
Leucine 1.919mg 1.536mg 0%
Lysine 2.168mg 1.684mg 0%
Methionine 0.699mg 0.545mg 0%
Phenylalanine 0.922mg 0.817mg 0%
Valine 1.216mg 0.91mg 0%
Histidine 0.695mg 0.393mg 0%
Omega-3 - EPA 0.127g 0.295g N/A
Omega-3 - DHA 0.772g 0.118g N/A
Omega-3 - DPA 0.168g 0.031g N/A
Omega-6 - Eicosadienoic acid 0.022g N/A

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Swordfish Crab meat
Low Calories diet ok
Low Fats diet ok
Low Carbs diet Equal
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
72%
Swordfish
125%
Crab meat
Minerals Daily Need Coverage Score
64%
Swordfish
120%
Crab meat

Comparison summary

Which food contains less Sodium?
Swordfish
Swordfish contains less Sodium (difference - 975mg)
Which food is cheaper?
Swordfish
Swordfish is cheaper (difference - $12)
Which food is richer in vitamins?
Swordfish
Swordfish is relatively richer in vitamins
Which food is lower in Cholesterol?
Crab meat
Crab meat is lower in Cholesterol (difference - 25mg)
Which food is lower in Sugar?
Crab meat
Crab meat is lower in Sugar (difference - 0g)
Which food is lower in Saturated fat?
Crab meat
Crab meat is lower in Saturated fat (difference - 1.778g)
Which food is richer in minerals?
Crab meat
Crab meat is relatively richer in minerals
Which food is lower in glycemic index?
?
The foods have equal glycemic indexes (0)

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. Swordfish - https://fdc.nal.usda.gov/fdc-app.html#/food-details/173704/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.