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Squid as food vs Crab meat - In-Depth Nutrition Comparison

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Comparison summary

Which food contains less Sodium?
Squid as food
Squid as food contains less Sodium (difference - 328mg)
Which food is lower in glycemic index?
Squid as food
Squid as food is lower in glycemic index (difference - 0)
Which food is cheaper?
Squid as food
Squid as food is cheaper (difference - $12)
Which food is richer in vitamins?
Squid as food
Squid as food is relatively richer in vitamins
Which food is lower in Cholesterol?
Crab meat
Crab meat is lower in Cholesterol (difference - 171mg)
Which food is lower in Saturated Fat?
Crab meat
Crab meat is lower in Saturated Fat (difference - 0.103g)
Which food contains less Sugars?
?
The foods are relatively equal in Sugars ( g)
Which food is richer in minerals?
?
It cannot be definitely stated which food is richer in minerals. See charts below for detailed information.

Comparison summary table

Pay attention at the most right column. It shows the amounts side by side, making it easier to realize the amount of difference.
Squid as food Crab meat
Lower in Sodium ok
Lower in glycemic index ok
Lower in price ok
Rich in vitamins ok
Lower in Cholesterol ok
Lower in Saturated Fat ok
Lower in Sugars Equal
Rich in minerals Equal

Which food is preferable in case of diets?

ok
ok
is better in case of low diet
Squid as food Crab meat
Low Calories diet ok
Low Fats diet ok
Low Carbs diet ok
Low glycemic index diet ok

Vitamin and Mineral Summary Scores

Summary score is calculated by summing up the daily values contained in 300 grams of the product. Obviously the more the food fulfils human daily needs, the more the summary score is
Vitamin Summary Score
63
Squid as food
58
Crab meat
Mineral Summary Score
103
Squid as food
81
Crab meat

Mineral Comparison

Mineral comparison score is based on the number of minerals by which one or the other food is richer. The "coverage" chart below show how much of the daily needs can be covered by 300 grams of the food
:
Contains more Iron +1326.3%
Contains more Calcium +205.1%
Contains more Potassium +143.1%
Contains more Phosphorus +107.1%
Contains less Sodium -30.6%
Contains more Copper +18.4%
Contains more Zinc +120.2%
Equal in Magnesium - 63
Contains more Iron +1326.3%
Contains more Calcium +205.1%
Contains more Potassium +143.1%
Contains more Phosphorus +107.1%
Contains less Sodium -30.6%
Contains more Copper +18.4%
Contains more Zinc +120.2%
Equal in Magnesium - 63

Vitamin Comparison

Vitamin comparison score is based on the number of vitamins by which one or the other food is richer. The "coverage" chart below show how much of the daily needs can be covered by 300 grams of the food
:
Contains more Vitamin C +11.8%
Contains more Vitamin A +2227.6%
Contains more Vitamin B2 +3043.6%
Contains more Vitamin B3 +63.4%
Contains more Vitamin B5 +125%
Contains more Vitamin B6 +50%
Contains more Vitamin B1 +211.8%
Contains more Vitamin B12 +113%
Contains more Vitamin C +11.8%
Contains more Vitamin A +2227.6%
Contains more Vitamin B2 +3043.6%
Contains more Vitamin B3 +63.4%
Contains more Vitamin B5 +125%
Contains more Vitamin B6 +50%
Contains more Vitamin B1 +211.8%
Contains more Vitamin B12 +113%

Macronutrients Comparison

Macronutrient comparison charts compare the amount of protein, total fats and total carbohydrates in 300 grams of the food. The displayed values show how much of the daily needs can be covered by 300 grams of the food
Protein
195%
Squid as food
116%
Crab meat
Carbohydrates
2%
Squid as food
0%
Crab meat
Fats
6%
Squid as food
7%
Crab meat

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All nutrients comparison - raw data values

In the column "Opinion" we made some assumptions which could be controversial. For instance we are assuming that less saturated fats is good for you. Please ignore this column if you have your own opinion.We marked the nutrients, comparison of which we considered as not meaningful, as "N/A"
Nutrient Squid as food Crab meat Opinion
Calories 158 97 Squid as food
Protein 32.48 19.35 Squid as food
Fats 1.4 1.54 Crab meat
Vitamin C 8.5 7.6 Squid as food
Carbs 1.64 0 Squid as food
Cholesterol 224 53 Crab meat
Vitamin D
Iron 10.84 0.76 Squid as food
Calcium 180 59 Squid as food
Potassium 637 262 Squid as food
Magnesium 60 63 Crab meat
Sugars
Fiber 0 0
Copper 0.998 1.182 Crab meat
Zinc 3.46 7.62 Crab meat
Starch
Phosphorus 580 280 Squid as food
Sodium 744 1072 Squid as food
Vitamin A 675 29 Squid as food
Vitamin E
Vitamin D
Vitamin B1 0.017 0.053 Crab meat
Vitamin B2 1.729 0.055 Squid as food
Vitamin B3 2.189 1.34 Squid as food
Vitamin B5 0.9 0.4 Squid as food
Vitamin B6 0.27 0.18 Squid as food
Vitamin B12 5.4 11.5 Crab meat
Vitamin K
Folic acid (B9) 0 0
Trans Fat
Saturated Fat 0.236 0.133 Crab meat
Monounsaturated Fat 0.162 0.185 Crab meat
Polyunsaturated fat 0.268 0.536 Crab meat
Tryptophan 0.364 0.269 Squid as food
Threonine 1.398 0.783 Squid as food
Isoleucine 1.414 0.938 Squid as food
Leucine 2.287 1.536 Squid as food
Lysine 2.427 1.684 Squid as food
Methionine 0.733 0.545 Squid as food
Phenylalanine 1.164 0.817 Squid as food
Valine 1.419 0.91 Squid as food
Histidine 0.624 0.393 Squid as food
The main source of information is USDA Food Composition Database (U.S. Department of Agriculture)
Dietary Guidelines for Americans is used as the primary source for advice in this web resource
Data provided by FoodStruct.com should be considered and used as information only. Please consult your physician before beginning any diet.