Swordfish vs. Crab meat — In-Depth Nutrition Comparison

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How are swordfish and crab meat different?

Swordfish is richer in selenium, vitamin B3, and vitamin B6, while crab meat is higher in vitamin B12, copper, zinc, folate, and vitamin C.
Crab meat covers your daily need for vitamin B12, 412% more than swordfish.
Swordfish contains 14 times more saturated fat than crab meat. Swordfish contains 1.911g of saturated fat, while crab meat contains 0.133g.

Fish, swordfish, cooked, dry heat and Crustaceans, crab, alaska king, cooked, moist 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.

Swordfish

Crab meat

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

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%

~equal in Phosphorus ~280mg

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.

Swordfish

Crab meat

Contains more Vitamin DVitamin D	+∞%
Contains more Vitamin AVitamin A	+377.8%
Contains more Vitamin EVitamin E	+∞%
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%
Contains more Vitamin KVitamin K	+∞%

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

~equal in Vitamin B5 ~0.4mg

All nutrients comparison - raw data values

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