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Swordfish vs. Crab — In-Depth Nutrition Comparison

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Important differences between Swordfish and Crab

  • Swordfish has more Vitamin D, Selenium, Vitamin B3, and Vitamin B6, however, Crab is richer in 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" charts below show how much of the daily needs can be covered by 300 grams of the food.
:
6
Crab
Contains more Phosphorus +29.9%
Contains more Potassium +92.7%
Contains less Sodium -82.8%
Contains more Selenium +59.7%
Contains more Calcium +1416.7%
Contains more Iron +11.1%
Contains more Zinc +388.5%
Contains more Copper +1669.6%
Contains more Manganese +469.2%
Equal in Magnesium - 36
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 2% 17% 25% 131% 45% 13% 22% 16% 2% 374%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 28% 19% 26% 101% 23% 74% 104% 272% 10% 234%
Contains more Phosphorus +29.9%
Contains more Potassium +92.7%
Contains less Sodium -82.8%
Contains more Selenium +59.7%
Contains more Calcium +1416.7%
Contains more Iron +11.1%
Contains more Zinc +388.5%
Contains more Copper +1669.6%
Contains more Manganese +469.2%
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" charts 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%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
:
2
Crab
Contains more Protein +31.2%
Contains more Fats +971.6%
Contains more Water +16.7%
Contains more Other +369.4%
23% 8% 68%
Protein: 23.45 g
Fats: 7.93 g
Carbs: 0 g
Water: 68.26 g
Other: 0.36 g
18% 80% 2%
Protein: 17.88 g
Fats: 0.74 g
Carbs: 0 g
Water: 79.69 g
Other: 1.69 g
Contains more Protein +31.2%
Contains more Fats +971.6%
Contains more Water +16.7%
Contains more Other +369.4%

Fat Type Comparison

Fat type breakdown side-by-side comparison
:
1
Crab
Contains more Monounsaturated Fat +2647.3%
Contains more Polyunsaturated fat +430.2%
Contains less Saturated Fat -89.5%
28% 52% 20%
Saturated Fat: 1.911 g
Monounsaturated Fat: 3.544 g
Polyunsaturated fat: 1.368 g
34% 22% 44%
Saturated Fat: 0.201 g
Monounsaturated Fat: 0.129 g
Polyunsaturated fat: 0.258 g
Contains more Monounsaturated Fat +2647.3%
Contains more Polyunsaturated fat +430.2%
Contains less Saturated Fat -89.5%

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
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
Protein 23.45g 17.88g Swordfish
Fats 7.93g 0.74g Swordfish
Calories 172kcal 83kcal Swordfish
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
Manganese 0.013mg 0.074mg Crab
Selenium 68.5µg 42.9µg Swordfish
Vitamin A 129IU 2IU Swordfish
Vitamin A RAE 43µg 1µg 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
Omega-3 - DHA 0.772g 0.067g Swordfish
Omega-3 - EPA 0.127g 0.101g Swordfish
Omega-3 - DPA 0.168g 0.009g Swordfish
Monounsaturated Fat 3.544g 0.129g Swordfish
Polyunsaturated fat 1.368g 0.258g Swordfish
Omega-6 - Eicosadienoic acid 0.022g 0.005g 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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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
56%
Crab
Minerals Daily Need Coverage Score
64%
Swordfish
89%
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.