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  6. Crab vs. Bran raw

Crab vs. Bran raw — In-Depth Nutrition Comparison

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The main differences between Crab and Bran raw

  • Crab has more Vitamin B12, and Copper, however, Bran raw has more Manganese, Vitamin B1, Phosphorus, Fiber, Iron, and Magnesium.
  • Daily need coverage for Manganese from Bran raw is 242% higher.
  • Bran raw is lower in Cholesterol.

Food types used in this article are Crustaceans, crab, blue, canned and Oat bran, raw.

Infographic

Crab vs Bran raw infographic
Infographic link

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
Crab
3
:
7
Bran raw
Bran raw
Contains more Calcium +56.9%
Contains more Zinc +22.5%
Contains more Copper +102%
Contains more Iron +982%
Contains more Magnesium +552.8%
Contains more Phosphorus +213.7%
Contains more Potassium +118.5%
Contains less Sodium -99.3%
Contains more Manganese +7508.1%
Equal in Selenium - 45.2
Crab
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 28% 19% 26% 101% 23% 74% 104% 272% 10% 234%
Bran raw
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 18% 203% 168% 315% 50% 1% 85% 135% 735% 247%
Contains more Calcium +56.9%
Contains more Zinc +22.5%
Contains more Copper +102%
Contains more Iron +982%
Contains more Magnesium +552.8%
Contains more Phosphorus +213.7%
Contains more Potassium +118.5%
Contains less Sodium -99.3%
Contains more Manganese +7508.1%
Equal in Selenium - 45.2

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
Crab
5
:
6
Bran raw
Bran raw
Contains more Vitamin A +∞%
Contains more Vitamin E +82.2%
Contains more Vitamin C +∞%
Contains more Vitamin B3 +194.1%
Contains more Vitamin B12 +∞%
Contains more Vitamin B1 +4987%
Contains more Vitamin B2 +136.6%
Contains more Vitamin B5 +49.8%
Contains more Vitamin K +966.7%
Equal in Vitamin B6 - 0.165
Equal in Folate - 52
Crab
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%
Bran raw
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 0% 21% 0% 0% 293% 51% 18% 90% 39% 39% 0% 8%
Contains more Vitamin A +∞%
Contains more Vitamin E +82.2%
Contains more Vitamin C +∞%
Contains more Vitamin B3 +194.1%
Contains more Vitamin B12 +∞%
Contains more Vitamin B1 +4987%
Contains more Vitamin B2 +136.6%
Contains more Vitamin B5 +49.8%
Contains more Vitamin K +966.7%
Equal in Vitamin B6 - 0.165
Equal in Folate - 52

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Crab
Crab
2
:
3
Bran raw
Bran raw
Contains more Water +1116.6%
Contains more Fats +850%
Contains more Carbs +∞%
Contains more Other +71.6%
Equal in Protein - 17.3
Crab
18% 80% 2%
Protein: 17.88 g
Fats: 0.74 g
Carbs: 0 g
Water: 79.69 g
Other: 1.69 g
Bran raw
17% 7% 66% 7% 3%
Protein: 17.3 g
Fats: 7.03 g
Carbs: 66.22 g
Water: 6.55 g
Other: 2.9 g
Contains more Water +1116.6%
Contains more Fats +850%
Contains more Carbs +∞%
Contains more Other +71.6%
Equal in Protein - 17.3

Fat Type Comparison

Fat type breakdown side-by-side comparison
Crab
Crab
1
:
2
Bran raw
Bran raw
Contains less Saturated Fat -84.9%
Contains more Monounsaturated Fat +1741.9%
Contains more Polyunsaturated fat +972.1%
Crab
34% 22% 44%
Saturated Fat: 0.201 g
Monounsaturated Fat: 0.129 g
Polyunsaturated fat: 0.258 g
Bran raw
21% 37% 43%
Saturated Fat: 1.328 g
Monounsaturated Fat: 2.376 g
Polyunsaturated fat: 2.766 g
Contains less Saturated Fat -84.9%
Contains more Monounsaturated Fat +1741.9%
Contains more Polyunsaturated fat +972.1%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Crab Bran raw Opinion
Net carbs 0g 50.82g Bran raw
Protein 17.88g 17.3g Crab
Fats 0.74g 7.03g Bran raw
Carbs 0g 66.22g Bran raw
Calories 83kcal 246kcal Bran raw
Sugar 0g 1.45g Crab
Fiber 0g 15.4g Bran raw
Calcium 91mg 58mg Crab
Iron 0.5mg 5.41mg Bran raw
Magnesium 36mg 235mg Bran raw
Phosphorus 234mg 734mg Bran raw
Potassium 259mg 566mg Bran raw
Sodium 563mg 4mg Bran raw
Zinc 3.81mg 3.11mg Crab
Copper 0.814mg 0.403mg Crab
Manganese 0.074mg 5.63mg Bran raw
Selenium 42.9µg 45.2µg Bran raw
Vitamin A 2IU 0IU Crab
Vitamin A RAE 1µg 0µg Crab
Vitamin E 1.84mg 1.01mg Crab
Vitamin C 3.3mg 0mg Crab
Vitamin B1 0.023mg 1.17mg Bran raw
Vitamin B2 0.093mg 0.22mg Bran raw
Vitamin B3 2.747mg 0.934mg Crab
Vitamin B5 0.997mg 1.494mg Bran raw
Vitamin B6 0.156mg 0.165mg Bran raw
Folate 51µg 52µg Bran raw
Vitamin B12 3.33µg 0µg Crab
Vitamin K 0.3µg 3.2µg Bran raw
Tryptophan 0.226mg 0.335mg Bran raw
Threonine 0.727mg 0.502mg Crab
Isoleucine 0.776mg 0.668mg Crab
Leucine 1.307mg 1.374mg Bran raw
Lysine 1.386mg 0.76mg Crab
Methionine 0.452mg 0.335mg Crab
Phenylalanine 0.708mg 0.908mg Bran raw
Valine 0.806mg 0.964mg Bran raw
Histidine 0.393mg 0.41mg Bran raw
Cholesterol 97mg 0mg Bran raw
Trans Fat 0.014g Bran raw
Saturated Fat 0.201g 1.328g 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 2.376g Bran raw
Polyunsaturated fat 0.258g 2.766g Bran raw
Omega-6 - Eicosadienoic acid 0.005g Crab

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Crab Bran raw
Low Fats diet ok
Low Carbs diet ok
Low Calories diet ok
Low Glycemic Index diet ok

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
46%
Bran raw
Minerals Daily Need Coverage Score
89%
Crab
195%
Bran raw

Comparison summary

Which food is lower in Sugar?
Crab
Crab is lower in Sugar (difference - 1.45g)
Which food is lower in Saturated Fat?
Crab
Crab is lower in Saturated Fat (difference - 1.127g)
Which food is lower in glycemic index?
Crab
Crab is lower in glycemic index (difference - 56)
Which food contains less Sodium?
Bran raw
Bran raw contains less Sodium (difference - 559mg)
Which food is lower in Cholesterol?
Bran raw
Bran raw is lower in Cholesterol (difference - 97mg)
Which food is cheaper?
Bran raw
Bran raw is cheaper (difference - $12)
Which food is richer in minerals?
?
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.
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. Bran raw - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168872/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.