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  6. Tuna vs. Crab stick

Tuna vs. Crab stick — In-Depth Nutrition Comparison

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How are Tuna and Crab stick different?

  • Tuna has more Selenium, Vitamin B3, Vitamin B12, Vitamin B6, Vitamin D, Potassium, Choline, and Vitamin B1 than Crab stick.
  • Daily need coverage for Selenium from Tuna is 156% higher.
  • Crab stick has less Cholesterol.

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

Infographic

Tuna 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.
Tuna
Tuna
8
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 30% 1.2% 47% 35% 14% 12% 143% 7% 1.7% 590%
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 31% 3.9% 7.9% 15% 11% 9% 121% 69% 1.4% 122%
Contains more PotassiumPotassium +485.6%
Contains more IronIron +135.9%
Contains more CopperCopper +34.4%
Contains more ZincZinc +36.4%
Contains more PhosphorusPhosphorus +18.1%
Contains less SodiumSodium -89.8%
Contains more ManganeseManganese +18.2%
Contains more SeleniumSelenium +385.2%
Contains more CalciumCalcium +225%
~equal in Magnesium ~43mg

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.
Tuna
Tuna
11
Vitamin C Vit. C Vitamin A Vit. A Vitamin E Vit. E Vitamin D Vit. D Vitamin B1 Vit. B1 Vitamin B2 Vit. B2 Vitamin B3 Vit. B3 Vitamin B5 Vit. B5 Vitamin B6 Vit. B6 Vitamin B12 Vit. B12 Vitamin K Vit. K Folate Folate Choline Choline 0% 3.9% 5.8% 60% 34% 32% 414% 20% 240% 294% 0.25% 1.5% 42%
Vitamin C Vit. C Vitamin A Vit. A Vitamin E Vit. E Vitamin D Vit. D Vitamin B1 Vit. B1 Vitamin B2 Vit. B2 Vitamin B3 Vit. B3 Vitamin B5 Vit. B5 Vitamin B6 Vit. B6 Vitamin B12 Vit. B12 Vitamin K Vit. K Folate Folate Choline Choline 0% 0% 3.4% 0% 7.5% 18% 12% 0% 30% 71% 1% 0% 7.1%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin EVitamin E +70.6%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin B1Vitamin B1 +346.7%
Contains more Vitamin B2Vitamin B2 +71.3%
Contains more Vitamin B3Vitamin B3 +3459.7%
Contains more Vitamin B5Vitamin B5 +∞%
Contains more Vitamin B6Vitamin B6 +698.5%
Contains more Vitamin B12Vitamin B12 +312.3%
Contains more FolateFolate +∞%
Contains more CholineCholine +496.9%
Contains more Vitamin KVitamin K +300%
~equal in Vitamin C ~0mg

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Tuna
Tuna
2
29% 69%
Protein: 29.15 g
Fats: 0.59 g
Carbs: 0 g
Water: 68.98 g
Other: 1.28 g
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 ProteinProtein +282.5%
Contains more FatsFats +28.3%
Contains more CarbsCarbs +∞%
Contains more OtherOther +76.6%
~equal in Water ~74.66g

Fat Type Comparison

Fat type breakdown side-by-side comparison
Tuna
Tuna
2
40% 27% 34%
Saturated Fat: Sat. Fat 0.205 g
Monounsaturated Fat: Mono. Fat 0.138 g
Polyunsaturated fat: Poly. Fat 0.175 g
34% 43% 23%
Saturated Fat: Sat. Fat 0.216 g
Monounsaturated Fat: Mono. Fat 0.275 g
Polyunsaturated fat: Poly. Fat 0.143 g
Contains more Poly. FatPolyunsaturated fat +22.4%
Contains more Mono. FatMonounsaturated Fat +99.3%
~equal in Saturated Fat ~0.216g

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Tuna Crab stick
Lower in Sugar ok
Lower in Sodium ok
Lower in Saturated Fat ok
Lower in Glycemic Index ok
Lower in price ok
Rich in minerals ok
Rich in vitamins ok
Lower in Cholesterol ok

All nutrients comparison - raw data values

Nutrient Tuna Crab stick Opinion
Calories 130kcal 95kcal Tuna
Protein 29.15g 7.62g Tuna
Fats 0.59g 0.46g Tuna
Net carbs 0g 14.5g Crab stick
Carbs 0g 15g Crab stick
Cholesterol 47mg 20mg Crab stick
Vitamin D 82IU 0IU Tuna
Magnesium 42mg 43mg Crab stick
Calcium 4mg 13mg Crab stick
Potassium 527mg 90mg Tuna
Iron 0.92mg 0.39mg Tuna
Sugar 0g 6.25g Tuna
Fiber 0g 0.5g Crab stick
Copper 0.043mg 0.032mg Tuna
Zinc 0.45mg 0.33mg Tuna
Starch 3.5g Crab stick
Phosphorus 333mg 282mg Tuna
Sodium 54mg 529mg Tuna
Vitamin A 65IU 0IU Tuna
Vitamin A 22µg 0µg Tuna
Vitamin E 0.29mg 0.17mg Tuna
Vitamin D 2µg 0µg Tuna
Manganese 0.013mg 0.011mg Tuna
Selenium 108.2µg 22.3µg Tuna
Vitamin B1 0.134mg 0.03mg Tuna
Vitamin B2 0.137mg 0.08mg Tuna
Vitamin B3 22.07mg 0.62mg Tuna
Vitamin B5 0.334mg 0mg Tuna
Vitamin B6 1.038mg 0.13mg Tuna
Vitamin B12 2.35µg 0.57µg Tuna
Vitamin K 0.1µg 0.4µg Crab stick
Folate 2µg 0µg Tuna
Trans Fat 0.02g 0.008g Crab stick
Choline 77.6mg 13mg Tuna
Saturated Fat 0.205g 0.216g Tuna
Monounsaturated Fat 0.138g 0.275g Crab stick
Polyunsaturated fat 0.175g 0.143g Tuna
Tryptophan 0.313mg 0.075mg Tuna
Threonine 1.224mg 0.285mg Tuna
Isoleucine 1.287mg 0.23mg Tuna
Leucine 2.27mg 0.607mg Tuna
Lysine 2.565mg 0.707mg Tuna
Methionine 0.827mg 0.261mg Tuna
Phenylalanine 1.091mg 0.26mg Tuna
Valine 1.438mg 0.286mg Tuna
Histidine 0.822mg 0.156mg Tuna
Fructose 0.62g Crab stick
Omega-3 - EPA 0.015g 0g Tuna
Omega-3 - DHA 0.105g 0.028g Tuna
Omega-3 - ALA 0.008g Crab stick
Omega-3 - DPA 0.005g 0.001g Tuna
Omega-6 - Eicosadienoic acid 0.002g 0g Tuna
Omega-6 - Linoleic acid 0.089g Crab stick

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Tuna Crab stick
Low Calories diet ok
Low Fats diet ok
Low Carbs 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
88%
Tuna
12%
Crab stick
Minerals Daily Need Coverage Score
88%
Tuna
39%
Crab stick

Comparison summary

Which food is lower in Sugar?
Tuna
Tuna is lower in Sugar (difference - 6.25g)
Which food contains less Sodium?
Tuna
Tuna contains less Sodium (difference - 475mg)
Which food is lower in Saturated Fat?
Tuna
Tuna is lower in Saturated Fat (difference - 0.011g)
Which food is lower in glycemic index?
Tuna
Tuna is lower in glycemic index (difference - 50)
Which food is cheaper?
Tuna
Tuna is cheaper (difference - $12)
Which food is richer in minerals?
Tuna
Tuna is relatively richer in minerals
Which food is richer in vitamins?
Tuna
Tuna is relatively richer in vitamins
Which food is lower in Cholesterol?
Crab stick
Crab stick is lower in Cholesterol (difference - 27mg)

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. Tuna - https://fdc.nal.usda.gov/fdc-app.html#/food-details/172006/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.