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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 of 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
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" chart below show how much of the daily needs can be covered by 300 grams of the food
Contains more Potassium +90.5%
Contains less Sodium -91%
Contains more Calcium +883.3%
Contains more Iron +68.9%
Contains more Magnesium +80%
Contains more Zinc +876.9%
Contains more Copper +2469.6%
Equal in Phosphorus - 280
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 2% 17% 25% 131% 45% 13% 22% 16%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 18% 29% 45% 120% 24% 140% 208% 394%
Contains more Potassium +90.5%
Contains less Sodium -91%
Contains more Calcium +883.3%
Contains more Iron +68.9%
Contains more Magnesium +80%
Contains more Zinc +876.9%
Contains more Copper +2469.6%
Equal in Phosphorus - 280

Vitamin Comparison

Vitamin comparison score is based on the number of vitamins by which one or the other food is richer. The "coverage" chart below show how much of the daily needs can be covered by 300 grams of the food
:
Contains more Vitamin A +344.8%
Contains more Vitamin B1 +67.9%
Contains more Vitamin B2 +14.5%
Contains more Vitamin B3 +590.6%
Contains more Vitamin B6 +241.7%
Contains more Vitamin C +∞%
Contains more Folate +2450%
Contains more Vitamin B12 +609.9%
Equal in Vitamin B5 - 0.4
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 8% 49% 498% 0% 23% 15% 174% 26% 142% 2% 203% 1%
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 +344.8%
Contains more Vitamin B1 +67.9%
Contains more Vitamin B2 +14.5%
Contains more Vitamin B3 +590.6%
Contains more Vitamin B6 +241.7%
Contains more Vitamin C +∞%
Contains more Folate +2450%
Contains more Vitamin B12 +609.9%
Equal in Vitamin B5 - 0.4

Comparison summary table

Pay attention to the most right column. It shows the amounts side by side, making it easier to realize the amount of difference.
Swordfish Crab meat
Lower in Sodium ok
Lower in price ok
Rich in vitamins ok
Lower in Sugar ok
Lower in Cholesterol 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 Opinion
Net carbs 0g 0g
Protein 23.45g 19.35g Swordfish
Fats 7.93g 1.54g Swordfish
Carbs 0g 0g
Calories 172kcal 97kcal Swordfish
Starch g g
Fructose g g
Sugar 0g g Crab meat
Fiber 0g 0g
Calcium 6mg 59mg Crab meat
Iron 0.45mg 0.76mg Crab meat
Magnesium 35mg 63mg Crab meat
Phosphorus 304mg 280mg Swordfish
Potassium 499mg 262mg Swordfish
Sodium 97mg 1072mg Swordfish
Zinc 0.78mg 7.62mg Crab meat
Copper 0.046mg 1.182mg Crab meat
Vitamin A 129IU 29IU Swordfish
Vitamin E 2.41mg mg Swordfish
Vitamin D 666IU IU Swordfish
Vitamin D 16.6µg µg Swordfish
Vitamin C 0mg 7.6mg Crab meat
Vitamin B1 0.089mg 0.053mg Swordfish
Vitamin B2 0.063mg 0.055mg Swordfish
Vitamin B3 9.254mg 1.34mg Swordfish
Vitamin B5 0.417mg 0.4mg Swordfish
Vitamin B6 0.615mg 0.18mg Swordfish
Folate 2µg 51µg Crab meat
Vitamin B12 1.62µg 11.5µg Crab meat
Vitamin K 0.1µg µg Swordfish
Tryptophan 0.265mg 0.269mg Crab meat
Threonine 1.035mg 0.783mg Swordfish
Isoleucine 1.088mg 0.938mg Swordfish
Leucine 1.919mg 1.536mg Swordfish
Lysine 2.168mg 1.684mg Swordfish
Methionine 0.699mg 0.545mg Swordfish
Phenylalanine 0.922mg 0.817mg Swordfish
Valine 1.216mg 0.91mg Swordfish
Histidine 0.695mg 0.393mg Swordfish
Cholesterol 78mg 53mg Crab meat
Trans Fat 0.056g g Crab meat
Saturated Fat 1.911g 0.133g Crab meat
Monounsaturated Fat 3.544g 0.185g Swordfish
Polyunsaturated fat 1.368g 0.536g Swordfish

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Swordfish Crab meat
Low Fats diet ok
Low Carbs diet Equal
Low Calories diet ok
Low glycemic index diet Equal

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Vitamin and Mineral Summary Scores

The summary score is calculated by summing up the daily values contained in 300 grams of the product. Obviously the more the food fulfills human daily needs, the more the summary score is.
Vitamin Summary Score
95
Swordfish
135
Crab meat
Mineral Summary Score
33
Swordfish
122
Crab meat

Macronutrients Comparison

Macronutrient comparison charts compare the amount of protein, total fats, and total carbohydrates in 300 grams of the food. The displayed values show how much of the daily needs can be covered by 300 grams of food.
Protein
141%
Swordfish
116%
Crab meat
Carbohydrates
0%
Swordfish
0%
Crab meat
Fats
37%
Swordfish
7%
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 Sugar?
Crab meat
Crab meat is lower in Sugar (difference - 0g)
Which food is lower in Cholesterol?
Crab meat
Crab meat is lower in Cholesterol (difference - 25mg)
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

The source of all the nutrient values on the page (excluding the main article the sources for which are presented separately if present) is the USDA's FoodCentral. The exact links to the foods 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.