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Swordfish vs Crab stick - In-Depth Nutrition Comparison

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How are Swordfish and Crab stick different?

  • Swordfish is higher in Selenium, Vitamin B3, Vitamin B12, Vitamin B6, Vitamin E , Potassium, and Choline, however Crab stick is richer in Vitamin D.
  • Daily need coverage for Vitamin D from Swordfish is 111% higher.
  • Swordfish contains 15 times more Vitamin B3 than Crab stick. While Swordfish contains 9.254mg of Vitamin B3, Crab stick contains only 0.62mg.
  • Crab stick has less Cholesterol.

Fish, swordfish, cooked, dry heat and Crustaceans, crab, alaska king, imitation, made from surimi are the varieties used in this article.

Infographic

Swordfish vs Crab stick 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
Contains more Iron +15.4%
Contains more Potassium +454.4%
Contains less Sodium -81.7%
Contains more Zinc +136.4%
Contains more Copper +43.8%
Contains more Calcium +116.7%
Contains more Magnesium +22.9%
Equal in Phosphorus - 282
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 2% 17% 25% 131% 45% 13% 22% 16%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 4% 15% 31% 121% 8% 69% 10% 11%
Contains more Iron +15.4%
Contains more Potassium +454.4%
Contains less Sodium -81.7%
Contains more Zinc +136.4%
Contains more Copper +43.8%
Contains more Calcium +116.7%
Contains more Magnesium +22.9%
Equal in Phosphorus - 282

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 +∞%
Contains more Vitamin E +1317.6%
Contains more Vitamin D +∞%
Contains more Vitamin B1 +196.7%
Contains more Vitamin B3 +1392.6%
Contains more Vitamin B5 +∞%
Contains more Vitamin B6 +373.1%
Contains more Folate +∞%
Contains more Vitamin B12 +184.2%
Contains more Vitamin B2 +27%
Contains more Vitamin K +300%
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 0% 4% 0% 0% 8% 19% 12% 0% 30% 0% 72% 1%
Contains more Vitamin A +∞%
Contains more Vitamin E +1317.6%
Contains more Vitamin D +∞%
Contains more Vitamin B1 +196.7%
Contains more Vitamin B3 +1392.6%
Contains more Vitamin B5 +∞%
Contains more Vitamin B6 +373.1%
Contains more Folate +∞%
Contains more Vitamin B12 +184.2%
Contains more Vitamin B2 +27%
Contains more Vitamin K +300%

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 stick
Lower in Sugar ok
Lower in Sodium ok
Lower in glycemic index ok
Lower in price ok
Rich in vitamins ok
Lower in Cholesterol ok
Lower in Saturated Fat ok
Rich in minerals Equal

All nutrients comparison - raw data values

Nutrient Swordfish Crab stick Opinion
Net carbs 0g 14.5g Crab stick
Protein 23.45g 7.62g Swordfish
Fats 7.93g 0.46g Swordfish
Carbs 0g 15g Crab stick
Calories 172kcal 95kcal Swordfish
Starch g 3.5g Crab stick
Fructose g 0.62g Crab stick
Sugar 0g 6.25g Swordfish
Fiber 0g 0.5g Crab stick
Calcium 6mg 13mg Crab stick
Iron 0.45mg 0.39mg Swordfish
Magnesium 35mg 43mg Crab stick
Phosphorus 304mg 282mg Swordfish
Potassium 499mg 90mg Swordfish
Sodium 97mg 529mg Swordfish
Zinc 0.78mg 0.33mg Swordfish
Copper 0.046mg 0.032mg Swordfish
Vitamin A 129IU 0IU Swordfish
Vitamin E 2.41mg 0.17mg Swordfish
Vitamin D 666IU 0IU Swordfish
Vitamin D 16.6µg 0µg Swordfish
Vitamin C 0mg 0mg
Vitamin B1 0.089mg 0.03mg Swordfish
Vitamin B2 0.063mg 0.08mg Crab stick
Vitamin B3 9.254mg 0.62mg Swordfish
Vitamin B5 0.417mg 0mg Swordfish
Vitamin B6 0.615mg 0.13mg Swordfish
Folate 2µg 0µg Swordfish
Vitamin B12 1.62µg 0.57µg Swordfish
Vitamin K 0.1µg 0.4µg Crab stick
Tryptophan 0.265mg 0.075mg Swordfish
Threonine 1.035mg 0.285mg Swordfish
Isoleucine 1.088mg 0.23mg Swordfish
Leucine 1.919mg 0.607mg Swordfish
Lysine 2.168mg 0.707mg Swordfish
Methionine 0.699mg 0.261mg Swordfish
Phenylalanine 0.922mg 0.26mg Swordfish
Valine 1.216mg 0.286mg Swordfish
Histidine 0.695mg 0.156mg Swordfish
Cholesterol 78mg 20mg Crab stick
Trans Fat 0.056g 0.008g Crab stick
Saturated Fat 1.911g 0.216g Crab stick
Monounsaturated Fat 3.544g 0.275g Swordfish
Polyunsaturated fat 1.368g 0.143g Swordfish

Which food is preferable for your diet?

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

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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
12
Crab stick
Mineral Summary Score
33
Swordfish
33
Crab stick

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
46%
Crab stick
Carbohydrates
0%
Swordfish
15%
Crab stick
Fats
37%
Swordfish
2%
Crab stick

Comparison summary

Which food is lower in Sugar?
Swordfish
Swordfish is lower in Sugar (difference - 6.25g)
Which food contains less Sodium?
Swordfish
Swordfish contains less Sodium (difference - 432mg)
Which food is lower in glycemic index?
Swordfish
Swordfish is lower in glycemic index (difference - 50)
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 stick
Crab stick is lower in Cholesterol (difference - 58mg)
Which food is lower in Saturated Fat?
Crab stick
Crab stick is lower in Saturated Fat (difference - 1.695g)
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.

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 stick - https://fdc.nal.usda.gov/fdc-app.html#/food-details/174203/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.