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  6. Crab meat vs. Bean raw

Crab meat vs. Bean raw — In-Depth Nutrition Comparison

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How are crab meat and bean raw different?

  • Crab meat is higher in vitamin B12, zinc, and copper; however, bean raw is richer in folate, fiber, vitamin B1, iron, manganese, and potassium.
  • Daily need coverage for vitamin B12 for crab meat is 479% higher.
  • Crab meat contains 89 times more sodium than bean raw. While crab meat contains 1072mg of sodium, bean raw contains only 12mg.
  • Crab meat has a lower glycemic index (0) than bean raw (33).

Crustaceans, crab, alaska king, cooked, moist heat and Beans, pinto, mature seeds, raw are the varieties used in this article.

Infographic

Crab meat vs Bean raw 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 45% 18% 23% 29% 394% 208% 120% 140% 5.2% 218%
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 126% 34% 123% 190% 298% 62% 176% 1.6% 150% 152%
Contains more CopperCopper +32.4%
Contains more ZincZinc +234.2%
Contains more SeleniumSelenium +43.4%
Contains more MagnesiumMagnesium +179.4%
Contains more CalciumCalcium +91.5%
Contains more PotassiumPotassium +431.7%
Contains more IronIron +567.1%
Contains more PhosphorusPhosphorus +46.8%
Contains less SodiumSodium -98.9%
Contains more ManganeseManganese +2770%

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 25% 3% 0% 0% 13% 13% 25% 24% 42% 1438% 0% 38% 0%
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 21% 0% 4.2% 0% 178% 49% 22% 47% 109% 0% 14% 394% 36%
Contains more Vitamin CVitamin C +20.6%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin B3Vitamin B3 +14.1%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more Vitamin B1Vitamin B1 +1245.3%
Contains more Vitamin B2Vitamin B2 +285.5%
Contains more Vitamin B5Vitamin B5 +96.3%
Contains more Vitamin B6Vitamin B6 +163.3%
Contains more FolateFolate +929.4%
~equal in Vitamin D ~0µg

All nutrients comparison - raw data values

Nutrient Crab meat Bean raw DV% diff.
Vitamin B12 11.5µg 0µg 479%
Folate 51µg 525µg 119%
Fiber 0g 15.5g 62%
Vitamin B1 0.053mg 0.713mg 55%
Iron 0.76mg 5.07mg 54%
Zinc 7.62mg 2.28mg 49%
Manganese 0.04mg 1.148mg 48%
Sodium 1072mg 12mg 46%
Potassium 262mg 1393mg 33%
Copper 1.182mg 0.893mg 32%
Magnesium 63mg 176mg 27%
Vitamin B6 0.18mg 0.474mg 23%
Selenium 40µg 27.9µg 22%
Carbs 0g 62.55g 21%
Phosphorus 280mg 411mg 19%
Cholesterol 53mg 0mg 18%
Starch 34.17g 14%
Calories 97kcal 347kcal 13%
Choline 66.2mg 12%
Vitamin B2 0.055mg 0.212mg 12%
Vitamin B5 0.4mg 0.785mg 8%
Vitamin K 5.6µg 5%
Calcium 59mg 113mg 5%
Protein 19.35g 21.42g 4%
Vitamin E 0.21mg 1%
Vitamin A 9µg 0µg 1%
Vitamin C 7.6mg 6.3mg 1%
Polyunsaturated fat 0.536g 0.407g 1%
Vitamin B3 1.34mg 1.174mg 1%
Fats 1.54g 1.23g 0%
Net carbs 0g 47.05g N/A
Sugar 2.11g N/A
Saturated fat 0.133g 0.235g 0%
Monounsaturated fat 0.185g 0.229g 0%
Tryptophan 0.269mg 0.237mg 0%
Threonine 0.783mg 0.81mg 0%
Isoleucine 0.938mg 0.871mg 0%
Leucine 1.536mg 1.558mg 0%
Lysine 1.684mg 1.356mg 0%
Methionine 0.545mg 0.259mg 0%
Phenylalanine 0.817mg 1.095mg 0%
Valine 0.91mg 0.998mg 0%
Histidine 0.393mg 0.556mg 0%
Omega-3 - EPA 0.295g 0g N/A
Omega-3 - DHA 0.118g 0g N/A
Omega-3 - DPA 0.031g 0g N/A

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
19% 78%
Protein: 19.35 g
Fats: 1.54 g
Carbs: 0 g
Water: 77.55 g
Other: 1.56 g
21% 63% 11% 3%
Protein: 21.42 g
Fats: 1.23 g
Carbs: 62.55 g
Water: 11.33 g
Other: 3.47 g
Contains more FatsFats +25.2%
Contains more WaterWater +584.5%
Contains more ProteinProtein +10.7%
Contains more CarbsCarbs +∞%
Contains more OtherOther +122.4%

Fat Type Comparison

Fat type breakdown side-by-side comparison
16% 22% 63%
Saturated fat: Sat. Fat 0.133 g
Monounsaturated fat: Mono. Fat 0.185 g
Polyunsaturated fat: Poly. Fat 0.536 g
27% 26% 47%
Saturated fat: Sat. Fat 0.235 g
Monounsaturated fat: Mono. Fat 0.229 g
Polyunsaturated fat: Poly. Fat 0.407 g
Contains less Sat. FatSaturated fat -43.4%
Contains more Poly. FatPolyunsaturated fat +31.7%
Contains more Mono. FatMonounsaturated fat +23.8%

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. Crab meat - https://fdc.nal.usda.gov/fdc-app.html#/food-details/174202/nutrients
  2. Bean raw - https://fdc.nal.usda.gov/fdc-app.html#/food-details/175199/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.