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  6. Bean raw vs. Crab

Bean raw vs. Crab — In-Depth Nutrition Comparison

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Summary of differences between Bean raw and Crab

  • Bean raw has more Folate, Fiber, Vitamin B1, Iron, Manganese, Potassium, and Magnesium, while Crab has more Vitamin B12, and Selenium.
  • Crab covers your daily need of Vitamin B12 139% more than Bean raw.

These are the specific foods used in this comparison Beans, pinto, mature seeds, raw and Crustaceans, crab, blue, canned.

Infographic

Bean raw 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.
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%
Crab
Crab
2
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 26% 27% 23% 19% 271% 104% 100% 73% 9.7% 234%
Contains more MagnesiumMagnesium +388.9%
Contains more CalciumCalcium +24.2%
Contains more PotassiumPotassium +437.8%
Contains more IronIron +914%
Contains more PhosphorusPhosphorus +75.6%
Contains less SodiumSodium -97.9%
Contains more ManganeseManganese +1451.4%
Contains more ZincZinc +67.1%
Contains more SeleniumSelenium +53.8%
~equal in Copper ~0.814mg

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%
Crab
Crab
6
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 11% 0.12% 37% 0% 5.8% 21% 52% 60% 36% 416% 0.75% 38% 44%
Contains more Vitamin CVitamin C +90.9%
Contains more Vitamin B1Vitamin B1 +3000%
Contains more Vitamin B2Vitamin B2 +128%
Contains more Vitamin B6Vitamin B6 +203.8%
Contains more Vitamin KVitamin K +1766.7%
Contains more FolateFolate +929.4%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin EVitamin E +776.2%
Contains more Vitamin B3Vitamin B3 +134%
Contains more Vitamin B5Vitamin B5 +27%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more CholineCholine +22.2%
~equal in Vitamin D ~0µg

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
Crab
Crab
1
18% 80% 2%
Protein: 17.88 g
Fats: 0.74 g
Carbs: 0 g
Water: 79.69 g
Other: 1.69 g
Contains more ProteinProtein +19.8%
Contains more FatsFats +66.2%
Contains more CarbsCarbs +∞%
Contains more OtherOther +105.3%
Contains more WaterWater +603.4%

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
Crab
Crab
1
34% 22% 44%
Saturated Fat: Sat. Fat 0.201 g
Monounsaturated Fat: Mono. Fat 0.129 g
Polyunsaturated fat: Poly. Fat 0.258 g
Contains more Mono. FatMonounsaturated Fat +77.5%
Contains more Poly. FatPolyunsaturated fat +57.8%
Contains less Sat. FatSaturated Fat -14.5%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Bean raw Crab Opinion
Calories 347kcal 83kcal Bean raw
Protein 21.42g 17.88g Bean raw
Fats 1.23g 0.74g Bean raw
Vitamin C 6.3mg 3.3mg Bean raw
Net carbs 47.05g 0g Bean raw
Carbs 62.55g 0g Bean raw
Cholesterol 0mg 97mg Bean raw
Magnesium 176mg 36mg Bean raw
Calcium 113mg 91mg Bean raw
Potassium 1393mg 259mg Bean raw
Iron 5.07mg 0.5mg Bean raw
Sugar 2.11g 0g Crab
Fiber 15.5g 0g Bean raw
Copper 0.893mg 0.814mg Bean raw
Zinc 2.28mg 3.81mg Crab
Starch 34.17g 0g Bean raw
Phosphorus 411mg 234mg Bean raw
Sodium 12mg 563mg Bean raw
Vitamin A 0IU 2IU Crab
Vitamin A 0µg 1µg Crab
Vitamin E 0.21mg 1.84mg Crab
Manganese 1.148mg 0.074mg Bean raw
Selenium 27.9µg 42.9µg Crab
Vitamin B1 0.713mg 0.023mg Bean raw
Vitamin B2 0.212mg 0.093mg Bean raw
Vitamin B3 1.174mg 2.747mg Crab
Vitamin B5 0.785mg 0.997mg Crab
Vitamin B6 0.474mg 0.156mg Bean raw
Vitamin B12 0µg 3.33µg Crab
Vitamin K 5.6µg 0.3µg Bean raw
Folate 525µg 51µg Bean raw
Trans Fat 0g 0.014g Bean raw
Choline 66.2mg 80.9mg Crab
Saturated Fat 0.235g 0.201g Crab
Monounsaturated Fat 0.229g 0.129g Bean raw
Polyunsaturated fat 0.407g 0.258g Bean raw
Tryptophan 0.237mg 0.226mg Bean raw
Threonine 0.81mg 0.727mg Bean raw
Isoleucine 0.871mg 0.776mg Bean raw
Leucine 1.558mg 1.307mg Bean raw
Lysine 1.356mg 1.386mg Crab
Methionine 0.259mg 0.452mg Crab
Phenylalanine 1.095mg 0.708mg Bean raw
Valine 0.998mg 0.806mg Bean raw
Histidine 0.556mg 0.393mg Bean raw
Omega-3 - EPA 0g 0.101g Crab
Omega-3 - DHA 0g 0.067g Crab
Omega-3 - DPA 0g 0.009g Crab
Omega-6 - Eicosadienoic acid 0.005g Crab

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Bean raw Crab
Low Calories diet ok
Low Fats diet ok
Low Carbs 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
67%
Bean raw
56%
Crab
Minerals Daily Need Coverage Score
131%
Bean raw
89%
Crab

Comparison summary

Which food is lower in Sugar?
Crab
Crab is lower in Sugar (difference - 2.11g)
Which food is lower in Saturated Fat?
Crab
Crab is lower in Saturated Fat (difference - 0.034g)
Which food is lower in glycemic index?
Crab
Crab is lower in glycemic index (difference - 33)
Which food is lower in Cholesterol?
Bean raw
Bean raw is lower in Cholesterol (difference - 97mg)
Which food contains less Sodium?
Bean raw
Bean raw contains less Sodium (difference - 551mg)
Which food is cheaper?
Bean raw
Bean raw is cheaper (difference - $10.5)
Which food is richer in minerals?
Bean raw
Bean raw is relatively richer in minerals
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. Bean raw - https://fdc.nal.usda.gov/fdc-app.html#/food-details/175199/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.