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  6. Ham vs. Crab

Ham vs. Crab — In-Depth Nutrition Comparison

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A recap on differences between Ham and Crab

  • Ham has more Vitamin B1, Vitamin B6, and Iron, however, Crab is higher in Vitamin B12, Copper, Selenium, Folate, and Vitamin B5.
  • Crab covers your daily Vitamin B12 needs 112% more than Ham.
  • Crab contains 33 times less Vitamin B1 than Ham. Ham contains 0.754mg of Vitamin B1, while Crab contains 0.023mg.
  • Crab has less Sodium.

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

Infographic

Ham vs Crab 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.
Ham
Ham
2
:
8
Crab
Crab
Contains more Iron +196%
Contains more Potassium +10.8%
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%
Equal in Potassium - 259
Ham
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 3% 56% 10% 85% 26% 157% 79% 27% 8% 107%
Crab
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 28% 19% 26% 101% 23% 74% 104% 272% 10% 234%
Contains more Iron +196%
Contains more Potassium +10.8%
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%
Equal in Potassium - 259

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.
Ham
Ham
5
:
7
Crab
Crab
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%
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 +∞%
Ham
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%
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%
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%
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 +∞%

Macronutrient Comparison

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

Fat Type Comparison

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

Comparison summary table

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

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Ham Crab
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
45%
Ham
56%
Crab
Minerals Daily Need Coverage Score
55%
Ham
89%
Crab

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