Crustaceans Crab vs Fish Mackerel
Every measured nutrient, side by side. Per 100 calories first, since food densities differ.
Key takeaways
- Crustaceans Crab has more protein per 100 calories: 20.8 g against 12.9 g.
- Crustaceans Crab is lighter per 100 g: 86.8 kcal against 152 kcal.
- Crustaceans Crab leads in 30 micronutrients, including Folate, Vitamin B12, Vitamin C.
- Fish Mackerel leads in 15 micronutrients, including Vitamin A, Riboflavin (B2), Niacin (B3).
Per 100 calories
| Nutrient | Crustaceans Crab | Fish Mackerel |
|---|---|---|
| Calories | 100 kcal | 100 kcal |
| Protein | 20.8 g | 12.9 g |
| Carbs | 0.225 g | 0 g |
| Fat | 1.1 g | 4.96 g |
| Vitamins | ||
| Vitamin A | 23.3 µg | 53.7 µg |
| Thiamin (B1) | 0.073 mg | 0.085 mg |
| Riboflavin (B2) | 0.129 mg | 0.227 mg |
| Niacin (B3) | 2.72 mg | 4.66 mg |
| Pantothenic Acid (B5) | 0.403 mg | 0.455 mg |
| Vitamin B6 | 0.173 mg | 0.259 mg |
| Folate | 50.7 µg | 1.98 µg |
| Vitamin B12 | 10.4 µg | 5.13 µg |
| Choline | 0 mg | 40.1 mg |
| Vitamin C | 5.91 mg | 0.923 mg |
| Vitamin D | 0 µg | 7.14 µg |
| Vitamin E | 0 mg | 0.705 mg |
| Vitamin K | 0 µg | 1.14 µg |
| Minerals | ||
| Calcium | 59.7 mg | 12.7 mg |
| Iron | 1.21 mg | 0.826 mg |
| Magnesium | 51 mg | 27.8 mg |
| Phosphorus | 220 mg | 131 mg |
| Potassium | 305 mg | 264 mg |
| Sodium | 566 mg | 64.7 mg |
| Zinc | 4.77 mg | 0.387 mg |
| Copper | 0.817 mg | 0.041 mg |
| Manganese | 0.085 mg | 0.008 mg |
| Selenium | 41.9 µg | 25.3 µg |
| Iodine | 23.3 µg | 53.7 µg |
| Fats | ||
| Polyunsaturated Fat | 0.362 g | 1.23 g |
| Monounsaturated Fat | 0.201 g | 1.71 g |
| Saturated Fat | 0.169 g | 1.27 g |
| Cholesterol | 67.4 mg | 40.5 mg |
| Omega-3 (EPA) | 0.249 g | 0.308 g |
| Omega-3 (DHA) | 0.135 g | 0.58 g |
| Omega-6 (Linoleic Acid) | 0.01 g | 0.078 g |
| Amino Acids | ||
| Histidine | 0.423 g | 0.38 g |
| Isoleucine | 1.01 g | 0.594 g |
| Leucine | 1.65 g | 1.05 g |
| Lysine | 1.81 g | 1.18 g |
| Methionine | 0.587 g | 0.382 g |
| Cystine | 0.233 g | 0.138 g |
| Phenylalanine | 0.88 g | 0.503 g |
| Tyrosine | 0.693 g | 0.436 g |
| Threonine | 0.844 g | 0.565 g |
| Tryptophan | 0.29 g | 0.144 g |
| Valine | 0.98 g | 0.663 g |
| Arginine | 1.82 g | 0.77 g |
| Alanine | 1.18 g | 0.78 g |
| Serine | 2.15 g | 1.32 g |
| Proline | 3.55 g | 1.93 g |
| Glycine | 1.26 g | 0.619 g |
| Aspartic Acid | 0.686 g | 0.456 g |
| Glutamic Acid | 0.82 g | 0.526 g |
Per 100 grams
| Nutrient | Crustaceans Crab | Fish Mackerel |
|---|---|---|
| Calories | 86.8 kcal | 152 kcal |
| Protein | 18.1 g | 19.6 g |
| Carbs | 0.195 g | 0 g |
| Fat | 0.958 g | 7.52 g |
| Vitamins | ||
| Vitamin A | 20.3 µg | 81.5 µg |
| Thiamin (B1) | 0.063 mg | 0.129 mg |
| Riboflavin (B2) | 0.112 mg | 0.345 mg |
| Niacin (B3) | 2.36 mg | 7.07 mg |
| Pantothenic Acid (B5) | 0.35 mg | 0.69 mg |
| Vitamin B6 | 0.15 mg | 0.393 mg |
| Folate | 44 µg | 3 µg |
| Vitamin B12 | 9 µg | 7.78 µg |
| Choline | 0 mg | 60.8 mg |
| Vitamin C | 5.13 mg | 1.4 mg |
| Vitamin D | 0 µg | 10.8 µg |
| Vitamin E | 0 mg | 1.07 mg |
| Vitamin K | 0 µg | 1.73 µg |
| Minerals | ||
| Calcium | 51.8 mg | 19.3 mg |
| Iron | 1.05 mg | 1.25 mg |
| Magnesium | 44.3 mg | 42.3 mg |
| Phosphorus | 191 mg | 199 mg |
| Potassium | 265 mg | 400 mg |
| Sodium | 491 mg | 98.3 mg |
| Zinc | 4.14 mg | 0.587 mg |
| Copper | 0.709 mg | 0.062 mg |
| Manganese | 0.074 mg | 0.012 mg |
| Selenium | 36.4 µg | 38.4 µg |
| Iodine | 20.3 µg | 81.5 µg |
| Fats | ||
| Polyunsaturated Fat | 0.314 g | 1.87 g |
| Monounsaturated Fat | 0.174 g | 2.6 g |
| Saturated Fat | 0.147 g | 1.93 g |
| Cholesterol | 58.5 mg | 61.5 mg |
| Omega-3 (EPA) | 0.216 g | 0.468 g |
| Omega-3 (DHA) | 0.117 g | 0.88 g |
| Omega-6 (Linoleic Acid) | 0.009 g | 0.118 g |
| Amino Acids | ||
| Histidine | 0.367 g | 0.576 g |
| Isoleucine | 0.876 g | 0.902 g |
| Leucine | 1.43 g | 1.59 g |
| Lysine | 1.57 g | 1.8 g |
| Methionine | 0.509 g | 0.579 g |
| Cystine | 0.202 g | 0.21 g |
| Phenylalanine | 0.763 g | 0.764 g |
| Tyrosine | 0.601 g | 0.661 g |
| Threonine | 0.732 g | 0.858 g |
| Tryptophan | 0.252 g | 0.219 g |
| Valine | 0.85 g | 1.01 g |
| Arginine | 1.58 g | 1.17 g |
| Alanine | 1.02 g | 1.18 g |
| Serine | 1.87 g | 2.01 g |
| Proline | 3.08 g | 2.92 g |
| Glycine | 1.09 g | 0.939 g |
| Aspartic Acid | 0.595 g | 0.692 g |
| Glutamic Acid | 0.711 g | 0.798 g |
Full profiles
Values come from the same measured catalog the Ration tracker uses. See the complete pages for Crustaceans Crab and Fish Mackerel, including preparation variants and research-cited compound levels, or compare any two foods.