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Coconut milk vs. Crab — In-Depth Nutrition Comparison

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How are coconut milk and crab different?

  • Coconut milk is richer in manganese, while crab is higher in vitamin B12, selenium, copper, zinc, phosphorus, and vitamin B5.
  • Crab covers your daily need for vitamin B12, 139% more than coconut milk.
  • Coconut milk contains 105 times more saturated fat than crab. Coconut milk contains 21.14g of saturated fat, while crab contains 0.201g.
  • Coconut milk has a higher glycemic index (97) than crab (0).

Nuts, coconut milk, raw (liquid expressed from grated meat and water) and Crustaceans, crab, blue, canned types were used in this article.

Infographic

Coconut milk vs Crab infographic
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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 26% 4.8% 23% 62% 89% 18% 43% 2% 119% 34%
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 IronIron +228%
Contains less SodiumSodium -97.3%
Contains more ManganeseManganese +1137.8%
Contains more CalciumCalcium +468.8%
Contains more CopperCopper +206%
Contains more ZincZinc +468.7%
Contains more PhosphorusPhosphorus +134%
Contains more SeleniumSelenium +591.9%
~equal in Magnesium ~36mg
~equal in Potassium ~259mg

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 9.3% 0% 3% 0% 6.5% 0% 14% 11% 7.6% 0% 0.25% 12% 4.6%
Crab
11
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 B1Vitamin B1 +13%
Contains more Vitamin CVitamin C +17.9%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin EVitamin E +1126.7%
Contains more Vitamin B2Vitamin B2 +∞%
Contains more Vitamin B3Vitamin B3 +261.4%
Contains more Vitamin B5Vitamin B5 +444.8%
Contains more Vitamin B6Vitamin B6 +372.7%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more Vitamin KVitamin K +200%
Contains more FolateFolate +218.8%
Contains more CholineCholine +851.8%
~equal in Vitamin D ~0µg

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
2% 24% 6% 68%
Protein: 2.29 g
Fats: 23.84 g
Carbs: 5.54 g
Water: 67.62 g
Other: 0.71 g
Crab
3
18% 80% 2%
Protein: 17.88 g
Fats: 0.74 g
Carbs: 0 g
Water: 79.69 g
Other: 1.69 g
Contains more FatsFats +3121.6%
Contains more CarbsCarbs +∞%
Contains more ProteinProtein +680.8%
Contains more WaterWater +17.8%
Contains more OtherOther +138%

Fat Type Comparison

Fat type breakdown side-by-side comparison
94% 5%
Saturated fat: Sat. Fat 21.14 g
Monounsaturated fat: Mono. Fat 1.014 g
Polyunsaturated fat: Poly. Fat 0.261 g
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 +686%
Contains less Sat. FatSaturated fat -99%
~equal in Polyunsaturated fat ~0.258g

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Coconut milk Crab DV% diff.
Vitamin B12 0µg 3.33µg 139%
Saturated fat 21.14g 0.201g 95%
Selenium 6.2µg 42.9µg 67%
Copper 0.266mg 0.814mg 61%
Manganese 0.916mg 0.074mg 37%
Fats 23.84g 0.74g 36%
Cholesterol 0mg 97mg 32%
Protein 2.29g 17.88g 31%
Zinc 0.67mg 3.81mg 29%
Sodium 15mg 563mg 24%
Phosphorus 100mg 234mg 19%
Vitamin B5 0.183mg 0.997mg 16%
Iron 1.64mg 0.5mg 14%
Choline 8.5mg 80.9mg 13%
Vitamin B3 0.76mg 2.747mg 12%
Vitamin E 0.15mg 1.84mg 11%
Fiber 2.2g 0g 9%
Vitamin B6 0.033mg 0.156mg 9%
Folate 16µg 51µg 9%
Calcium 16mg 91mg 8%
Vitamin B2 0mg 0.093mg 7%
Calories 230kcal 83kcal 7%
Monounsaturated fat 1.014g 0.129g 2%
Carbs 5.54g 0g 2%
Vitamin C 2.8mg 3.3mg 1%
Net carbs 3.34g 0g N/A
Magnesium 37mg 36mg 0%
Potassium 263mg 259mg 0%
Sugar 3.34g 0g N/A
Vitamin A 0µg 1µg 0%
Vitamin B1 0.026mg 0.023mg 0%
Vitamin K 0.1µg 0.3µg 0%
Trans fat 0.014g N/A
Polyunsaturated fat 0.261g 0.258g 0%
Tryptophan 0.027mg 0.226mg 0%
Threonine 0.083mg 0.727mg 0%
Isoleucine 0.09mg 0.776mg 0%
Leucine 0.17mg 1.307mg 0%
Lysine 0.101mg 1.386mg 0%
Methionine 0.043mg 0.452mg 0%
Phenylalanine 0.116mg 0.708mg 0%
Valine 0.139mg 0.806mg 0%
Histidine 0.053mg 0.393mg 0%
Omega-3 - EPA 0g 0.101g N/A
Omega-3 - DHA 0g 0.067g N/A
Omega-3 - DPA 0g 0.009g N/A
Omega-6 - Eicosadienoic acid 0.005g N/A

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Coconut milk Crab
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
5%
Coconut milk
56%
Crab
Minerals Daily Need Coverage Score
42%
Coconut milk
89%
Crab

Comparison summary

Which food is lower in Sugar?
Crab
Crab is lower in Sugar (difference - 3.34g)
Which food is lower in Saturated fat?
Crab
Crab is lower in Saturated fat (difference - 20.939g)
Which food is lower in glycemic index?
Crab
Crab is lower in glycemic index (difference - 97)
Which food is richer in vitamins?
Crab
Crab is relatively richer in vitamins
Which food is lower in Cholesterol?
Coconut milk
Coconut milk is lower in Cholesterol (difference - 97mg)
Which food contains less Sodium?
Coconut milk
Coconut milk contains less Sodium (difference - 548mg)
Which food is cheaper?
Coconut milk
Coconut milk is cheaper (difference - $8)
Which food is richer in minerals?
?
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. Coconut milk - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170172/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.