Fish vs Crustaceans
Nutrition comparison per 100g · USDA SR Legacy & USDA SR Legacy
Fish, rockfish, Pacific, mixed species, cooked, dry heat is higher in more vitamins & minerals
Calories (kcal)
Fish 109
Crustaceans 95
Protein (g)
Fish 22.2
Crustaceans 7.62
Carbs (g)
Fish 0
Crustaceans 15.0
Fat (g)
Fish 1.62
Crustaceans 0.460
Fiber (g)
Fish 0
Crustaceans 0.500
Quick answers
Which has more protein?
Fish, rockfish, Pacific, mixed species, cooked, dry heat — 22.2g vs 7.62g per 100g.
Which has fewer calories?
Crustaceans, crab, alaska king, imitation, made from surimi — 95 vs 109 kcal per 100g.
Which is more nutrient-dense?
Fish, rockfish, Pacific, mixed species, cooked, dry heat scores higher in more vitamins and minerals per 100g, though both foods can be part of a healthy diet.
Full Nutrition Comparison
All values per 100g edible portion. Green = Food A higher · Blue = Food B higher
| Nutrient | Fish | Crustaceans | Diff |
|---|---|---|---|
| Energy | |||
| Energy | 109 kcal | 95 kcal | +15% |
| Macronutrients | |||
| Water | 74.7 g | 74.7 g | = |
| Protein | 22.2 g | 7.62 g | +192% |
| Total lipid (fat) | 1.62 g | 0.460 g | +252% |
| Carbohydrate, by difference | 0 g | 15.0 g | -100% |
| Fiber, total dietary | 0 g | 0.500 g | -100% |
| Fats & Fatty Acids | |||
| Fatty acids, total saturated | 0.420 g | 0.216 g | +94% |
| Fatty acids, total monounsaturated | 0.466 g | 0.275 g | +69% |
| Fatty acids, total trans | 0.025 g | 0.008 g | +212% |
| Cholesterol | 61.0 mg | 20.0 mg | +205% |
| Vitamins | |||
| Vitamin C, total ascorbic acid | 0 mg | 0 mg | = |
| Thiamin (Vitamin B1) | 0.027 mg | 0.030 mg | -10% |
| Riboflavin (Vitamin B2) | 0.226 mg | 0.080 mg | +183% |
| Niacin (Vitamin B3) | 2.90 mg | 0.620 mg | +367% |
| Pantothenic acid (Vitamin B5) | 0.404 mg | 0 mg | |
| Vitamin B-6 — Pyridoxine | 0.241 mg | 0.130 mg | +85% |
| Biotin (Vitamin B7) | 10.0 ug | 0 ug | |
| Folate, total (Vitamin B9) | 0 ug | 0 ug | = |
| Choline, total | 78.7 mg | 13.0 mg | +505% |
| Vitamin B-12 — Cobalamin | 1.59 ug | 0.570 ug | +179% |
| Vitamin A, RAE | 5.00 ug | 0 ug | |
| Carotene, beta | 0 ug | 0 ug | = |
| Carotene, alpha | 0 ug | 0 ug | = |
| Vitamin E (alpha-tocopherol) | 0.440 mg | 0.170 mg | +159% |
| Vitamin D (D2 + D3) | 4.60 ug | 0 ug | |
| Vitamin K2 — Menaquinone-4 (MK-4) | 0 ug | 0 ug | = |
| Minerals | |||
| Calcium, Ca | 17.0 mg | 13.0 mg | +31% |
| Iron, Fe | 0.360 mg | 0.390 mg | -8% |
| Magnesium, Mg | 33.0 mg | 43.0 mg | -23% |
| Phosphorus, P | 248 mg | 282 mg | -12% |
| Potassium, K | 467 mg | 90.0 mg | +419% |
| Sodium, Na | 89.0 mg | 529 mg | -83% |
| Zinc, Zn | 0.430 mg | 0.330 mg | +30% |
| Copper, Cu | 0.041 mg | 0.032 mg | +28% |
| Manganese, Mn | 0.013 mg | 0.011 mg | +18% |
| Selenium, Se | 76.2 ug | 22.3 ug | +242% |
| Other Nutrients | |||
| Energy | 458 kj | 396 kj | +16% |
| Ash | 1.59 g | 2.26 g | -30% |
| Total Sugars | 0 g | 6.25 g | -100% |
| Sucrose | — | 2.95 g | |
| Glucose | — | 2.68 g | |
| Fructose | 0 g | 0.620 g | -100% |
| Lactose | 0 g | 0 g | = |
| Maltose | 0 g | 0 g | = |
| Galactose | 0 g | 0 g | = |
| Starch | 0 g | 3.50 g | -100% |
| Folic acid (Vitamin B9 — synthetic) | 10.0 ug | 0 ug | |
| Folate, DFE (Vitamin B9 — dietary folate equivalents) | 10.0 ug | 0 ug | |
| Betaine | — | 1.80 mg | |
| Vitamin B-12, added | 0 ug | 0 ug | = |
| Retinol | 5.00 ug | 0 ug | |
| Beta-carotene (Provitamin A) | 0 ug | 0 ug | = |
| Vitamin A, IU | 16.0 IU | 0 IU | |
| Beta-cryptoxanthin (Provitamin A) | 0 ug | 0 ug | = |
| Lycopene | 0 ug | 0 ug | = |
| Vitamin E, added | 0 mg | 0 mg | = |
| Vitamin E — Beta-Tocopherol (β-Tocopherol) | 0 mg | 0 mg | = |
| Vitamin E — Gamma-Tocopherol (γ-Tocopherol) | 0 mg | 0.100 mg | -100% |
| Vitamin E — Delta-Tocopherol (δ-Tocopherol) | 0 mg | 0.040 mg | -100% |
| Vitamin E — Alpha-Tocotrienol (α-Tocotrienol) | 0 mg | 0.030 mg | -100% |
| Vitamin E — Beta-Tocotrienol (β-Tocotrienol) | 0 mg | 0 mg | = |
| Vitamin E — Gamma-Tocotrienol (γ-Tocotrienol) | 0 mg | 0 mg | = |
| Vitamin E — Delta-Tocotrienol (δ-Tocotrienol) | 0 mg | 0 mg | = |
| Vitamin D (D2 + D3 — total) | 183 IU | 0 IU | |
| Vitamin D3 — Cholecalciferol (animal / sunlight source) | 4.60 ug | 0 ug | |
| Vitamin K1 — Phylloquinone | 0 ug | 0.400 ug | -100% |
| Vitamin K (Dihydrophylloquinone — K1 reduced form) | 0 ug | 0 ug | = |
| SFA 4:0 (Butyric acid) | 0 g | 0 g | = |
| SFA 6:0 (Caproic acid) | 0 g | 0 g | = |
| SFA 8:0 (Caprylic acid) | 0 g | 0.002 g | -100% |
| SFA 10:0 (Capric acid) | 0 g | 0.002 g | -100% |
| SFA 12:0 (Lauric acid) | 0.002 g | 0.017 g | -88% |
| SFA 14:0 (Myristic acid) | 0.060 g | 0.018 g | +233% |
| SFA 15:0 (Pentadecanoic acid) | 0.007 g | 0.001 g | +600% |
| SFA 16:0 (Palmitic acid) | 0.277 g | 0.106 g | +161% |
| SFA 17:0 (Margaric acid) | 0.005 g | 0.002 g | +150% |
| SFA 18:0 (Stearic acid) | 0.066 g | 0.047 g | +40% |
| SFA 20:0 (Arachidic acid) | 0.002 g | 0.002 g | = |
| SFA 22:0 (Behenic acid) | 0.001 g | 0.001 g | = |
| SFA 24:0 (Lignoceric acid) | 0 g | 0.018 g | -100% |
| MUFA 14:1 (Myristoleic acid) | 0.002 g | 0 g | |
| MUFA 15:1 (Pentadecenoic acid) | 0.002 g | 0 g | |
| MUFA 16:1 (Omega-7, Palmitoleic acid) | 0.087 g | 0.014 g | +521% |
| MUFA 16:1 c (Omega-7, Palmitoleic acid — cis) | — | 0.009 g | |
| MUFA 17:1 (Heptadecenoic acid) | 0.006 g | 0 g | |
| MUFA 18:1 (Omega-9, Oleic acid family) | 0.284 g | 0.113 g | +151% |
| MUFA 18:1 c (Omega-9, Oleic acid — cis) | — | 0.121 g | |
| MUFA 20:1 (Omega-9, Gondoic / Gadoleic acid) | 0.060 g | 0.003 g | +1900% |
| MUFA 22:1 (Omega-9, Erucic acid family) | 0.012 g | 0.005 g | +140% |
| MUFA 22:1 c (Omega-9, Erucic acid — cis) | — | 0.003 g | |
| MUFA 24:1 c (Omega-9, Nervonic acid — cis) | 0.013 g | 0 g | |
| Fatty acids, total polyunsaturated | 0.485 g | 0.143 g | +239% |
| PUFA 18:2 (Omega-6, Linoleic acid) | 0.046 g | 0.012 g | +283% |
| PUFA 18:2 n-6 (Omega-6, LA — Linoleic acid) | — | 0.089 g | |
| PUFA 18:2 CLAs | — | 0 g | |
| PUFA 18:3 (Omega-3, Alpha-linolenic family) | 0.014 g | 0.005 g | +180% |
| PUFA 18:3 n-3 (Omega-3, ALA — Alpha-linolenic acid) | — | 0.008 g | |
| PUFA 18:3 n-6 (Omega-6, GLA — Gamma-linolenic acid) | — | 0 g | |
| PUFA 18:4 n-3 (Omega-3, SDA — Stearidonic acid) | 0.018 g | 0 g | |
| PUFA 20:2 n-6 (Omega-6, Eicosadienoic acid) | 0.005 g | 0 g | |
| PUFA 20:3 (DGLA family — Dihomo-gamma-linolenic acid) | 0.006 g | — | |
| PUFA 20:3 n-3 (Omega-3, Eicosatrienoic acid) | — | 0 g | |
| PUFA 20:4 n-6 (Omega-6, AA — Arachidonic acid) | — | 0 g | |
| PUFA 20:4 (Omega-6, Arachidonic acid family) | 0.018 g | 0 g | |
| PUFA 20:5 n-3 (Omega-3, EPA — Eicosapentaenoic acid) | 0.107 g | 0 g | |
| PUFA 22:4 (Omega-6, Adrenic acid) | 0.003 g | 0 g | |
| PUFA 22:5 n-3 (Omega-3, DPA — Docosapentaenoic acid) | 0.027 g | 0.001 g | +2600% |
| PUFA 22:6 n-3 (Omega-3, DHA — Docosahexaenoic acid) | 0.238 g | 0.028 g | +750% |
| Fatty acids, total trans-monoenoic | — | 0.008 g | |
| TFA 16:1 t | — | 0 g | |
| TFA 18:1 t | — | 0.008 g | |
| TFA 22:1 t | — | 0 g | |
| TFA 18:2 t not further defined | — | 0 g | |
| Fatty acids, total trans-polyenoic | — | 0 g | |
| Tryptophan (EAA) | 0.296 g | 0.075 g | +295% |
| Threonine (EAA) | 1.01 g | 0.285 g | +256% |
| Isoleucine (EAA, BCAA) | 1.06 g | 0.230 g | +361% |
| Leucine (EAA, BCAA) | 1.84 g | 0.607 g | +202% |
| Lysine (EAA) | 2.19 g | 0.707 g | +209% |
| Methionine (EAA) | 0.707 g | 0.261 g | +171% |
| Cystine (conditionally essential) | 0.239 g | 0.080 g | +199% |
| Phenylalanine (EAA) | 0.935 g | 0.260 g | +260% |
| Tyrosine (conditionally essential) | 0.798 g | 0.219 g | +264% |
| Valine (EAA, BCAA) | 1.11 g | 0.286 g | +287% |
| Arginine (conditionally essential) | 1.52 g | 0.488 g | +211% |
| Histidine (EAA) | 0.502 g | 0.156 g | +222% |
| Alanine | 1.32 g | 0.432 g | +206% |
| Aspartic acid | 2.33 g | 0.894 g | +160% |
| Glutamic acid | 3.55 g | 1.44 g | +147% |
| Glycine (conditionally essential) | 1.04 g | 0.276 g | +276% |
| Proline (conditionally essential) | 0.843 g | 0.328 g | +157% |
| Serine | 0.923 g | 0.457 g | +102% |
| Alcohol, ethyl | 0 g | 0 g | = |
| Caffeine | 0 mg | 0 mg | = |
| Theobromine | 0 mg | 0 mg | = |
| Daidzein | — | 0.050 mg | |
| Genistein | — | 0.050 mg | |
| Choline | |||
| Choline from glycerophoshocholine | — | 0.500 mg | |
| Choline from phosphatidylcholine | — | 11.0 mg | |
| Choline from phosphocholine | — | 0.200 mg | |
| Choline from sphingomyelin | — | 0.300 mg | |
| Free Choline | — | 0.800 mg | |
| Total Choline | — | 13.0 mg | |
| Isoflavones | |||
| Total isoflavones | — | 0.100 mg | |
* All values per 100g edible portion. Source: USDA SR Legacy and USDA SR Legacy. Diff column shows percentage difference relative to Food B.
Fish, rockfish, Pacific, mixed species, cooked, dry heat nutrition facts Crustaceans, crab, alaska king, imitation, made from surimi nutrition facts Compare other foods →
Dig deeper — biggest differences
Choline, total +505% in Fish, rockfish, Pacific, mixed species, cooked, dry heat Potassium, K +419% in Fish, rockfish, Pacific, mixed species, cooked, dry heat Niacin (Vitamin B3) +367% in Fish, rockfish, Pacific, mixed species, cooked, dry heat Selenium, Se +242% in Fish, rockfish, Pacific, mixed species, cooked, dry heat
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