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  6. Bean vs. Crab

Bean vs. Crab — In-Depth Nutrition Comparison

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Significant differences between Bean and Crab

  • Bean has more Fiber, however, Crab is richer in Vitamin B12, Selenium, Copper, Zinc, Phosphorus, Vitamin B3, and Vitamin E.
  • Crab covers your daily Vitamin B12 needs 139% more than Bean.
  • Bean contains less Sodium.

Specific food types used in this comparison are Beans, baked, canned, no salt added and Crustaceans, crab, blue, canned.

Infographic

Bean 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.
Bean
Bean
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%
Crab
Crab
8
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 PotassiumPotassium +14.3%
Contains less SodiumSodium -99.8%
Contains more MagnesiumMagnesium +12.5%
Contains more CalciumCalcium +82%
Contains more IronIron +72.4%
Contains more CopperCopper +295.1%
Contains more ZincZinc +172.1%
Contains more PhosphorusPhosphorus +125%
Contains more SeleniumSelenium +853.3%

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.
Bean
Bean
3
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% 6.4% 3% 0% 38% 14% 8.1% 0% 30% 0% 2% 18% 17%
Crab
Crab
8
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 AVitamin A +5200%
Contains more Vitamin B1Vitamin B1 +552.2%
Contains more Vitamin KVitamin K +166.7%
Contains more Vitamin EVitamin E +1126.7%
Contains more Vitamin B2Vitamin B2 +55%
Contains more Vitamin B3Vitamin B3 +538.8%
Contains more Vitamin B6Vitamin B6 +20%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more FolateFolate +112.5%
Contains more CholineCholine +162.7%
~equal in Vitamin C ~3.3mg
~equal in Vitamin D ~0µg

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Bean
Bean
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
Crab
Crab
3
18% 80% 2%
Protein: 17.88 g
Fats: 0.74 g
Carbs: 0 g
Water: 79.69 g
Other: 1.69 g
Contains more CarbsCarbs +∞%
Contains more ProteinProtein +272.5%
Contains more FatsFats +85%
~equal in Water ~79.69g
~equal in Other ~1.69g

Fat Type Comparison

Fat type breakdown side-by-side comparison
Bean
Bean
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
Crab
Crab
2
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 less Sat. FatSaturated Fat -48.8%
Contains more Mono. FatMonounsaturated Fat +268.6%
Contains more Poly. FatPolyunsaturated fat +50%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Bean Crab Opinion
Calories 105kcal 83kcal Bean
Protein 4.8g 17.88g Crab
Fats 0.4g 0.74g Crab
Vitamin C 3.1mg 3.3mg Crab
Net carbs 14.99g 0g Bean
Carbs 20.49g 0g Bean
Cholesterol 0mg 97mg Bean
Magnesium 32mg 36mg Crab
Calcium 50mg 91mg Crab
Potassium 296mg 259mg Bean
Iron 0.29mg 0.5mg Crab
Sugar 7.78g 0g Crab
Fiber 5.5g 0g Bean
Copper 0.206mg 0.814mg Crab
Zinc 1.4mg 3.81mg Crab
Phosphorus 104mg 234mg Crab
Sodium 1mg 563mg Bean
Vitamin A 106IU 2IU Bean
Vitamin A 5µg 1µg Bean
Vitamin E 0.15mg 1.84mg Crab
Manganese 0.074mg Crab
Selenium 4.5µg 42.9µg Crab
Vitamin B1 0.15mg 0.023mg Bean
Vitamin B2 0.06mg 0.093mg Crab
Vitamin B3 0.43mg 2.747mg Crab
Vitamin B5 0.997mg Crab
Vitamin B6 0.13mg 0.156mg Crab
Vitamin B12 0µg 3.33µg Crab
Vitamin K 0.8µg 0.3µg Bean
Folate 24µg 51µg Crab
Trans Fat 0g 0.014g Bean
Choline 30.8mg 80.9mg Crab
Saturated Fat 0.103g 0.201g Bean
Monounsaturated Fat 0.035g 0.129g Crab
Polyunsaturated fat 0.172g 0.258g Crab
Tryptophan 0.226mg Crab
Threonine 0.727mg Crab
Isoleucine 0.776mg Crab
Leucine 1.307mg Crab
Lysine 1.386mg Crab
Methionine 0.452mg Crab
Phenylalanine 0.708mg Crab
Valine 0.806mg Crab
Histidine 0.393mg Crab
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 Crab
Low Calories diet ok
Low Fats diet ok
Low Carbs diet ok
Low Glycemic Index diet ok

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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
11%
Bean
56%
Crab
Minerals Daily Need Coverage Score
25%
Bean
89%
Crab

Comparison summary

Which food is lower in Sugar?
Crab
Crab is lower in Sugar (difference - 7.78g)
Which food is lower in glycemic index?
Crab
Crab is lower in glycemic index (difference - 33)
Which food is richer in minerals?
Crab
Crab is relatively richer in minerals
Which food is richer in vitamins?
Crab
Crab is relatively richer in vitamins
Which food is lower in Cholesterol?
Bean
Bean is lower in Cholesterol (difference - 97mg)
Which food contains less Sodium?
Bean
Bean contains less Sodium (difference - 562mg)
Which food is lower in Saturated Fat?
Bean
Bean is lower in Saturated Fat (difference - 0.098g)
Which food is cheaper?
Bean
Bean is cheaper (difference - $10.5)

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