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Whitefish vs. Crab meat — In-Depth Nutrition Comparison

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Significant differences between whitefish and crab meat

  • Whitefish has more vitamin B3, vitamin B6, vitamin B1, phosphorus, and vitamin B5; however, crab meat is richer in vitamin B12, copper, zinc, and selenium.
  • Crab meat covers your daily vitamin B12 needs 439% more than whitefish.
  • Crab meat has 3 times less vitamin B1 than whitefish. Whitefish has 0.171mg of vitamin B1, while crab meat has 0.053mg.
  • Whitefish contains less sodium.

Specific food types used in this comparison are Fish, whitefish, mixed species, cooked, dry heat and Crustaceans, crab, alaska king, cooked, moist heat.

Infographic

Whitefish vs Crab meat 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.
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 30% 9.9% 36% 18% 31% 35% 148% 8.5% 11% 88%
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 45% 18% 23% 29% 394% 208% 120% 140% 5.2% 218%
Contains more PotassiumPotassium +55%
Contains more PhosphorusPhosphorus +23.6%
Contains less SodiumSodium -93.9%
Contains more ManganeseManganese +115%
Contains more MagnesiumMagnesium +50%
Contains more CalciumCalcium +78.8%
Contains more IronIron +61.7%
Contains more CopperCopper +1184.8%
Contains more ZincZinc +500%
Contains more SeleniumSelenium +146.9%

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.
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% 13% 0% 0% 43% 36% 72% 52% 80% 120% 0% 13% 0%
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 25% 3% 0% 0% 13% 13% 25% 24% 42% 1438% 0% 38% 0%
Contains more Vitamin AVitamin A +333.3%
Contains more Vitamin B1Vitamin B1 +222.6%
Contains more Vitamin B2Vitamin B2 +180%
Contains more Vitamin B3Vitamin B3 +187%
Contains more Vitamin B5Vitamin B5 +116.3%
Contains more Vitamin B6Vitamin B6 +92.2%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin B12Vitamin B12 +1097.9%
Contains more FolateFolate +200%
~equal in Vitamin E ~mg
~equal in Vitamin D ~µg
~equal in Vitamin K ~µg
~equal in Choline ~mg

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
24% 8% 65% 3%
Protein: 24.47 g
Fats: 7.51 g
Carbs: 0 g
Water: 65.09 g
Other: 2.93 g
19% 78%
Protein: 19.35 g
Fats: 1.54 g
Carbs: 0 g
Water: 77.55 g
Other: 1.56 g
Contains more ProteinProtein +26.5%
Contains more FatsFats +387.7%
Contains more OtherOther +87.8%
Contains more WaterWater +19.1%
~equal in Carbs ~0g

Fat Type Comparison

Fat type breakdown side-by-side comparison
18% 40% 43%
Saturated fat: Sat. Fat 1.162 g
Monounsaturated fat: Mono. Fat 2.559 g
Polyunsaturated fat: Poly. Fat 2.755 g
16% 22% 63%
Saturated fat: Sat. Fat 0.133 g
Monounsaturated fat: Mono. Fat 0.185 g
Polyunsaturated fat: Poly. Fat 0.536 g
Contains more Mono. FatMonounsaturated fat +1283.2%
Contains more Poly. FatPolyunsaturated fat +414%
Contains less Sat. FatSaturated fat -88.6%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Whitefish Crab meat
Lower in Sodium ok
Lower in price ok
Lower in Cholesterol 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 Whitefish Crab meat DV% diff.
Vitamin B12 0.96µg 11.5µg 439%
Copper 0.092mg 1.182mg 121%
Zinc 1.27mg 7.62mg 58%
Sodium 65mg 1072mg 44%
Selenium 16.2µg 40µg 43%
Vitamin B3 3.846mg 1.34mg 16%
Polyunsaturated fat 2.755g 0.536g 15%
Vitamin B6 0.346mg 0.18mg 13%
Vitamin B1 0.171mg 0.053mg 10%
Protein 24.47g 19.35g 10%
Phosphorus 346mg 280mg 9%
Folate 17µg 51µg 9%
Fats 7.51g 1.54g 9%
Vitamin B5 0.865mg 0.4mg 9%
Cholesterol 77mg 53mg 8%
Vitamin C 0mg 7.6mg 8%
Vitamin B2 0.154mg 0.055mg 8%
Monounsaturated fat 2.559g 0.185g 6%
Saturated fat 1.162g 0.133g 5%
Magnesium 42mg 63mg 5%
Calories 172kcal 97kcal 4%
Iron 0.47mg 0.76mg 4%
Potassium 406mg 262mg 4%
Vitamin A 39µg 9µg 3%
Calcium 33mg 59mg 3%
Manganese 0.086mg 0.04mg 2%
Tryptophan 0.274mg 0.269mg 0%
Threonine 1.073mg 0.783mg 0%
Isoleucine 1.128mg 0.938mg 0%
Leucine 1.989mg 1.536mg 0%
Lysine 2.248mg 1.684mg 0%
Methionine 0.724mg 0.545mg 0%
Phenylalanine 0.955mg 0.817mg 0%
Valine 1.261mg 0.91mg 0%
Histidine 0.721mg 0.393mg 0%
Omega-3 - EPA 0.406g 0.295g N/A
Omega-3 - DHA 1.206g 0.118g N/A
Omega-3 - DPA 0.209g 0.031g N/A

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Whitefish Crab meat
Low Calories diet ok
Low Fats diet ok
Low Carbs diet Equal
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
33%
Whitefish
125%
Crab meat
Minerals Daily Need Coverage Score
41%
Whitefish
120%
Crab meat

Comparison summary

Which food contains less Sodium?
Whitefish
Whitefish contains less Sodium (difference - 1007mg)
Which food is cheaper?
Whitefish
Whitefish is cheaper (difference - $12)
Which food is lower in Cholesterol?
Crab meat
Crab meat is lower in Cholesterol (difference - 24mg)
Which food is lower in Saturated fat?
Crab meat
Crab meat is lower in Saturated fat (difference - 1.029g)
Which food is richer in minerals?
Crab meat
Crab meat is relatively richer in minerals
Which food contains less Sugar?
?
The foods are relatively equal in Sugar ( 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

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. Whitefish - https://fdc.nal.usda.gov/fdc-app.html#/food-details/174246/nutrients
  2. Crab meat - https://fdc.nal.usda.gov/fdc-app.html#/food-details/174202/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.