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Cheese vs. Crab — In-Depth Nutrition Comparison

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Significant differences between cheese and crab

  • Cheese has more calcium, fats, vitamin A, phosphorus, and vitamin B2; however, crab is richer in vitamin B12, copper, selenium, and vitamin B3.
  • Cheese covers your daily saturated fat needs 93% more than crab.
  • Crab has 330 times less vitamin A than cheese. Cheese has 330µg of vitamin A, while crab has 1µg.
  • Crab contains less saturated fat.

Specific food types used in this comparison are Cheese, cheddar and Crustaceans, crab, blue, canned.

Infographic

Cheese vs Crab infographic
Infographic link

Mineral Comparison

The mineral comparison score is based on which food has a more favorable amount of each mineral. The �coverage� charts below show how much of the daily mineral needs are covered by the selected amount of each food.
Cheese
Cheese
2
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%
Crab
Crab
7
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 CalciumCalcium +680.2%
Contains more PhosphorusPhosphorus +94.4%
Contains more MagnesiumMagnesium +33.3%
Contains more PotassiumPotassium +240.8%
Contains more IronIron +257.1%
Contains more CopperCopper +2613.3%
Contains less SodiumSodium -13.8%
Contains more ManganeseManganese +174.1%
Contains more SeleniumSelenium +50.5%
~equal in Zinc ~3.81mg

Vitamin Comparison

The vitamin comparison score is based on the number of vitamins in which one food is richer than the other. The �coverage� charts below show how much of the daily vitamin needs are covered by the selected amount of each 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%
Crab
Crab
7
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 11% 0% 0.33% 37% 5.8% 21% 52% 60% 36% 416% 0.75% 38%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin AVitamin A +32900%
Contains more Vitamin B1Vitamin B1 +26.1%
Contains more Vitamin B2Vitamin B2 +360.2%
Contains more Vitamin KVitamin K +700%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin EVitamin E +159.2%
Contains more Vitamin B3Vitamin B3 +4555.9%
Contains more Vitamin B5Vitamin B5 +143.2%
Contains more Vitamin B6Vitamin B6 +136.4%
Contains more Vitamin B12Vitamin B12 +202.7%
Contains more FolateFolate +88.9%

All nutrients comparison - raw data values

Nutrient Cheese Crab DV% diff.
Vitamin B12 1.1µg 3.33µg 93%
Copper 0.03mg 0.814mg 87%
Saturated fat 18.867g 0.201g 85%
Calcium 710mg 91mg 62%
Fats 33.31g 0.74g 50%
Vitamin A 330µg 1µg 37%
Phosphorus 455mg 234mg 32%
Selenium 28.5µg 42.9µg 26%
Vitamin B2 0.428mg 0.093mg 26%
Monounsaturated fat 9.246g 0.129g 23%
Vitamin B3 0.059mg 2.747mg 17%
Calories 404kcal 83kcal 16%
Vitamin B5 0.41mg 0.997mg 12%
Choline 16.5mg 80.9mg 12%
Protein 22.87g 17.88g 10%
Vitamin E 0.71mg 1.84mg 8%
Polyunsaturated fat 1.421g 0.258g 8%
Vitamin B6 0.066mg 0.156mg 7%
Folate 27µg 51µg 6%
Potassium 76mg 259mg 5%
Iron 0.14mg 0.5mg 5%
Vitamin C 0mg 3.3mg 4%
Sodium 653mg 563mg 4%
Vitamin D* 24 IU 0 IU 3%
Vitamin D 0.6µg 0µg 3%
Magnesium 27mg 36mg 2%
Zinc 3.64mg 3.81mg 2%
Manganese 0.027mg 0.074mg 2%
Vitamin K 2.4µg 0.3µg 2%
Carbs 3.09g 0g 1%
Cholesterol 99mg 97mg 1%
Vitamin B1 0.029mg 0.023mg 1%
Protein per 100 calories 5.7g 22g N/A
Calories per 10 g protein 177kcal 46kcal N/A
Weight per 100 calories 25g 120g N/A
Unsaturated / Saturated Fat ratio 0.57 1.9 N/A
Net carbs 3.09g 0g N/A
Sugar 0.48g 0g N/A
Trans fat 0.917g 0.014g N/A
Tryptophan 0.547mg 0.226mg 0%
Threonine 1.044mg 0.727mg 0%
Isoleucine 1.206mg 0.776mg 0%
Leucine 1.939mg 1.307mg 0%
Lysine 1.025mg 1.386mg 0%
Methionine 0.547mg 0.452mg 0%
Phenylalanine 1.074mg 0.708mg 0%
Valine 1.404mg 0.806mg 0%
Histidine 0.547mg 0.393mg 0%
Omega-3 (EPA) 0.01g 0.101g N/A
Omega-3 (DHA) 0.001g 0.067g N/A
Omega-3 (DPA) 0.017g 0.009g N/A
Omega-6 (Eicosadienoic acid) 0.007g 0.005g N/A

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Cheese
Cheese
3
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
Crab
Crab
1
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 +27.9%
Contains more FatsFats +4401.4%
Contains more CarbsCarbs +∞%
Contains more WaterWater +115.3%

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
Crab
Crab
1
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 +7067.4%
Contains more Poly. FatPolyunsaturated fat +450.8%
Contains less Sat. FatSaturated fat -98.9%

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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 - 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.