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Swordfish vs Crab - In-Depth Nutrition Comparison

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Important differences between Swordfish and Crab

  • Swordfish has more Selenium, Vitamin B3, and Vitamin B6, however Crab is richer in Vitamin D, Copper, Vitamin B12, Zinc, Folate, and Vitamin B5.
  • Swordfish's daily need coverage for Vitamin D is 111% more.
  • Swordfish contains 4 times more Vitamin B6 than Crab. Swordfish contains 0.615mg of Vitamin B6, while Crab contains 0.156mg.
  • Swordfish contains less Sodium.

The food varieties used in the comparison are Fish, swordfish, cooked, dry heat and Crustaceans, crab, blue, canned.

Infographic

Swordfish vs Crab 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
:
5
Crab
Contains more Phosphorus +29.9%
Contains more Potassium +92.7%
Contains less Sodium -82.8%
Contains more Calcium +1416.7%
Contains more Iron +11.1%
Contains more Zinc +388.5%
Contains more Copper +1669.6%
Equal in Magnesium - 36
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 2% 17% 25% 131% 45% 13% 22% 16%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 28% 19% 26% 101% 23% 74% 104% 272%
Contains more Phosphorus +29.9%
Contains more Potassium +92.7%
Contains less Sodium -82.8%
Contains more Calcium +1416.7%
Contains more Iron +11.1%
Contains more Zinc +388.5%
Contains more Copper +1669.6%
Equal in Magnesium - 36

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
:
6
Crab
Contains more Vitamin A +6350%
Contains more Vitamin E +31%
Contains more Vitamin D +∞%
Contains more Vitamin B1 +287%
Contains more Vitamin B3 +236.9%
Contains more Vitamin B6 +294.2%
Contains more Vitamin C +∞%
Contains more Vitamin B2 +47.6%
Contains more Vitamin B5 +139.1%
Contains more Folate +2450%
Contains more Vitamin B12 +105.6%
Contains more Vitamin K +200%
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 1% 37% 0% 11% 6% 22% 52% 60% 36% 39% 417% 1%
Contains more Vitamin A +6350%
Contains more Vitamin E +31%
Contains more Vitamin D +∞%
Contains more Vitamin B1 +287%
Contains more Vitamin B3 +236.9%
Contains more Vitamin B6 +294.2%
Contains more Vitamin C +∞%
Contains more Vitamin B2 +47.6%
Contains more Vitamin B5 +139.1%
Contains more Folate +2450%
Contains more Vitamin B12 +105.6%
Contains more Vitamin K +200%

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

All nutrients comparison - raw data values

Nutrient Swordfish Crab Opinion
Net carbs 0g 0g
Protein 23.45g 17.88g Swordfish
Fats 7.93g 0.74g Swordfish
Carbs 0g 0g
Calories 172kcal 83kcal Swordfish
Starch g 0g Crab
Fructose g 0g Crab
Sugar 0g 0g
Fiber 0g 0g
Calcium 6mg 91mg Crab
Iron 0.45mg 0.5mg Crab
Magnesium 35mg 36mg Crab
Phosphorus 304mg 234mg Swordfish
Potassium 499mg 259mg Swordfish
Sodium 97mg 563mg Swordfish
Zinc 0.78mg 3.81mg Crab
Copper 0.046mg 0.814mg Crab
Vitamin A 129IU 2IU Swordfish
Vitamin E 2.41mg 1.84mg Swordfish
Vitamin D 666IU 0IU Swordfish
Vitamin D 16.6µg 0µg Swordfish
Vitamin C 0mg 3.3mg Crab
Vitamin B1 0.089mg 0.023mg Swordfish
Vitamin B2 0.063mg 0.093mg Crab
Vitamin B3 9.254mg 2.747mg Swordfish
Vitamin B5 0.417mg 0.997mg Crab
Vitamin B6 0.615mg 0.156mg Swordfish
Folate 2µg 51µg Crab
Vitamin B12 1.62µg 3.33µg Crab
Vitamin K 0.1µg 0.3µg Crab
Tryptophan 0.265mg 0.226mg Swordfish
Threonine 1.035mg 0.727mg Swordfish
Isoleucine 1.088mg 0.776mg Swordfish
Leucine 1.919mg 1.307mg Swordfish
Lysine 2.168mg 1.386mg Swordfish
Methionine 0.699mg 0.452mg Swordfish
Phenylalanine 0.922mg 0.708mg Swordfish
Valine 1.216mg 0.806mg Swordfish
Histidine 0.695mg 0.393mg Swordfish
Cholesterol 78mg 97mg Swordfish
Trans Fat 0.056g 0.014g Crab
Saturated Fat 1.911g 0.201g Crab
Monounsaturated Fat 3.544g 0.129g Swordfish
Polyunsaturated fat 1.368g 0.258g Swordfish

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Swordfish Crab
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
56
Crab
Mineral Summary Score
33
Swordfish
80
Crab

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
107%
Crab
Carbohydrates
0%
Swordfish
0%
Crab
Fats
37%
Swordfish
3%
Crab

Comparison summary

Which food contains less Sodium?
Swordfish
Swordfish contains less Sodium (difference - 466mg)
Which food is lower in Cholesterol?
Swordfish
Swordfish is lower in Cholesterol (difference - 19mg)
Which food is cheaper?
Swordfish
Swordfish is cheaper (difference - $12)
Which food is lower in Saturated Fat?
Crab
Crab is lower in Saturated Fat (difference - 1.71g)
Which food is richer in minerals?
Crab
Crab is relatively richer in minerals
Which food contains less Sugar?
?
The foods are relatively equal in Sugar (0 g)
Which food is lower in glycemic index?
?
The foods have equal glycemic indexes (0)
Which food is richer in vitamins?
?
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 - https://fdc.nal.usda.gov/fdc-app.html#/food-details/171966/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.