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  6. Swordfish vs. Crab stick

Swordfish vs. Crab stick — In-Depth Nutrition Comparison

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How are Swordfish and Crab stick different?

  • Swordfish has more Vitamin D, Selenium, Vitamin B3, Vitamin B12, Vitamin B6, Vitamin E , Potassium, and Choline than Crab stick.
  • 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
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" charts below show how much of the daily needs can be covered by 300 grams of the food.
Swordfish
Swordfish
8
:
2
Crab stick
Crab stick
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 Manganese +18.2%
Contains more Selenium +207.2%
Contains more Calcium +116.7%
Contains more Magnesium +22.9%
Equal in Phosphorus - 282
Swordfish
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 2% 17% 25% 131% 45% 13% 22% 16% 2% 374%
Crab stick
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 4% 15% 31% 121% 8% 69% 10% 11% 2% 122%
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 Manganese +18.2%
Contains more Selenium +207.2%
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" charts below show how much of the daily needs can be covered by 300 grams of the food.
Swordfish
Swordfish
9
:
2
Crab stick
Crab stick
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%
Swordfish
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%
Crab stick
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%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Swordfish
Swordfish
2
:
3
Crab stick
Crab stick
Contains more Protein +207.7%
Contains more Fats +1623.9%
Contains more Carbs +∞%
Contains more Other +527.8%
Equal in Water - 74.66
Swordfish
23% 8% 68%
Protein: 23.45 g
Fats: 7.93 g
Carbs: 0 g
Water: 68.26 g
Other: 0.36 g
Crab stick
8% 15% 75% 2%
Protein: 7.62 g
Fats: 0.46 g
Carbs: 15 g
Water: 74.66 g
Other: 2.26 g
Contains more Protein +207.7%
Contains more Fats +1623.9%
Contains more Carbs +∞%
Contains more Other +527.8%
Equal in Water - 74.66

Fat Type Comparison

Fat type breakdown side-by-side comparison
Swordfish
Swordfish
2
:
1
Crab stick
Crab stick
Contains more Monounsaturated Fat +1188.7%
Contains more Polyunsaturated fat +856.6%
Contains less Saturated Fat -88.7%
Swordfish
28% 52% 20%
Saturated Fat: 1.911 g
Monounsaturated Fat: 3.544 g
Polyunsaturated fat: 1.368 g
Crab stick
34% 43% 23%
Saturated Fat: 0.216 g
Monounsaturated Fat: 0.275 g
Polyunsaturated fat: 0.143 g
Contains more Monounsaturated Fat +1188.7%
Contains more Polyunsaturated fat +856.6%
Contains less Saturated Fat -88.7%

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 stick
Lower in Sugar ok
Lower in Sodium ok
Lower in Glycemic Index ok
Lower in price ok
Rich in minerals ok
Rich in vitamins ok
Lower in Cholesterol ok
Lower in Saturated Fat ok

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 3.5g Crab stick
Fructose 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
Manganese 0.013mg 0.011mg Swordfish
Selenium 68.5µg 22.3µg Swordfish
Vitamin A 129IU 0IU Swordfish
Vitamin A RAE 43µg 0µg Swordfish
Vitamin E 2.41mg 0.17mg Swordfish
Vitamin D 666IU 0IU Swordfish
Vitamin D 16.6µg 0µg Swordfish
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
Omega-3 - DHA 0.772g 0.028g Swordfish
Omega-3 - EPA 0.127g 0g Swordfish
Omega-3 - DPA 0.168g 0.001g Swordfish
Monounsaturated Fat 3.544g 0.275g Swordfish
Polyunsaturated fat 1.368g 0.143g Swordfish
Omega-6 - Eicosadienoic acid 0.022g 0g Swordfish
Omega-6 - Linoleic acid 0.089g Crab stick
Omega-3 - ALA 0.008g Crab stick

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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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
95%
Swordfish
12%
Crab stick
Minerals Daily Need Coverage Score
64%
Swordfish
39%
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 minerals?
Swordfish
Swordfish is relatively richer in minerals
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)

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 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.