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  6. Crab meat vs. Sablefish

Crab meat vs. Sablefish — In-Depth Nutrition Comparison

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A recap on the differences between crab meat and sablefish

  • Crab meat is higher in vitamin B12, copper, and zinc, yet sablefish is higher in vitamin B3, vitamin B6, selenium, iron, and vitamin B5.
  • Crab meat covers your daily vitamin B12 needs 419% more than sablefish.
  • Crab meat contains 42 times more copper than sablefish. While crab meat contains 1.182mg of copper, sablefish contains only 0.028mg.
  • The amount of sodium in sablefish is lower.

Food varieties used in this article are Crustaceans, crab, alaska king, cooked, moist heat and Fish, sablefish, cooked, dry heat.

Infographic

Crab meat vs Sablefish 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 45% 18% 23% 29% 394% 208% 120% 140% 5.2% 218%
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 51% 14% 41% 62% 9.3% 11% 92% 9.4% 2.5% 255%
Contains more CalciumCalcium +31.1%
Contains more CopperCopper +4121.4%
Contains more ZincZinc +1758.5%
Contains more PhosphorusPhosphorus +30.2%
Contains more ManganeseManganese +110.5%
Contains more MagnesiumMagnesium +12.7%
Contains more PotassiumPotassium +75.2%
Contains more IronIron +115.8%
Contains less SodiumSodium -93.3%
Contains more SeleniumSelenium +17%

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 D Vit. D Vitamin A Vit. A Vitamin E Vit. E 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 25% 0% 3% 0% 13% 13% 25% 24% 42% 1438% 0% 38%
Vitamin C Vit. C Vitamin D Vit. D Vitamin A Vit. A Vitamin E Vit. E 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 0% 0% 34% 0% 31% 27% 96% 52% 80% 180% 0% 13%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin B12Vitamin B12 +698.6%
Contains more FolateFolate +200%
Contains more Vitamin AVitamin A +1033.3%
Contains more Vitamin B1Vitamin B1 +130.2%
Contains more Vitamin B2Vitamin B2 +109.1%
Contains more Vitamin B3Vitamin B3 +282.7%
Contains more Vitamin B5Vitamin B5 +116.3%
Contains more Vitamin B6Vitamin B6 +92.2%
~equal in Vitamin D ~µg
~equal in Vitamin E ~mg
~equal in Vitamin K ~µg

All nutrients comparison - raw data values

Nutrient Crab meat Sablefish DV% diff.
Vitamin B12 11.5µg 1.44µg 419%
Copper 1.182mg 0.028mg 128%
Zinc 7.62mg 0.41mg 66%
Sodium 1072mg 72mg 43%
Fats 1.54g 19.62g 28%
Monounsaturated fat 0.185g 10.328g 25%
Vitamin B3 1.34mg 5.128mg 24%
Saturated fat 0.133g 4.099g 18%
Polyunsaturated fat 0.536g 2.618g 14%
Vitamin B6 0.18mg 0.346mg 13%
Selenium 40µg 46.8µg 12%
Iron 0.76mg 1.64mg 11%
Vitamin A 9µg 102µg 10%
Phosphorus 280mg 215mg 9%
Vitamin B5 0.4mg 0.865mg 9%
Folate 51µg 17µg 9%
Calories 97kcal 250kcal 8%
Vitamin C 7.6mg 0mg 8%
Potassium 262mg 459mg 6%
Vitamin B1 0.053mg 0.122mg 6%
Vitamin B2 0.055mg 0.115mg 5%
Protein 19.35g 17.19g 4%
Cholesterol 53mg 63mg 3%
Magnesium 63mg 71mg 2%
Calcium 59mg 45mg 1%
Manganese 0.04mg 0.019mg 1%
Protein per 100 calories 20g 6.9g N/A
Calories per 10 g protein 50kcal 145kcal N/A
Weight per 100 calories 103g 40g N/A
Unsaturated / Saturated Fat ratio 5.4 3.2 N/A
Tryptophan 0.269mg 0.193mg 0%
Threonine 0.783mg 0.754mg 0%
Isoleucine 0.938mg 0.792mg 0%
Leucine 1.536mg 1.397mg 0%
Lysine 1.684mg 1.579mg 0%
Methionine 0.545mg 0.509mg 0%
Phenylalanine 0.817mg 0.671mg 0%
Valine 0.91mg 0.886mg 0%
Histidine 0.393mg 0.506mg 0%
Omega-3 - EPA 0.295g 0.867g N/A
Omega-3 - DHA 0.118g 0.92g N/A
Omega-3 - DPA 0.031g 0.216g N/A

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
19% 78%
Protein: 19.35 g
Fats: 1.54 g
Carbs: 0 g
Water: 77.55 g
Other: 1.56 g
17% 20% 63%
Protein: 17.19 g
Fats: 19.62 g
Carbs: 0 g
Water: 62.85 g
Other: 0.34 g
Contains more ProteinProtein +12.6%
Contains more WaterWater +23.4%
Contains more OtherOther +358.8%
Contains more FatsFats +1174%
~equal in Carbs ~0g

Fat Type Comparison

Fat type breakdown side-by-side comparison
16% 22% 63%
Saturated fat: Sat. Fat 0.133 g
Monounsaturated fat: Mono. Fat 0.185 g
Polyunsaturated fat: Poly. Fat 0.536 g
24% 61% 15%
Saturated fat: Sat. Fat 4.099 g
Monounsaturated fat: Mono. Fat 10.328 g
Polyunsaturated fat: Poly. Fat 2.618 g
Contains less Sat. FatSaturated fat -96.8%
Contains more Mono. FatMonounsaturated fat +5482.7%
Contains more Poly. FatPolyunsaturated fat +388.4%

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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. Crab meat - https://fdc.nal.usda.gov/fdc-app.html#/food-details/174202/nutrients
  2. Sablefish - https://fdc.nal.usda.gov/fdc-app.html#/food-details/174240/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.