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  6. Bean raw vs. Crab meat

Bean raw vs. Crab meat — In-Depth Nutrition Comparison

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How are bean raw and crab meat different?

  • Bean raw is higher in folate, fiber, vitamin B1, iron, manganese, and potassium; however, crab meat is richer in vitamin B12, zinc, and copper.
  • Daily need coverage for vitamin B12 for crab meat is 479% higher.
  • Bean raw has less sodium.
  • Crab meat has a lower glycemic index (0) than bean raw (33).

Beans, pinto, mature seeds, raw and Crustaceans, crab, alaska king, cooked, moist heat are the varieties used in this article.

Infographic

Bean raw vs Crab meat 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.
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 126% 34% 123% 190% 298% 62% 176% 1.6% 150% 152%
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 45% 18% 23% 29% 394% 208% 120% 140% 5.2% 218%
Contains more MagnesiumMagnesium +179.4%
Contains more CalciumCalcium +91.5%
Contains more PotassiumPotassium +431.7%
Contains more IronIron +567.1%
Contains more PhosphorusPhosphorus +46.8%
Contains less SodiumSodium -98.9%
Contains more ManganeseManganese +2770%
Contains more CopperCopper +32.4%
Contains more ZincZinc +234.2%
Contains more SeleniumSelenium +43.4%

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.
Vitamin C Vit. C Vitamin A Vit. A Vitamin E Vit. E Vitamin D Vit. D Vitamin B1 Vit. B1 Vitamin B2 Vit. B2 Vitamin B3 Vit. B3 Vitamin B5 Vit. B5 Vitamin B6 Vit. B6 Vitamin B12 Vit. B12 Vitamin K Vit. K Folate Folate Choline Choline 21% 0% 4.2% 0% 178% 49% 22% 47% 109% 0% 14% 394% 36%
Vitamin C Vit. C Vitamin A Vit. A Vitamin E Vit. E Vitamin D Vit. D Vitamin B1 Vit. B1 Vitamin B2 Vit. B2 Vitamin B3 Vit. B3 Vitamin B5 Vit. B5 Vitamin B6 Vit. B6 Vitamin B12 Vit. B12 Vitamin K Vit. K Folate Folate Choline Choline 25% 3% 0% 0% 13% 13% 25% 24% 42% 1438% 0% 38% 0%
Contains more Vitamin EVitamin E +∞%
Contains more Vitamin B1Vitamin B1 +1245.3%
Contains more Vitamin B2Vitamin B2 +285.5%
Contains more Vitamin B5Vitamin B5 +96.3%
Contains more Vitamin B6Vitamin B6 +163.3%
Contains more Vitamin KVitamin K +∞%
Contains more FolateFolate +929.4%
Contains more CholineCholine +∞%
Contains more Vitamin CVitamin C +20.6%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin B3Vitamin B3 +14.1%
Contains more Vitamin B12Vitamin B12 +∞%
~equal in Vitamin D ~µg

All nutrients comparison - raw data values

Nutrient Bean raw Crab meat DV% diff.
Vitamin B12 0µg 11.5µg 479%
Folate 525µg 51µg 119%
Fiber 15.5g 0g 62%
Vitamin B1 0.713mg 0.053mg 55%
Iron 5.07mg 0.76mg 54%
Zinc 2.28mg 7.62mg 49%
Manganese 1.148mg 0.04mg 48%
Sodium 12mg 1072mg 46%
Potassium 1393mg 262mg 33%
Copper 0.893mg 1.182mg 32%
Magnesium 176mg 63mg 27%
Vitamin B6 0.474mg 0.18mg 23%
Selenium 27.9µg 40µg 22%
Carbs 62.55g 0g 21%
Phosphorus 411mg 280mg 19%
Cholesterol 0mg 53mg 18%
Starch 34.17g 14%
Calories 347kcal 97kcal 13%
Choline 66.2mg 12%
Vitamin B2 0.212mg 0.055mg 12%
Vitamin B5 0.785mg 0.4mg 8%
Vitamin K 5.6µg 5%
Calcium 113mg 59mg 5%
Protein 21.42g 19.35g 4%
Vitamin E 0.21mg 1%
Vitamin A 0µg 9µg 1%
Vitamin C 6.3mg 7.6mg 1%
Polyunsaturated fat 0.407g 0.536g 1%
Vitamin B3 1.174mg 1.34mg 1%
Fats 1.23g 1.54g 0%
Net carbs 47.05g 0g N/A
Sugar 2.11g N/A
Saturated fat 0.235g 0.133g 0%
Monounsaturated fat 0.229g 0.185g 0%
Tryptophan 0.237mg 0.269mg 0%
Threonine 0.81mg 0.783mg 0%
Isoleucine 0.871mg 0.938mg 0%
Leucine 1.558mg 1.536mg 0%
Lysine 1.356mg 1.684mg 0%
Methionine 0.259mg 0.545mg 0%
Phenylalanine 1.095mg 0.817mg 0%
Valine 0.998mg 0.91mg 0%
Histidine 0.556mg 0.393mg 0%
Omega-3 - EPA 0g 0.295g N/A
Omega-3 - DHA 0g 0.118g N/A
Omega-3 - DPA 0g 0.031g N/A

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
21% 63% 11% 3%
Protein: 21.42 g
Fats: 1.23 g
Carbs: 62.55 g
Water: 11.33 g
Other: 3.47 g
19% 78%
Protein: 19.35 g
Fats: 1.54 g
Carbs: 0 g
Water: 77.55 g
Other: 1.56 g
Contains more CarbsCarbs +∞%
Contains more OtherOther +122.4%
Contains more FatsFats +25.2%
Contains more WaterWater +584.5%
~equal in Protein ~19.35g

Fat Type Comparison

Fat type breakdown side-by-side comparison
27% 26% 47%
Saturated fat: Sat. Fat 0.235 g
Monounsaturated fat: Mono. Fat 0.229 g
Polyunsaturated fat: Poly. Fat 0.407 g
16% 22% 63%
Saturated fat: Sat. Fat 0.133 g
Monounsaturated fat: Mono. Fat 0.185 g
Polyunsaturated fat: Poly. Fat 0.536 g
Contains more Mono. FatMonounsaturated fat +23.8%
Contains less Sat. FatSaturated fat -43.4%
Contains more Poly. FatPolyunsaturated fat +31.7%

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. Bean raw - https://fdc.nal.usda.gov/fdc-app.html#/food-details/175199/nutrients
  2. Crab meat - https://fdc.nal.usda.gov/fdc-app.html#/food-details/174202/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.