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  6. Sablefish vs. Crab meat

Sablefish vs. Crab meat — In-Depth Nutrition Comparison

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A recap on the differences between sablefish and crab meat

  • Sablefish is higher in vitamin B3, vitamin B6, selenium, iron, and vitamin B5, yet crab meat is higher in vitamin B12, copper, and zinc.
  • Crab meat covers your daily vitamin B12 needs 419% more than sablefish.
  • Sablefish contains 31 times more saturated fat than crab meat. While sablefish contains 4.099g of saturated fat, crab meat contains only 0.133g.

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

Infographic

Sablefish 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 51% 14% 41% 62% 9.3% 11% 92% 9.4% 2.5% 255%
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 MagnesiumMagnesium +12.7%
Contains more PotassiumPotassium +75.2%
Contains more IronIron +115.8%
Contains less SodiumSodium -93.3%
Contains more SeleniumSelenium +17%
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%

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 0% 0% 34% 0% 31% 27% 96% 52% 80% 180% 0% 13%
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%
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%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin B12Vitamin B12 +698.6%
Contains more FolateFolate +200%
~equal in Vitamin D ~µg
~equal in Vitamin E ~mg
~equal in Vitamin K ~µg

All nutrients comparison - raw data values

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

Macronutrient Comparison

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

Fat Type Comparison

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

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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. Sablefish - https://fdc.nal.usda.gov/fdc-app.html#/food-details/174240/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.