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.
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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" chart below show how much of the daily needs can be covered by 300 grams of the food
Contains
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Potassium
+90.5%
Contains
less
Sodium
-91%
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Calcium
+883.3%
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Iron
+68.9%
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Magnesium
+80%
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Zinc
+876.9%
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Copper
+2469.6%
Equal in Phosphorus - 280
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Potassium
+90.5%
Contains
less
Sodium
-91%
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Calcium
+883.3%
Contains
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Iron
+68.9%
Contains
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Magnesium
+80%
Contains
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Zinc
+876.9%
Contains
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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
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Vitamin A
+344.8%
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Vitamin B1
+67.9%
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Vitamin B2
+14.5%
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Vitamin B3
+590.6%
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Vitamin B6
+241.7%
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Vitamin C
+∞%
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Folate
+2450%
Contains
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Vitamin B12
+609.9%
Equal in Vitamin B5 - 0.4
Contains
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Vitamin A
+344.8%
Contains
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Vitamin B1
+67.9%
Contains
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Vitamin B2
+14.5%
Contains
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Vitamin B3
+590.6%
Contains
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Vitamin B6
+241.7%
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Vitamin C
+∞%
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Folate
+2450%
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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.
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| Lower in Sodium |
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| Lower in price |
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| Rich in vitamins |
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| Lower in Sugar |
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| Lower in Cholesterol |
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| Lower in Saturated Fat |
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| Rich in minerals |
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| Lower in glycemic index | Equal | ||
All nutrients comparison - raw data values
| Nutrient | |
|
Opinion |
| Net carbs | 0g | 0g | |
| Protein | 23.45g | 19.35g |
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| Fats | 7.93g | 1.54g |
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| Carbs | 0g | 0g | |
| Calories | 172kcal | 97kcal |
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| Starch | g | g | |
| Fructose | g | g | |
| Sugar | 0g | g |
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| Fiber | 0g | 0g | |
| Calcium | 6mg | 59mg |
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| Iron | 0.45mg | 0.76mg |
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| Magnesium | 35mg | 63mg |
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| Phosphorus | 304mg | 280mg |
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| Potassium | 499mg | 262mg |
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| Sodium | 97mg | 1072mg |
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| Zinc | 0.78mg | 7.62mg |
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| Copper | 0.046mg | 1.182mg |
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| Vitamin A | 129IU | 29IU |
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| Vitamin E | 2.41mg | mg |
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| Vitamin D | 666IU | IU |
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| Vitamin D | 16.6µg | µg |
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| Vitamin C | 0mg | 7.6mg |
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| Vitamin B1 | 0.089mg | 0.053mg |
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| Vitamin B2 | 0.063mg | 0.055mg |
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| Vitamin B3 | 9.254mg | 1.34mg |
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| Vitamin B5 | 0.417mg | 0.4mg |
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| Vitamin B6 | 0.615mg | 0.18mg |
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| Folate | 2µg | 51µg |
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| Vitamin B12 | 1.62µg | 11.5µg |
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| Vitamin K | 0.1µg | µg |
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| Tryptophan | 0.265mg | 0.269mg |
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| Threonine | 1.035mg | 0.783mg |
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| Isoleucine | 1.088mg | 0.938mg |
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| Leucine | 1.919mg | 1.536mg |
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| Lysine | 2.168mg | 1.684mg |
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| Methionine | 0.699mg | 0.545mg |
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| Phenylalanine | 0.922mg | 0.817mg |
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| Valine | 1.216mg | 0.91mg |
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| Histidine | 0.695mg | 0.393mg |
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| Cholesterol | 78mg | 53mg |
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| Trans Fat | 0.056g | g |
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| Saturated Fat | 1.911g | 0.133g |
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| Monounsaturated Fat | 3.544g | 0.185g |
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| Polyunsaturated fat | 1.368g | 0.536g |
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Which food is preferable for your diet?
is better in case of low diet
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| Low Fats diet |
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| Low Carbs diet | Equal | |
| Low Calories diet |
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| 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
135
Mineral Summary Score
33
122
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%
116%
Carbohydrates
0%
0%
Fats
37%
7%
Comparison summary
Which food contains less Sodium?
Swordfish contains less Sodium (difference - 975mg)
Which food is cheaper?
Swordfish is cheaper (difference - $12)
Which food is richer in vitamins?
Swordfish is relatively richer in vitamins
Which food is lower in Sugar?
Crab meat is lower in Sugar (difference - 0g)
Which food is lower in Cholesterol?
Crab meat is lower in Cholesterol (difference - 25mg)
Which food is lower in Saturated Fat?
Crab meat is lower in Saturated Fat (difference - 1.778g)
Which food is richer in minerals?
Crab meat is relatively richer in minerals
Which food is lower in glycemic index?
?
The foods have equal glycemic indexes (0)