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  6. Crab meat vs. Navy bean raw

Crab meat vs. Navy bean raw — In-Depth Nutrition Comparison

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Summary of differences between crab meat and navy bean raw

  • Crab meat has more vitamin B12, copper, selenium, zinc, and phosphorus; however, navy bean raw is higher in vitamin B1, folate, and manganese.
  • Crab meat covers your daily need for vitamin B12, 479% more than navy bean raw.
  • The glycemic index of navy bean raw is higher.

These are the specific foods used in this comparison Crustaceans, crab, alaska king, cooked, moist heat and Beans, navy, mature seeds, sprouted, raw.

Infographic

Crab meat vs Navy 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 72% 4.5% 27% 72% 119% 24% 43% 1.7% 53% 3.3%
Contains more CalciumCalcium +293.3%
Contains more CopperCopper +232%
Contains more ZincZinc +756.2%
Contains more PhosphorusPhosphorus +180%
Contains more SeleniumSelenium +6566.7%
Contains more MagnesiumMagnesium +60.3%
Contains more PotassiumPotassium +17.2%
Contains more IronIron +153.9%
Contains less SodiumSodium -98.8%
Contains more ManganeseManganese +920%

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 63% 0% 0% 0% 98% 50% 23% 50% 44% 0% 0% 99% 0%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more Vitamin CVitamin C +147.4%
Contains more Vitamin B1Vitamin B1 +635.8%
Contains more Vitamin B2Vitamin B2 +290.9%
Contains more Vitamin B5Vitamin B5 +106.3%
Contains more FolateFolate +158.8%
~equal in Vitamin E ~mg
~equal in Vitamin D ~0µg
~equal in Vitamin B3 ~1.22mg
~equal in Vitamin B6 ~0.191mg
~equal in Vitamin K ~µg
~equal in Choline ~mg

All nutrients comparison - raw data values

Nutrient Crab meat Navy bean raw DV% diff.
Vitamin B12 11.5µg 0µg 479%
Copper 1.182mg 0.356mg 92%
Selenium 40µg 0.6µg 72%
Zinc 7.62mg 0.89mg 61%
Sodium 1072mg 13mg 46%
Vitamin B1 0.053mg 0.39mg 28%
Protein 19.35g 6.15g 26%
Phosphorus 280mg 100mg 26%
Folate 51µg 132µg 20%
Cholesterol 53mg 0mg 18%
Manganese 0.04mg 0.408mg 16%
Iron 0.76mg 1.93mg 15%
Vitamin C 7.6mg 18.8mg 12%
Vitamin B2 0.055mg 0.215mg 12%
Vitamin B5 0.4mg 0.825mg 9%
Magnesium 63mg 101mg 9%
Calcium 59mg 15mg 4%
Carbs 0g 13.05g 4%
Calories 97kcal 67kcal 2%
Vitamin B6 0.18mg 0.191mg 1%
Polyunsaturated fat 0.536g 0.407g 1%
Vitamin B3 1.34mg 1.22mg 1%
Vitamin A 9µg 0µg 1%
Potassium 262mg 307mg 1%
Fats 1.54g 0.7g 1%
Net carbs 0g 13.05g N/A
Saturated fat 0.133g 0.085g 0%
Monounsaturated fat 0.185g 0.052g 0%
Tryptophan 0.269mg 0.064mg 0%
Threonine 0.783mg 0.258mg 0%
Isoleucine 0.938mg 0.273mg 0%
Leucine 1.536mg 0.442mg 0%
Lysine 1.684mg 0.35mg 0%
Methionine 0.545mg 0.064mg 0%
Phenylalanine 0.817mg 0.31mg 0%
Valine 0.91mg 0.316mg 0%
Histidine 0.393mg 0.172mg 0%
Omega-3 - EPA 0.295g N/A
Omega-3 - DHA 0.118g N/A
Omega-3 - DPA 0.031g 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
6% 13% 79%
Protein: 6.15 g
Fats: 0.7 g
Carbs: 13.05 g
Water: 79.15 g
Other: 0.95 g
Contains more ProteinProtein +214.6%
Contains more FatsFats +120%
Contains more OtherOther +64.2%
Contains more CarbsCarbs +∞%
~equal in Water ~79.15g

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
16% 10% 75%
Saturated fat: Sat. Fat 0.085 g
Monounsaturated fat: Mono. Fat 0.052 g
Polyunsaturated fat: Poly. Fat 0.407 g
Contains more Mono. FatMonounsaturated fat +255.8%
Contains more Poly. FatPolyunsaturated fat +31.7%
Contains less Sat. FatSaturated fat -36.1%

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. Navy bean raw - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169139/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.