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  6. Beefsteak raw vs. Crab

Beefsteak raw vs. Crab — In-Depth Nutrition Comparison

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A recap on differences between Beefsteak raw and Crab

  • Beefsteak raw has more Vitamin B6, Iron, Vitamin B3, and Zinc, however, Crab is higher in Copper, Selenium, Vitamin B12, and Folate.
  • Crab covers your daily Copper needs 82% more than Beefsteak raw.
  • Crab contains 4 times less Iron than Beefsteak raw. Beefsteak raw contains 2mg of Iron, while Crab contains 0.5mg.
  • Beefsteak raw has less Cholesterol.

Food varieties used in this article are Beef, loin, top sirloin cap steak, boneless, separable lean only, trimmed to 1/8" fat, all grades, raw and Crustaceans, crab, blue, canned.

Infographic

Beefsteak 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.
Beefsteak raw
Beefsteak raw
4
:
6
Crab
Crab
Contains more Iron +300%
Contains more Potassium +44.8%
Contains less Sodium -90.2%
Contains more Zinc +39.1%
Contains more Calcium +1720%
Contains more Magnesium +44%
Contains more Copper +930.4%
Contains more Selenium +53.8%
Equal in Phosphorus - 234
Beefsteak raw
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 2% 75% 18% 95% 34% 8% 145% 27% 0% 153%
Crab
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 28% 19% 26% 101% 23% 74% 104% 272% 10% 234%
Contains more Iron +300%
Contains more Potassium +44.8%
Contains less Sodium -90.2%
Contains more Zinc +39.1%
Contains more Calcium +1720%
Contains more Magnesium +44%
Contains more Copper +930.4%
Contains more Selenium +53.8%
Equal in Phosphorus - 234

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.
Beefsteak raw
Beefsteak raw
7
:
5
Crab
Crab
Contains more Vitamin A +200%
Contains more Vitamin D +∞%
Contains more Vitamin B1 +226.1%
Contains more Vitamin B2 +95.7%
Contains more Vitamin B3 +83.8%
Contains more Vitamin B6 +248.1%
Contains more Vitamin K +400%
Contains more Vitamin C +∞%
Contains more Folate +1600%
Contains more Vitamin B12 +23.8%
Beefsteak raw
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 1% 0% 3% 0% 19% 42% 95% 0% 126% 3% 337% 4%
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 +200%
Contains more Vitamin D +∞%
Contains more Vitamin B1 +226.1%
Contains more Vitamin B2 +95.7%
Contains more Vitamin B3 +83.8%
Contains more Vitamin B6 +248.1%
Contains more Vitamin K +400%
Contains more Vitamin C +∞%
Contains more Folate +1600%
Contains more Vitamin B12 +23.8%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Beefsteak raw
Beefsteak raw
2
:
2
Crab
Crab
Contains more Protein +19.6%
Contains more Fats +624.3%
Contains more Other +412.1%
Equal in Water - 79.69
Beefsteak raw
21% 5% 73%
Protein: 21.38 g
Fats: 5.36 g
Carbs: 0 g
Water: 72.93 g
Other: 0.33 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 Protein +19.6%
Contains more Fats +624.3%
Contains more Other +412.1%
Equal in Water - 79.69

Fat Type Comparison

Fat type breakdown side-by-side comparison
Beefsteak raw
Beefsteak raw
1
:
2
Crab
Crab
Contains more Monounsaturated Fat +1724.8%
Contains less Saturated Fat -89.3%
Contains more Polyunsaturated fat +36.5%
Beefsteak raw
42% 53% 4%
Saturated Fat: 1.875 g
Monounsaturated Fat: 2.354 g
Polyunsaturated fat: 0.189 g
Crab
34% 22% 44%
Saturated Fat: 0.201 g
Monounsaturated Fat: 0.129 g
Polyunsaturated fat: 0.258 g
Contains more Monounsaturated Fat +1724.8%
Contains less Saturated Fat -89.3%
Contains more Polyunsaturated fat +36.5%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Beefsteak raw Crab Opinion
Protein 21.38g 17.88g Beefsteak raw
Fats 5.36g 0.74g Beefsteak raw
Calories 134kcal 83kcal Beefsteak raw
Calcium 5mg 91mg Crab
Iron 2mg 0.5mg Beefsteak raw
Magnesium 25mg 36mg Crab
Phosphorus 220mg 234mg Crab
Potassium 375mg 259mg Beefsteak raw
Sodium 55mg 563mg Beefsteak raw
Zinc 5.3mg 3.81mg Beefsteak raw
Copper 0.079mg 0.814mg Crab
Manganese 0.074mg Crab
Selenium 27.9µg 42.9µg Crab
Vitamin A 6IU 2IU Beefsteak raw
Vitamin A RAE 2µg 1µg Beefsteak raw
Vitamin E 1.84mg Crab
Vitamin D 3IU 0IU Beefsteak raw
Vitamin D 0.1µg 0µg Beefsteak raw
Vitamin C 0mg 3.3mg Crab
Vitamin B1 0.075mg 0.023mg Beefsteak raw
Vitamin B2 0.182mg 0.093mg Beefsteak raw
Vitamin B3 5.048mg 2.747mg Beefsteak raw
Vitamin B5 0.997mg Crab
Vitamin B6 0.543mg 0.156mg Beefsteak raw
Folate 3µg 51µg Crab
Vitamin B12 2.69µg 3.33µg Crab
Vitamin K 1.5µg 0.3µg Beefsteak raw
Tryptophan 0.262mg 0.226mg Beefsteak raw
Threonine 1.099mg 0.727mg Beefsteak raw
Isoleucine 1.09mg 0.776mg Beefsteak raw
Leucine 2.011mg 1.307mg Beefsteak raw
Lysine 2.247mg 1.386mg Beefsteak raw
Methionine 0.621mg 0.452mg Beefsteak raw
Phenylalanine 0.931mg 0.708mg Beefsteak raw
Valine 1.152mg 0.806mg Beefsteak raw
Histidine 0.868mg 0.393mg Beefsteak raw
Cholesterol 67mg 97mg Beefsteak raw
Trans Fat 0.253g 0.014g Crab
Saturated Fat 1.875g 0.201g Crab
Omega-3 - DHA 0g 0.067g Crab
Omega-3 - EPA 0g 0.101g Crab
Omega-3 - DPA 0.008g 0.009g Crab
Monounsaturated Fat 2.354g 0.129g Beefsteak raw
Polyunsaturated fat 0.189g 0.258g Crab
Omega-6 - Eicosadienoic acid 0g 0.005g Crab
Omega-6 - Linoleic acid 0.142g Beefsteak raw
Omega-6 - Gamma-linoleic acid 0.007g Beefsteak raw

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Beefsteak raw Crab
Low Fats diet ok
Low Carbs diet Equal
Low Calories diet ok
Low Glycemic Index diet Equal

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
52%
Beefsteak raw
56%
Crab
Minerals Daily Need Coverage Score
55%
Beefsteak raw
89%
Crab

Comparison summary

Which food is richer in minerals?
Crab
Crab is relatively richer in minerals
Which food is lower in Saturated Fat?
Crab
Crab is lower in Saturated Fat (difference - 1.674g)
Which food contains less Sodium?
Beefsteak raw
Beefsteak raw contains less Sodium (difference - 508mg)
Which food is lower in Cholesterol?
Beefsteak raw
Beefsteak raw is lower in Cholesterol (difference - 30mg)
Which food is cheaper?
Beefsteak raw
Beefsteak raw is cheaper (difference - $9.6)
Which food contains less Sugar?
?
The foods are relatively equal in Sugar (0 g)
Which food is lower in glycemic index?
?
The foods have equal glycemic indexes (0)
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. Beefsteak raw - https://fdc.nal.usda.gov/fdc-app.html#/food-details/172173/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.