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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
:
8
Crab
Crab
Contains more Potassium +14.3%
Contains less Sodium -99.8%
Contains more Calcium +82%
Contains more Iron +72.4%
Contains more Magnesium +12.5%
Contains more Phosphorus +125%
Contains more Zinc +172.1%
Contains more Copper +295.1%
Contains more Selenium +853.3%
Bean
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 15% 11% 23% 45% 27% 1% 39% 69% 0% 25%
Crab
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 28% 19% 26% 101% 23% 74% 104% 272% 10% 234%
Contains more Potassium +14.3%
Contains less Sodium -99.8%
Contains more Calcium +82%
Contains more Iron +72.4%
Contains more Magnesium +12.5%
Contains more Phosphorus +125%
Contains more Zinc +172.1%
Contains more Copper +295.1%
Contains more Selenium +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
:
8
Crab
Crab
Contains more Vitamin A +5200%
Contains more Vitamin B1 +552.2%
Contains more Vitamin K +166.7%
Contains more Vitamin E +1126.7%
Contains more Vitamin B2 +55%
Contains more Vitamin B3 +538.8%
Contains more Vitamin B6 +20%
Contains more Folate +112.5%
Contains more Vitamin B12 +∞%
Equal in Vitamin C - 3.3
Bean
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 7% 3% 0% 11% 38% 14% 9% 0% 30% 18% 0% 2%
Crab
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 1% 37% 0% 11% 6% 22% 52% 60% 36% 39% 417% 1%
Contains more Vitamin A +5200%
Contains more Vitamin B1 +552.2%
Contains more Vitamin K +166.7%
Contains more Vitamin E +1126.7%
Contains more Vitamin B2 +55%
Contains more Vitamin B3 +538.8%
Contains more Vitamin B6 +20%
Contains more Folate +112.5%
Contains more Vitamin B12 +∞%
Equal in Vitamin C - 3.3

Macronutrient Comparison

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

Fat Type Comparison

Fat type breakdown side-by-side comparison
Bean
Bean
1
:
2
Crab
Crab
Contains less Saturated Fat -48.8%
Contains more Monounsaturated Fat +268.6%
Contains more Polyunsaturated fat +50%
Bean
33% 11% 55%
Saturated Fat: 0.103 g
Monounsaturated Fat: 0.035 g
Polyunsaturated fat: 0.172 g
Crab
34% 22% 44%
Saturated Fat: 0.201 g
Monounsaturated Fat: 0.129 g
Polyunsaturated fat: 0.258 g
Contains less Saturated Fat -48.8%
Contains more Monounsaturated Fat +268.6%
Contains more Polyunsaturated 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 Sodium ok
Lower in Cholesterol ok
Lower in Saturated Fat ok
Lower in price ok

All nutrients comparison - raw data values

Nutrient Bean Crab Opinion
Net carbs 14.99g 0g Bean
Protein 4.8g 17.88g Crab
Fats 0.4g 0.74g Crab
Carbs 20.49g 0g Bean
Calories 105kcal 83kcal Bean
Sugar 7.78g 0g Crab
Fiber 5.5g 0g Bean
Calcium 50mg 91mg Crab
Iron 0.29mg 0.5mg Crab
Magnesium 32mg 36mg Crab
Phosphorus 104mg 234mg Crab
Potassium 296mg 259mg Bean
Sodium 1mg 563mg Bean
Zinc 1.4mg 3.81mg Crab
Copper 0.206mg 0.814mg Crab
Manganese 0.074mg Crab
Selenium 4.5µg 42.9µg Crab
Vitamin A 106IU 2IU Bean
Vitamin A RAE 5µg 1µg Bean
Vitamin E 0.15mg 1.84mg Crab
Vitamin C 3.1mg 3.3mg 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
Folate 24µg 51µg Crab
Vitamin B12 0µg 3.33µg Crab
Vitamin K 0.8µg 0.3µg Bean
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
Cholesterol 0mg 97mg Bean
Trans Fat 0g 0.014g Bean
Saturated Fat 0.103g 0.201g Bean
Omega-3 - DHA 0g 0.067g Crab
Omega-3 - EPA 0g 0.101g Crab
Omega-3 - DPA 0g 0.009g Crab
Monounsaturated Fat 0.035g 0.129g Crab
Polyunsaturated fat 0.172g 0.258g 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 Fats diet ok
Low Carbs diet ok
Low Calories 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 contains less Sodium?
Bean
Bean contains less Sodium (difference - 562mg)
Which food is lower in Cholesterol?
Bean
Bean is lower in Cholesterol (difference - 97mg)
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.