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Chinese broccoli vs. Crab meat — In-Depth Nutrition Comparison

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What are the main differences between chinese broccoli and crab meat?

  • Chinese broccoli is richer in vitamin A, vitamin C, and folate, while crab meat is higher in vitamin B12, copper, selenium, zinc, and phosphorus.
  • Crab meat's daily need coverage for vitamin B12 is 479% higher.
  • Crab meat has 56 times less vitamin A than chinese broccoli. Chinese broccoli has 1638IU of vitamin A, while crab meat has 29IU.
  • Chinese broccoli is lower in sodium.
  • Chinese broccoli has a higher glycemic index (32) than crab meat (0).

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

Infographic

Chinese 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 13% 30% 23% 21% 20% 11% 18% 0.91% 34% 7.1%
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 +69.5%
Contains less SodiumSodium -99.3%
Contains more ManganeseManganese +560%
Contains more MagnesiumMagnesium +250%
Contains more IronIron +35.7%
Contains more CopperCopper +1837.7%
Contains more ZincZinc +1853.8%
Contains more PhosphorusPhosphorus +582.9%
Contains more SeleniumSelenium +2976.9%
~equal in Potassium ~262mg

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 94% 27% 9.6% 0% 24% 34% 8.2% 9.5% 16% 0% 212% 74% 14%
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 +271.1%
Contains more Vitamin AVitamin A +811.1%
Contains more Vitamin EVitamin E +∞%
Contains more Vitamin B1Vitamin B1 +79.2%
Contains more Vitamin B2Vitamin B2 +165.5%
Contains more Vitamin KVitamin K +∞%
Contains more FolateFolate +94.1%
Contains more CholineCholine +∞%
Contains more Vitamin B3Vitamin B3 +206.6%
Contains more Vitamin B5Vitamin B5 +151.6%
Contains more Vitamin B6Vitamin B6 +157.1%
Contains more Vitamin B12Vitamin B12 +∞%
~equal in Vitamin D ~µg

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
4% 94%
Protein: 1.14 g
Fats: 0.72 g
Carbs: 3.81 g
Water: 93.54 g
Other: 0.79 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 +20.6%
Contains more ProteinProtein +1597.4%
Contains more FatsFats +113.9%
Contains more OtherOther +97.5%

Fat Type Comparison

Fat type breakdown side-by-side comparison
22% 10% 67%
Saturated fat: Sat. Fat 0.11 g
Monounsaturated fat: Mono. Fat 0.05 g
Polyunsaturated fat: Poly. Fat 0.33 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 -17.3%
Contains more Mono. FatMonounsaturated fat +270%
Contains more Poly. FatPolyunsaturated fat +62.4%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Chinese 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 Chinese broccoli Crab meat DV% diff.
Vitamin B12 0µg 11.5µg 479%
Copper 0.061mg 1.182mg 125%
Vitamin K 84.8µg 71%
Selenium 1.3µg 40µg 70%
Zinc 0.39mg 7.62mg 66%
Sodium 7mg 1072mg 46%
Protein 1.14g 19.35g 36%
Phosphorus 41mg 280mg 34%
Vitamin C 28.2mg 7.6mg 23%
Cholesterol 0mg 53mg 18%
Folate 99µg 51µg 12%
Magnesium 18mg 63mg 11%
Manganese 0.264mg 0.04mg 10%
Fiber 2.5g 0g 10%
Vitamin B6 0.07mg 0.18mg 8%
Vitamin A 82µg 9µg 8%
Vitamin B2 0.146mg 0.055mg 7%
Vitamin B3 0.437mg 1.34mg 6%
Choline 25.3mg 5%
Vitamin B5 0.159mg 0.4mg 5%
Calories 22kcal 97kcal 4%
Vitamin B1 0.095mg 0.053mg 4%
Calcium 100mg 59mg 4%
Vitamin E 0.48mg 3%
Iron 0.56mg 0.76mg 3%
Carbs 3.81g 0g 1%
Fats 0.72g 1.54g 1%
Polyunsaturated fat 0.33g 0.536g 1%
Net carbs 1.31g 0g N/A
Potassium 261mg 262mg 0%
Sugar 0.84g N/A
Saturated fat 0.11g 0.133g 0%
Monounsaturated fat 0.05g 0.185g 0%
Tryptophan 0.269mg 0%
Threonine 0.783mg 0%
Isoleucine 0.938mg 0%
Leucine 1.536mg 0%
Lysine 1.684mg 0%
Methionine 0.545mg 0%
Phenylalanine 0.817mg 0%
Valine 0.91mg 0%
Histidine 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
Chinese 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
40%
Chinese broccoli
125%
Crab meat
Minerals Daily Need Coverage Score
18%
Chinese broccoli
120%
Crab meat

Comparison summary

Which food is lower in Sugar?
Crab meat
Crab meat is lower in Sugar (difference - 0.84g)
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?
Chinese broccoli
Chinese broccoli is lower in Cholesterol (difference - 53mg)
Which food contains less Sodium?
Chinese broccoli
Chinese broccoli contains less Sodium (difference - 1065mg)
Which food is lower in Saturated fat?
Chinese broccoli
Chinese broccoli is lower in Saturated fat (difference - 0.023g)
Which food is cheaper?
Chinese broccoli
Chinese broccoli is cheaper (difference - $12)
Which food is richer in vitamins?
Chinese broccoli
Chinese 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. Chinese broccoli - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169392/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.