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Broccoli vs. Crab meat — In-Depth Nutrition Comparison

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What are the differences between broccoli and crab meat?

  • Broccoli is higher in vitamin C, vitamin A, and fiber, yet crab meat is higher in vitamin B12, copper, selenium, zinc, and phosphorus.
  • Crab meat's daily need coverage for vitamin B12 is 479% more.
  • The amount of sodium in broccoli is lower.
  • The glycemic index of crab meat is lower.

We used Broccoli, raw and Crustaceans, crab, alaska king, cooked, moist heat types in this article.

Infographic

Broccoli 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.
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 15% 14% 28% 27% 16% 11% 28% 4.3% 27% 14%
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 +20.6%
Contains less SodiumSodium -96.9%
Contains more ManganeseManganese +425%
Contains more MagnesiumMagnesium +200%
Contains more CalciumCalcium +25.5%
Contains more CopperCopper +2312.2%
Contains more ZincZinc +1758.5%
Contains more PhosphorusPhosphorus +324.2%
Contains more SeleniumSelenium +1500%
~equal in Iron ~0.76mg

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 297% 10% 16% 0% 18% 27% 12% 34% 40% 0% 254% 47% 10%
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 CVitamin C +1073.7%
Contains more Vitamin AVitamin A +244.4%
Contains more Vitamin EVitamin E +∞%
Contains more Vitamin B1Vitamin B1 +34%
Contains more Vitamin B2Vitamin B2 +112.7%
Contains more Vitamin B5Vitamin B5 +43.3%
Contains more Vitamin KVitamin K +∞%
Contains more FolateFolate +23.5%
Contains more CholineCholine +∞%
Contains more Vitamin B3Vitamin B3 +109.7%
Contains more Vitamin B12Vitamin B12 +∞%
~equal in Vitamin D ~µg
~equal in Vitamin B6 ~0.18mg

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
3% 7% 89%
Protein: 2.82 g
Fats: 0.37 g
Carbs: 6.64 g
Water: 89.3 g
Other: 0.87 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 WaterWater +15.2%
Contains more ProteinProtein +586.2%
Contains more FatsFats +316.2%
Contains more OtherOther +79.3%

Fat Type Comparison

Fat type breakdown side-by-side comparison
44% 13% 43%
Saturated fat: Sat. Fat 0.039 g
Monounsaturated fat: Mono. Fat 0.011 g
Polyunsaturated fat: Poly. Fat 0.038 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 -70.7%
Contains more Mono. FatMonounsaturated fat +1581.8%
Contains more Poly. FatPolyunsaturated fat +1310.5%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Broccoli Crab meat DV% diff.
Vitamin B12 0µg 11.5µg 479%
Copper 0.049mg 1.182mg 126%
Vitamin C 89.2mg 7.6mg 91%
Vitamin K 101.6µg 85%
Selenium 2.5µg 40µg 68%
Zinc 0.41mg 7.62mg 66%
Sodium 33mg 1072mg 45%
Protein 2.82g 19.35g 33%
Phosphorus 66mg 280mg 31%
Cholesterol 0mg 53mg 18%
Magnesium 21mg 63mg 10%
Fiber 2.6g 0g 10%
Manganese 0.21mg 0.04mg 7%
Vitamin E 0.78mg 5%
Vitamin B2 0.117mg 0.055mg 5%
Vitamin B3 0.639mg 1.34mg 4%
Folate 63µg 51µg 3%
Choline 18.7mg 3%
Polyunsaturated fat 0.038g 0.536g 3%
Vitamin B5 0.573mg 0.4mg 3%
Calories 34kcal 97kcal 3%
Vitamin B1 0.071mg 0.053mg 2%
Potassium 316mg 262mg 2%
Carbs 6.64g 0g 2%
Fats 0.37g 1.54g 2%
Vitamin A 31µg 9µg 2%
Fructose 0.68g 1%
Calcium 47mg 59mg 1%
Net carbs 4.04g 0g N/A
Iron 0.73mg 0.76mg 0%
Sugar 1.7g N/A
Vitamin B6 0.175mg 0.18mg 0%
Saturated fat 0.039g 0.133g 0%
Monounsaturated fat 0.011g 0.185g 0%
Tryptophan 0.033mg 0.269mg 0%
Threonine 0.088mg 0.783mg 0%
Isoleucine 0.079mg 0.938mg 0%
Leucine 0.129mg 1.536mg 0%
Lysine 0.135mg 1.684mg 0%
Methionine 0.038mg 0.545mg 0%
Phenylalanine 0.117mg 0.817mg 0%
Valine 0.125mg 0.91mg 0%
Histidine 0.059mg 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

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Broccoli Crab meat
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
59%
Broccoli
125%
Crab meat
Minerals Daily Need Coverage Score
19%
Broccoli
120%
Crab meat

Comparison summary

Which food is lower in Sugar?
Crab meat
Crab meat is lower in Sugar (difference - 1.7g)
Which food is lower in glycemic index?
Crab meat
Crab meat is lower in glycemic index (difference - 32)
Which food is richer in minerals?
Crab meat
Crab meat is relatively richer in minerals
Which food is lower in Cholesterol?
Broccoli
Broccoli is lower in Cholesterol (difference - 53mg)
Which food contains less Sodium?
Broccoli
Broccoli contains less Sodium (difference - 1039mg)
Which food is lower in Saturated fat?
Broccoli
Broccoli is lower in Saturated fat (difference - 0.094g)
Which food is cheaper?
Broccoli
Broccoli is cheaper (difference - $11.6)
Which food is richer in vitamins?
Broccoli
Broccoli is relatively richer in vitamins

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. Broccoli - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170379/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.