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Crab vs. Ham — In-Depth Nutrition Comparison

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A recap on differences between Crab and Ham

  • Crab has more Vitamin B12, Copper, Selenium, Folate, and Vitamin B5, however, Ham is higher in Vitamin B1, Vitamin B6, and Iron.
  • Crab covers your daily Vitamin B12 needs 112% more than Ham.
  • Ham contains 17 times less Folate than Crab. Crab contains 51µg of Folate, while Ham contains 3µg.
  • Ham has less Cholesterol.

Food varieties used in this article are Crustaceans, crab, blue, canned and Pork, cured, ham, boneless, extra lean (approximately 5% fat), roasted.

Infographic

Crab vs Ham infographic
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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.
Crab
8
:
2
Ham
Contains more Calcium +1037.5%
Contains more Magnesium +157.1%
Contains more Phosphorus +19.4%
Contains less Sodium -53.2%
Contains more Zinc +32.3%
Contains more Copper +930.4%
Contains more Manganese +37%
Contains more Selenium +120%
Contains more Iron +196%
Contains more Potassium +10.8%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 28% 19% 26% 101% 23% 74% 104% 272% 10% 234%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 3% 56% 10% 85% 26% 157% 79% 27% 8% 107%
Contains more Calcium +1037.5%
Contains more Magnesium +157.1%
Contains more Phosphorus +19.4%
Contains less Sodium -53.2%
Contains more Zinc +32.3%
Contains more Copper +930.4%
Contains more Manganese +37%
Contains more Selenium +120%
Contains more Iron +196%
Contains more Potassium +10.8%

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.
Crab
7
:
5
Ham
Contains more Vitamin A +∞%
Contains more Vitamin E +636%
Contains more Vitamin C +∞%
Contains more Vitamin B5 +147.4%
Contains more Folate +1600%
Contains more Vitamin B12 +412.3%
Contains more Vitamin K +∞%
Contains more Vitamin D +∞%
Contains more Vitamin B1 +3178.3%
Contains more Vitamin B2 +117.2%
Contains more Vitamin B3 +46.5%
Contains more Vitamin B6 +156.4%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 1% 37% 0% 11% 6% 22% 52% 60% 36% 39% 417% 1%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 0% 5% 24% 0% 189% 47% 76% 25% 93% 3% 82% 0%
Contains more Vitamin A +∞%
Contains more Vitamin E +636%
Contains more Vitamin C +∞%
Contains more Vitamin B5 +147.4%
Contains more Folate +1600%
Contains more Vitamin B12 +412.3%
Contains more Vitamin K +∞%
Contains more Vitamin D +∞%
Contains more Vitamin B1 +3178.3%
Contains more Vitamin B2 +117.2%
Contains more Vitamin B3 +46.5%
Contains more Vitamin B6 +156.4%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Crab
1
:
4
Ham
Contains more Water +17.8%
Contains more Protein +17.1%
Contains more Fats +647.3%
Contains more Carbs +∞%
Contains more Other +158.6%
18% 80% 2%
Protein: 17.88 g
Fats: 0.74 g
Carbs: 0 g
Water: 79.69 g
Other: 1.69 g
21% 6% 68% 4%
Protein: 20.93 g
Fats: 5.53 g
Carbs: 1.5 g
Water: 67.67 g
Other: 4.37 g
Contains more Water +17.8%
Contains more Protein +17.1%
Contains more Fats +647.3%
Contains more Carbs +∞%
Contains more Other +158.6%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Crab
1
:
2
Ham
Contains less Saturated Fat -88.9%
Contains more Monounsaturated Fat +1931%
Contains more Polyunsaturated fat +109.3%
34% 22% 44%
Saturated Fat: 0.201 g
Monounsaturated Fat: 0.129 g
Polyunsaturated fat: 0.258 g
36% 53% 11%
Saturated Fat: 1.81 g
Monounsaturated Fat: 2.62 g
Polyunsaturated fat: 0.54 g
Contains less Saturated Fat -88.9%
Contains more Monounsaturated Fat +1931%
Contains more Polyunsaturated fat +109.3%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Crab Ham
Lower in Cholesterol ok
Lower in price ok
Lower in Sodium ok
Lower in Saturated Fat ok
Rich in minerals ok
Lower in Sugar Equal
Lower in Glycemic Index Equal
Rich in vitamins Equal

All nutrients comparison - raw data values

Nutrient Crab Ham Opinion
Net carbs 0g 1.5g Ham
Protein 17.88g 20.93g Ham
Fats 0.74g 5.53g Ham
Carbs 0g 1.5g Ham
Calories 83kcal 145kcal Ham
Calcium 91mg 8mg Crab
Iron 0.5mg 1.48mg Ham
Magnesium 36mg 14mg Crab
Phosphorus 234mg 196mg Crab
Potassium 259mg 287mg Ham
Sodium 563mg 1203mg Crab
Zinc 3.81mg 2.88mg Crab
Copper 0.814mg 0.079mg Crab
Manganese 0.074mg 0.054mg Crab
Selenium 42.9µg 19.5µg Crab
Vitamin A 2IU 0IU Crab
Vitamin A RAE 1µg 0µg Crab
Vitamin E 1.84mg 0.25mg Crab
Vitamin D 0IU 32IU Ham
Vitamin D 0µg 0.8µg Ham
Vitamin C 3.3mg 0mg Crab
Vitamin B1 0.023mg 0.754mg Ham
Vitamin B2 0.093mg 0.202mg Ham
Vitamin B3 2.747mg 4.023mg Ham
Vitamin B5 0.997mg 0.403mg Crab
Vitamin B6 0.156mg 0.4mg Ham
Folate 51µg 3µg Crab
Vitamin B12 3.33µg 0.65µg Crab
Vitamin K 0.3µg 0µg Crab
Tryptophan 0.226mg 0.251mg Ham
Threonine 0.727mg 0.931mg Ham
Isoleucine 0.776mg 0.918mg Ham
Leucine 1.307mg 1.661mg Ham
Lysine 1.386mg 1.775mg Ham
Methionine 0.452mg 0.553mg Ham
Phenylalanine 0.708mg 0.904mg Ham
Valine 0.806mg 0.908mg Ham
Histidine 0.393mg 0.75mg Ham
Cholesterol 97mg 53mg Ham
Trans Fat 0.014g Ham
Saturated Fat 0.201g 1.81g Crab
Omega-3 - DHA 0.067g 0g Crab
Omega-3 - EPA 0.101g 0g Crab
Omega-3 - DPA 0.009g 0g Crab
Monounsaturated Fat 0.129g 2.62g Ham
Polyunsaturated fat 0.258g 0.54g Ham
Omega-6 - Eicosadienoic acid 0.005g Crab

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Crab Ham
Low Fats diet ok
Low Carbs diet ok
Low Calories diet ok
Low Glycemic Index diet Equal

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Vitamins & Minerals Daily Need Coverage Score

The summary scores indicate the extent to which this food can fulfill your daily vitamin and mineral requirements if you consume 3 servings, consisting of 100 grams of each (an approximation of 3 serving sizes).
Vitamins Daily Need Coverage Score
56%
Crab
45%
Ham
Minerals Daily Need Coverage Score
89%
Crab
55%
Ham

Comparison summary

Which food is lower in Cholesterol?
Ham
Ham is lower in Cholesterol (difference - 44mg)
Which food is cheaper?
Ham
Ham is cheaper (difference - $11.5)
Which food contains less Sodium?
Crab
Crab contains less Sodium (difference - 640mg)
Which food is lower in Saturated Fat?
Crab
Crab is lower in Saturated Fat (difference - 1.609g)
Which food is richer in minerals?
Crab
Crab is relatively richer in minerals
Which food contains less Sugar?
?
The foods are relatively equal in Sugar (0 g)
Which food is lower in glycemic index?
?
The foods have equal glycemic indexes (0)
Which food is richer in vitamins?
?
It cannot be stated which food is richer in vitamins. See the charts below for detailed information. See the charts below for detailed information. See the charts below for detailed information.

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. Crab - https://fdc.nal.usda.gov/fdc-app.html#/food-details/171966/nutrients
  2. Ham - https://fdc.nal.usda.gov/fdc-app.html#/food-details/167871/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.