Crab vs. Swordfish — In-Depth Nutrition Comparison

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Important differences between crab and swordfish

Crab has more copper, vitamin B12, zinc, folate, and vitamin B5; however, swordfish is richer in vitamin D*, selenium, vitamin B3, and vitamin B6.
Crab's daily need coverage for copper is 85% more.
Crab contains 26 times more folate than swordfish. Crab contains 51µg of folate, while swordfish contains 2µg.
Swordfish contains less sodium.

The food varieties used in the comparison are Crustaceans, crab, blue, canned and Fish, swordfish, cooked, dry heat.

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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

Swordfish

Contains more CalciumCalcium	+1416.7%
Contains more CopperCopper	+1669.6%
Contains more ZincZinc	+388.5%
Contains more ManganeseManganese	+469.2%

Contains more PotassiumPotassium	+92.7%
Contains more PhosphorusPhosphorus	+29.9%
Contains less SodiumSodium	-82.8%
Contains more SeleniumSelenium	+59.7%

~equal in Magnesium ~35mg

~equal in Iron ~0.45mg

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

Swordfish

Contains more Vitamin CVitamin C	+∞%
Contains more Vitamin B2Vitamin B2	+47.6%
Contains more Vitamin B5Vitamin B5	+139.1%
Contains more Vitamin B12Vitamin B12	+105.6%
Contains more Vitamin KVitamin K	+200%
Contains more FolateFolate	+2450%

Contains more Vitamin DVitamin D	+∞%
Contains more Vitamin AVitamin A	+4200%
Contains more Vitamin EVitamin E	+31%
Contains more Vitamin B1Vitamin B1	+287%
Contains more Vitamin B3Vitamin B3	+236.9%
Contains more Vitamin B6Vitamin B6	+294.2%

All nutrients comparison - raw data values

Nutrient			DV% diff.
Copper	0.814mg	0.046mg	85%
Vitamin D*	0 IU	666 IU	83%
Vitamin D	0µg	16.6µg	83%
Vitamin B12	3.33µg	1.62µg	71%
Selenium	42.9µg	68.5µg	47%
Vitamin B3	2.747mg	9.254mg	41%
Vitamin B6	0.156mg	0.615mg	35%
Zinc	3.81mg	0.78mg	28%
Sodium	563mg	97mg	20%
Vitamin B5	0.997mg	0.417mg	12%
Folate	51µg	2µg	12%
Protein	17.88g	23.45g	11%
Fats	0.74g	7.93g	11%
Phosphorus	234mg	304mg	10%
Calcium	91mg	6mg	9%
Monounsaturated fat	0.129g	3.544g	9%
Saturated fat	0.201g	1.911g	8%
Potassium	259mg	499mg	7%
Polyunsaturated fat	0.258g	1.368g	7%
Cholesterol	97mg	78mg	6%
Vitamin B1	0.023mg	0.089mg	6%
Vitamin A	1µg	43µg	5%
Calories	83kcal	172kcal	4%
Vitamin C	3.3mg	0mg	4%
Vitamin E	1.84mg	2.41mg	4%
Manganese	0.074mg	0.013mg	3%
Vitamin B2	0.093mg	0.063mg	2%
Iron	0.5mg	0.45mg	1%
Choline	80.9mg	77.5mg	1%
Protein per 100 calories	22g	14g	N/A
Calories per 10 g protein	46kcal	73kcal	N/A
Weight per 100 calories	120g	58g	N/A
Unsaturated / Saturated Fat ratio	1.9	2.6	N/A
Magnesium	36mg	35mg	0%
Vitamin K	0.3µg	0.1µg	0%
Trans fat	0.014g	0.056g	N/A
Tryptophan	0.226mg	0.265mg	0%
Threonine	0.727mg	1.035mg	0%
Isoleucine	0.776mg	1.088mg	0%
Leucine	1.307mg	1.919mg	0%
Lysine	1.386mg	2.168mg	0%
Methionine	0.452mg	0.699mg	0%
Phenylalanine	0.708mg	0.922mg	0%
Valine	0.806mg	1.216mg	0%
Histidine	0.393mg	0.695mg	0%
Omega-3 - EPA	0.101g	0.127g	N/A
Omega-3 - DHA	0.067g	0.772g	N/A
Omega-3 - DPA	0.009g	0.168g	N/A
Omega-6 - Eicosadienoic acid	0.005g	0.022g	N/A