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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
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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
Swordfish
Swordfish
3
:
5
Crab meat
Crab meat
Contains more Potassium +90.5%
Contains less Sodium -91%
Contains more Iron +68.9%
Contains more Calcium +883.3%
Contains more Magnesium +80%
Contains more Copper +2469.6%
Contains more Zinc +876.9%
Equal in Phosphorus - 280
Swordfish
Iron Calcium Potassium Magnesium Copper Zinc Phosphorus Sodium 17% 2% 45% 25% 16% 22% 131% 13%
Crab meat
Iron Calcium Potassium Magnesium Copper Zinc Phosphorus Sodium 29% 18% 24% 45% 394% 208% 120% 140%
Contains more Potassium +90.5%
Contains less Sodium -91%
Contains more Iron +68.9%
Contains more Calcium +883.3%
Contains more Magnesium +80%
Contains more Copper +2469.6%
Contains more Zinc +876.9%
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
Swordfish
Swordfish
9
:
3
Crab meat
Crab meat
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 Vitamin B12 +609.9%
Contains more Folate +2450%
Equal in Vitamin B5 - 0.4
Swordfish
Vitamin C Vitamin A Vitamin E Vitamin D Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Vitamin B12 Vitamin K Folate 0% 8% 49% 498% 23% 15% 174% 26% 142% 203% 1% 2%
Crab meat
Vitamin C Vitamin A Vitamin E Vitamin D Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Vitamin B12 Vitamin K Folate 26% 2% 0% 0% 14% 13% 26% 24% 42% 1438% 0% 39%
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 Vitamin B12 +609.9%
Contains more Folate +2450%
Equal in Vitamin B5 - 0.4

Vitamin and Mineral Summary Scores

Summary score is calculated by summing up the daily values contained in 300 grams of the product. Obviously the more the food fulfils 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 the food
Protein
141%
Swordfish
116%
Crab meat
Carbohydrates
0%
Swordfish
0%
Crab meat
Fats
37%
Swordfish
7%
Crab meat

Comparison summary table

Pay attention at 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 Cholesterol ok
Lower in Sugars ok
Lower in Saturated Fat ok
Rich in minerals ok
Lower in glycemic index Equal

Which food is preferable in case of diets?

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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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 contains less Sugars?
Crab meat
Crab meat contains less Sugars (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)

All nutrients comparison - raw data values

In the column "Opinion" we made some assumptions which could be controversial. For instance we are assuming that less saturated fats is good for you. Please ignore this column if you have your own opinion.We marked the nutrients, comparison of which we considered as not meaningful, as "N/A"
Nutrient Swordfish Crab meat Opinion
Calories 172 97 Swordfish
Protein 23.45 19.35 Swordfish
Fats 7.93 1.54 Swordfish
Vitamin C 0 7.6 Crab meat
Carbs 0 0
Cholesterol 78 53 Crab meat
Vitamin D 666 Swordfish
Iron 0.45 0.76 Crab meat
Calcium 6 59 Crab meat
Potassium 499 262 Swordfish
Magnesium 35 63 Crab meat
Sugars 0 Crab meat
Fiber 0 0
Copper 0.046 1.182 Crab meat
Zinc 0.78 7.62 Crab meat
Starch
Phosphorus 304 280 Swordfish
Sodium 97 1072 Swordfish
Vitamin A 129 29 Swordfish
Vitamin E 2.41 Swordfish
Vitamin D 16.6 Swordfish
Vitamin B1 0.089 0.053 Swordfish
Vitamin B2 0.063 0.055 Swordfish
Vitamin B3 9.254 1.34 Swordfish
Vitamin B5 0.417 0.4 Swordfish
Vitamin B6 0.615 0.18 Swordfish
Vitamin B12 1.62 11.5 Crab meat
Vitamin K 0.1 Swordfish
Folate 2 51 Crab meat
Trans Fat 0.056 Crab meat
Saturated Fat 1.911 0.133 Crab meat
Monounsaturated Fat 3.544 0.185 Swordfish
Polyunsaturated fat 1.368 0.536 Swordfish
Tryptophan 0.265 0.269 Crab meat
Threonine 1.035 0.783 Swordfish
Isoleucine 1.088 0.938 Swordfish
Leucine 1.919 1.536 Swordfish
Lysine 2.168 1.684 Swordfish
Methionine 0.699 0.545 Swordfish
Phenylalanine 0.922 0.817 Swordfish
Valine 1.216 0.91 Swordfish
Histidine 0.695 0.393 Swordfish
Fructose

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 of 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.