Swordfish vs. Crab — In-Depth Nutrition Comparison

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Important differences between swordfish and crab

Swordfish has more vitamin D*, selenium, vitamin B3, vitamin B6, and protein; however, crab is richer in copper, vitamin B12, zinc, and folate.
Crab's daily need coverage for copper is 85% more.
Swordfish contains less sodium.

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

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Mineral Comparison

The mineral comparison score is based on which food has a more favorable amount of each mineral. The �coverage� charts below show how much of the daily mineral needs are covered by the selected amount of each food.

Swordfish

Crab

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

Contains more CalciumCalcium	+1416.7%
Contains more IronIron	+11.1%
Contains more CopperCopper	+1669.6%
Contains more ZincZinc	+388.5%
Contains more ManganeseManganese	+469.2%

~equal in Magnesium ~36mg

Vitamin Comparison

The vitamin comparison score is based on the number of vitamins in which one food is richer than the other. The �coverage� charts below show how much of the daily vitamin needs are covered by the selected amount of each food.

Swordfish

Crab

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%

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%

All nutrients comparison - raw data values

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