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  6. Cheese vs. Crab meat

Cheese vs. Crab meat — In-Depth Nutrition Comparison

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What are the main differences between cheese and crab meat?

  • Cheese is richer in calcium, vitamin B2, phosphorus, and vitamin A, while crab meat is higher in vitamin B12, copper, zinc, and selenium.
  • Crab meat's daily need coverage for vitamin B12 is 433% higher.
  • Crab meat has 142 times less saturated fat than cheese. Cheese has 18.867g of saturated fat, while crab meat has 0.133g.

We used Cheese, cheddar and Crustaceans, crab, alaska king, cooked, moist heat types in this comparison.

Infographic

Cheese 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.
Cheese
Cheese
3
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 19% 213% 6.7% 5.3% 10% 99% 195% 85% 3.5% 155%
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 CalciumCalcium +1103.4%
Contains more PhosphorusPhosphorus +62.5%
Contains less SodiumSodium -39.1%
Contains more MagnesiumMagnesium +133.3%
Contains more PotassiumPotassium +244.7%
Contains more IronIron +442.9%
Contains more CopperCopper +3840%
Contains more ZincZinc +109.3%
Contains more ManganeseManganese +48.1%
Contains more SeleniumSelenium +40.4%

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.
Cheese
Cheese
5
Vitamin C Vit. C Vitamin D Vit. D Vitamin A Vit. A Vitamin E Vit. E 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 0% 9% 110% 14% 7.3% 99% 1.1% 25% 15% 138% 6% 20%
Vitamin C Vit. C Vitamin D Vit. D Vitamin A Vit. A Vitamin E Vit. E 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 25% 0% 3% 0% 13% 13% 25% 24% 42% 1438% 0% 38%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin AVitamin A +3566.7%
Contains more Vitamin EVitamin E +∞%
Contains more Vitamin B2Vitamin B2 +678.2%
Contains more Vitamin KVitamin K +∞%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin B1Vitamin B1 +82.8%
Contains more Vitamin B3Vitamin B3 +2171.2%
Contains more Vitamin B6Vitamin B6 +172.7%
Contains more Vitamin B12Vitamin B12 +945.5%
Contains more FolateFolate +88.9%
~equal in Vitamin B5 ~0.4mg

All nutrients comparison - raw data values

Nutrient Cheese Crab meat DV% diff.
Vitamin B12 1.1µg 11.5µg 433%
Copper 0.03mg 1.182mg 128%
Saturated fat 18.867g 0.133g 85%
Calcium 710mg 59mg 65%
Fats 33.31g 1.54g 49%
Zinc 3.64mg 7.62mg 36%
Vitamin A 330µg 9µg 36%
Vitamin B2 0.428mg 0.055mg 29%
Phosphorus 455mg 280mg 25%
Monounsaturated fat 9.246g 0.185g 23%
Selenium 28.5µg 40µg 21%
Sodium 653mg 1072mg 18%
Calories 404kcal 97kcal 15%
Cholesterol 99mg 53mg 15%
Magnesium 27mg 63mg 9%
Vitamin B6 0.066mg 0.18mg 9%
Vitamin C 0mg 7.6mg 8%
Iron 0.14mg 0.76mg 8%
Vitamin B3 0.059mg 1.34mg 8%
Protein 22.87g 19.35g 7%
Folate 27µg 51µg 6%
Polyunsaturated fat 1.421g 0.536g 6%
Potassium 76mg 262mg 5%
Vitamin E 0.71mg 5%
Vitamin D* 24 IU 3%
Vitamin D 0.6µg 3%
Choline 16.5mg 3%
Vitamin B1 0.029mg 0.053mg 2%
Vitamin K 2.4µg 2%
Carbs 3.09g 0g 1%
Manganese 0.027mg 0.04mg 1%
Protein per 100 calories 5.7g 20g N/A
Calories per 10 g protein 177kcal 50kcal N/A
Weight per 100 calories 25g 103g N/A
Unsaturated / Saturated Fat ratio 0.57 5.4 N/A
Net carbs 3.09g 0g N/A
Sugar 0.48g N/A
Vitamin B5 0.41mg 0.4mg 0%
Trans fat 0.917g N/A
Tryptophan 0.547mg 0.269mg 0%
Threonine 1.044mg 0.783mg 0%
Isoleucine 1.206mg 0.938mg 0%
Leucine 1.939mg 1.536mg 0%
Lysine 1.025mg 1.684mg 0%
Methionine 0.547mg 0.545mg 0%
Phenylalanine 1.074mg 0.817mg 0%
Valine 1.404mg 0.91mg 0%
Histidine 0.547mg 0.393mg 0%
Omega-3 - EPA 0.01g 0.295g N/A
Omega-3 - DHA 0.001g 0.118g N/A
Omega-3 - DPA 0.017g 0.031g N/A
Omega-6 - Eicosadienoic acid 0.007g N/A

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Cheese
Cheese
4
23% 33% 3% 37% 4%
Protein: 22.87 g
Fats: 33.31 g
Carbs: 3.09 g
Water: 37.02 g
Other: 3.71 g
19% 78%
Protein: 19.35 g
Fats: 1.54 g
Carbs: 0 g
Water: 77.55 g
Other: 1.56 g
Contains more ProteinProtein +18.2%
Contains more FatsFats +2063%
Contains more CarbsCarbs +∞%
Contains more OtherOther +137.8%
Contains more WaterWater +109.5%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Cheese
Cheese
2
64% 31% 5%
Saturated fat: Sat. Fat 18.867 g
Monounsaturated fat: Mono. Fat 9.246 g
Polyunsaturated fat: Poly. Fat 1.421 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 more Mono. FatMonounsaturated fat +4897.8%
Contains more Poly. FatPolyunsaturated fat +165.1%
Contains less Sat. FatSaturated fat -99.3%

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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. Cheese - https://fdc.nal.usda.gov/fdc-app.html#/food-details/173414/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.