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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.
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 18% 1.5% 33% 75% 26% 145% 94% 7.2% 0% 152%
Crab
5
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 +44.8%
Contains more IronIron +300%
Contains more ZincZinc +39.1%
Contains less SodiumSodium -90.2%
Contains more MagnesiumMagnesium +44%
Contains more CalciumCalcium +1720%
Contains more CopperCopper +930.4%
Contains more SeleniumSelenium +53.8%
~equal in Phosphorus ~234mg

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 0% 0.67% 0% 1.5% 19% 42% 95% 0% 125% 336% 3.8% 2.3% 0%
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% 0.33% 37% 0% 5.8% 21% 52% 60% 36% 416% 0.75% 38% 44%
Contains more Vitamin AVitamin A +100%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin B1Vitamin B1 +226.1%
Contains more Vitamin B2Vitamin B2 +95.7%
Contains more Vitamin B3Vitamin B3 +83.8%
Contains more Vitamin B6Vitamin B6 +248.1%
Contains more Vitamin KVitamin K +400%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin B12Vitamin B12 +23.8%
Contains more FolateFolate +1600%

Macronutrient Comparison

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

Fat Type Comparison

Fat type breakdown side-by-side comparison
42% 53% 4%
Saturated fat: Sat. Fat 1.875 g
Monounsaturated fat: Mono. Fat 2.354 g
Polyunsaturated fat: Poly. Fat 0.189 g
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 more Mono. FatMonounsaturated fat +1724.8%
Contains less Sat. FatSaturated fat -89.3%
Contains more Poly. FatPolyunsaturated 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 Cholesterol ok
Lower in Sodium 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 DV% diff.
Copper 0.079mg 0.814mg 82%
Vitamin B6 0.543mg 0.156mg 30%
Vitamin B12 2.69µg 3.33µg 27%
Selenium 27.9µg 42.9µg 27%
Sodium 55mg 563mg 22%
Vitamin B5 0.997mg 20%
Iron 2mg 0.5mg 19%
Choline 80.9mg 15%
Zinc 5.3mg 3.81mg 14%
Vitamin B3 5.048mg 2.747mg 14%
Vitamin E 1.84mg 12%
Folate 3µg 51µg 12%
Cholesterol 67mg 97mg 10%
Calcium 5mg 91mg 9%
Saturated fat 1.875g 0.201g 8%
Fats 5.36g 0.74g 7%
Protein 21.38g 17.88g 7%
Vitamin B2 0.182mg 0.093mg 7%
Monounsaturated fat 2.354g 0.129g 6%
Vitamin C 0mg 3.3mg 4%
Vitamin B1 0.075mg 0.023mg 4%
Calories 134kcal 83kcal 3%
Potassium 375mg 259mg 3%
Manganese 0.074mg 3%
Magnesium 25mg 36mg 3%
Phosphorus 220mg 234mg 2%
Vitamin D 0.1µg 0µg 1%
Vitamin K 1.5µg 0.3µg 1%
Vitamin D 3IU 0IU 0%
Vitamin A 2µg 1µg 0%
Trans fat 0.253g 0.014g N/A
Polyunsaturated fat 0.189g 0.258g 0%
Tryptophan 0.262mg 0.226mg 0%
Threonine 1.099mg 0.727mg 0%
Isoleucine 1.09mg 0.776mg 0%
Leucine 2.011mg 1.307mg 0%
Lysine 2.247mg 1.386mg 0%
Methionine 0.621mg 0.452mg 0%
Phenylalanine 0.931mg 0.708mg 0%
Valine 1.152mg 0.806mg 0%
Histidine 0.868mg 0.393mg 0%
Omega-3 - EPA 0g 0.101g N/A
Omega-3 - DHA 0g 0.067g N/A
Omega-3 - DPA 0.008g 0.009g N/A
Omega-6 - Gamma-linoleic acid 0.007g N/A
Omega-6 - Eicosadienoic acid 0g 0.005g N/A
Omega-6 - Linoleic acid 0.142g N/A

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Beefsteak raw Crab
Low Calories diet ok
Low Fats diet ok
Low Carbs diet Equal
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
48%
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 is lower in Cholesterol?
Beefsteak raw
Beefsteak raw is lower in Cholesterol (difference - 30mg)
Which food contains less Sodium?
Beefsteak raw
Beefsteak raw contains less Sodium (difference - 508mg)
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.