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  6. Beans vs. Crab meat

Beans vs. Crab meat — In-Depth Nutrition Comparison

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What are the main differences between beans and crab meat?

  • Beans are richer in fiber and vitamin B1, while crab meat is higher in vitamin B12, copper, selenium, zinc, phosphorus, and magnesium.
  • Crab meat's daily need coverage for vitamin B12 is 479% higher.
  • Beans are lower in sodium.
  • Beans have a higher glycemic index (33) than crab meat (0).

We used Beans, baked, canned, no salt added and Crustaceans, crab, alaska king, cooked, moist heat types in this comparison.

Infographic

Beans 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.
Beans
Beans
2
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 23% 15% 26% 11% 69% 38% 45% 0.13% 0% 25%
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 PotassiumPotassium +13%
Contains less SodiumSodium -99.9%
Contains more MagnesiumMagnesium +96.9%
Contains more CalciumCalcium +18%
Contains more IronIron +162.1%
Contains more CopperCopper +473.8%
Contains more ZincZinc +444.3%
Contains more PhosphorusPhosphorus +169.2%
Contains more SeleniumSelenium +788.9%

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.
Beans
Beans
4
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 10% 1.7% 3% 0% 38% 14% 8.1% 0% 30% 0% 2% 18% 17%
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 +183%
Contains more Vitamin KVitamin K +∞%
Contains more CholineCholine +∞%
Contains more Vitamin CVitamin C +145.2%
Contains more Vitamin AVitamin A +80%
Contains more Vitamin B3Vitamin B3 +211.6%
Contains more Vitamin B6Vitamin B6 +38.5%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more FolateFolate +112.5%
~equal in Vitamin D ~µg
~equal in Vitamin B2 ~0.055mg

All nutrients comparison - raw data values

Nutrient Beans Crab meat DV% diff.
Vitamin B12 0µg 11.5µg 479%
Copper 0.206mg 1.182mg 108%
Selenium 4.5µg 40µg 65%
Zinc 1.4mg 7.62mg 57%
Sodium 1mg 1072mg 47%
Protein 4.8g 19.35g 29%
Phosphorus 104mg 280mg 25%
Fiber 5.5g 0g 22%
Cholesterol 0mg 53mg 18%
Vitamin B5 0.4mg 8%
Vitamin B1 0.15mg 0.053mg 8%
Folate 24µg 51µg 7%
Carbs 20.49g 0g 7%
Magnesium 32mg 63mg 7%
Vitamin B3 0.43mg 1.34mg 6%
Choline 30.8mg 6%
Iron 0.29mg 0.76mg 6%
Vitamin C 3.1mg 7.6mg 5%
Vitamin B6 0.13mg 0.18mg 4%
Polyunsaturated fat 0.172g 0.536g 2%
Manganese 0.04mg 2%
Fats 0.4g 1.54g 2%
Vitamin E 0.15mg 1%
Potassium 296mg 262mg 1%
Calcium 50mg 59mg 1%
Vitamin K 0.8µg 1%
Calories 105kcal 97kcal 0%
Net carbs 14.99g 0g N/A
Sugar 7.78g N/A
Vitamin A 5µg 9µg 0%
Vitamin B2 0.06mg 0.055mg 0%
Saturated fat 0.103g 0.133g 0%
Monounsaturated fat 0.035g 0.185g 0%
Tryptophan 0.269mg 0%
Threonine 0.783mg 0%
Isoleucine 0.938mg 0%
Leucine 1.536mg 0%
Lysine 1.684mg 0%
Methionine 0.545mg 0%
Phenylalanine 0.817mg 0%
Valine 0.91mg 0%
Histidine 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
Beans
Beans
2
5% 20% 73% 2%
Protein: 4.8 g
Fats: 0.4 g
Carbs: 20.49 g
Water: 72.6 g
Other: 1.71 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 ProteinProtein +303.1%
Contains more FatsFats +285%
~equal in Water ~77.55g
~equal in Other ~1.56g

Fat Type Comparison

Fat type breakdown side-by-side comparison
Beans
Beans
1
33% 11% 55%
Saturated fat: Sat. Fat 0.103 g
Monounsaturated fat: Mono. Fat 0.035 g
Polyunsaturated fat: Poly. Fat 0.172 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 less Sat. FatSaturated fat -22.6%
Contains more Mono. FatMonounsaturated fat +428.6%
Contains more Poly. FatPolyunsaturated fat +211.6%

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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. Beans - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168128/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.