Crab meat vs. Swordfish — In-Depth Nutrition Comparison

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How are crab meat and swordfish different?

Crab meat is richer in vitamin B12, copper, zinc, folate, and vitamin C, while swordfish is higher in selenium, vitamin B3, and vitamin B6.
Crab meat covers your daily need for vitamin B12, 412% more than swordfish.
Swordfish is lower in sodium.

Crustaceans, crab, alaska king, cooked, moist heat and Fish, swordfish, cooked, dry heat types were used in this article.

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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.

Crab meat

Swordfish

Contains more MagnesiumMagnesium	+80%
Contains more CalciumCalcium	+883.3%
Contains more IronIron	+68.9%
Contains more CopperCopper	+2469.6%
Contains more ZincZinc	+876.9%
Contains more ManganeseManganese	+207.7%

Contains more PotassiumPotassium	+90.5%
Contains less SodiumSodium	-91%
Contains more SeleniumSelenium	+71.3%

~equal in Phosphorus ~304mg

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.

Crab meat

Swordfish

Contains more Vitamin CVitamin C	+∞%
Contains more Vitamin B12Vitamin B12	+609.9%
Contains more FolateFolate	+2450%

Contains more Vitamin AVitamin A	+377.8%
Contains more Vitamin B1Vitamin B1	+67.9%
Contains more Vitamin B2Vitamin B2	+14.5%
Contains more Vitamin B3Vitamin B3	+590.6%
Contains more Vitamin B6Vitamin B6	+241.7%

~equal in Vitamin B5 ~0.417mg

All nutrients comparison - raw data values

Nutrient			DV% diff.
Vitamin B12	11.5µg	1.62µg	412%
Copper	1.182mg	0.046mg	126%
Vitamin D*		666 IU	83%
Vitamin D		16.6µg	83%
Zinc	7.62mg	0.78mg	62%
Selenium	40µg	68.5µg	52%
Vitamin B3	1.34mg	9.254mg	49%
Sodium	1072mg	97mg	42%
Vitamin B6	0.18mg	0.615mg	33%
Vitamin E		2.41mg	16%
Choline		77.5mg	14%
Folate	51µg	2µg	12%
Fats	1.54g	7.93g	10%
Protein	19.35g	23.45g	8%
Vitamin C	7.6mg	0mg	8%
Cholesterol	53mg	78mg	8%
Saturated fat	0.133g	1.911g	8%
Monounsaturated fat	0.185g	3.544g	8%
Magnesium	63mg	35mg	7%
Potassium	262mg	499mg	7%
Polyunsaturated fat	0.536g	1.368g	6%
Calcium	59mg	6mg	5%
Calories	97kcal	172kcal	4%
Iron	0.76mg	0.45mg	4%
Vitamin A	9µg	43µg	4%
Phosphorus	280mg	304mg	3%
Vitamin B1	0.053mg	0.089mg	3%
Manganese	0.04mg	0.013mg	1%
Vitamin B2	0.055mg	0.063mg	1%
Protein per 100 calories	20g	14g	N/A
Calories per 10 g protein	50kcal	73kcal	N/A
Weight per 100 calories	103g	58g	N/A
Unsaturated / Saturated Fat ratio	5.4	2.6	N/A
Vitamin B5	0.4mg	0.417mg	0%
Vitamin K		0.1µg	0%
Trans fat		0.056g	N/A
Tryptophan	0.269mg	0.265mg	0%
Threonine	0.783mg	1.035mg	0%
Isoleucine	0.938mg	1.088mg	0%
Leucine	1.536mg	1.919mg	0%
Lysine	1.684mg	2.168mg	0%
Methionine	0.545mg	0.699mg	0%
Phenylalanine	0.817mg	0.922mg	0%
Valine	0.91mg	1.216mg	0%
Histidine	0.393mg	0.695mg	0%
Omega-3 - EPA	0.295g	0.127g	N/A
Omega-3 - DHA	0.118g	0.772g	N/A
Omega-3 - DPA	0.031g	0.168g	N/A
Omega-6 - Eicosadienoic acid		0.022g	N/A