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Crab meat vs. Broccoli — In-Depth Nutrition Comparison

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What are the differences between crab meat and broccoli?

  • Crab meat is higher in vitamin B12, copper, selenium, zinc, and phosphorus, yet broccoli is higher in vitamin C, vitamin A, and fiber.
  • Crab meat's daily need coverage for vitamin B12 is 479% more.
  • The glycemic index of crab meat is lower.

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

Infographic

Crab meat vs Broccoli 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 15% 14% 28% 27% 16% 11% 28% 4.3% 27% 14%
Contains more MagnesiumMagnesium +200%
Contains more CalciumCalcium +25.5%
Contains more CopperCopper +2312.2%
Contains more ZincZinc +1758.5%
Contains more PhosphorusPhosphorus +324.2%
Contains more SeleniumSelenium +1500%
Contains more PotassiumPotassium +20.6%
Contains less SodiumSodium -96.9%
Contains more ManganeseManganese +425%
~equal in Iron ~0.73mg

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 297% 10% 16% 0% 18% 27% 12% 34% 40% 0% 254% 47% 10%
Contains more Vitamin B3Vitamin B3 +109.7%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more Vitamin CVitamin C +1073.7%
Contains more Vitamin AVitamin A +244.4%
Contains more Vitamin B1Vitamin B1 +34%
Contains more Vitamin B2Vitamin B2 +112.7%
Contains more Vitamin B5Vitamin B5 +43.3%
Contains more FolateFolate +23.5%
~equal in Vitamin D ~0µg
~equal in Vitamin B6 ~0.175mg

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
3% 7% 89%
Protein: 2.82 g
Fats: 0.37 g
Carbs: 6.64 g
Water: 89.3 g
Other: 0.87 g
Contains more ProteinProtein +586.2%
Contains more FatsFats +316.2%
Contains more OtherOther +79.3%
Contains more CarbsCarbs +∞%
Contains more WaterWater +15.2%

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
44% 13% 43%
Saturated fat: Sat. Fat 0.039 g
Monounsaturated fat: Mono. Fat 0.011 g
Polyunsaturated fat: Poly. Fat 0.038 g
Contains more Mono. FatMonounsaturated fat +1581.8%
Contains more Poly. FatPolyunsaturated fat +1310.5%
Contains less Sat. FatSaturated fat -70.7%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Crab meat Broccoli
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 Crab meat Broccoli DV% diff.
Vitamin B12 11.5µg 0µg 479%
Copper 1.182mg 0.049mg 126%
Vitamin C 7.6mg 89.2mg 91%
Vitamin K 101.6µg 85%
Selenium 40µg 2.5µg 68%
Zinc 7.62mg 0.41mg 66%
Sodium 1072mg 33mg 45%
Protein 19.35g 2.82g 33%
Phosphorus 280mg 66mg 31%
Cholesterol 53mg 0mg 18%
Magnesium 63mg 21mg 10%
Fiber 0g 2.6g 10%
Manganese 0.04mg 0.21mg 7%
Vitamin E 0.78mg 5%
Vitamin B2 0.055mg 0.117mg 5%
Vitamin B3 1.34mg 0.639mg 4%
Folate 51µg 63µg 3%
Choline 18.7mg 3%
Polyunsaturated fat 0.536g 0.038g 3%
Vitamin B5 0.4mg 0.573mg 3%
Calories 97kcal 34kcal 3%
Vitamin B1 0.053mg 0.071mg 2%
Potassium 262mg 316mg 2%
Carbs 0g 6.64g 2%
Fats 1.54g 0.37g 2%
Vitamin A 9µg 31µg 2%
Fructose 0.68g 1%
Calcium 59mg 47mg 1%
Net carbs 0g 4.04g N/A
Iron 0.76mg 0.73mg 0%
Sugar 1.7g N/A
Vitamin B6 0.18mg 0.175mg 0%
Saturated fat 0.133g 0.039g 0%
Monounsaturated fat 0.185g 0.011g 0%
Tryptophan 0.269mg 0.033mg 0%
Threonine 0.783mg 0.088mg 0%
Isoleucine 0.938mg 0.079mg 0%
Leucine 1.536mg 0.129mg 0%
Lysine 1.684mg 0.135mg 0%
Methionine 0.545mg 0.038mg 0%
Phenylalanine 0.817mg 0.117mg 0%
Valine 0.91mg 0.125mg 0%
Histidine 0.393mg 0.059mg 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

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Crab meat Broccoli
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
125%
Crab meat
59%
Broccoli
Minerals Daily Need Coverage Score
120%
Crab meat
19%
Broccoli

Comparison summary

Which food is lower in Sugar?
Crab meat
Crab meat is lower in Sugar (difference - 1.7g)
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?
Broccoli
Broccoli is lower in Cholesterol (difference - 53mg)
Which food contains less Sodium?
Broccoli
Broccoli contains less Sodium (difference - 1039mg)
Which food is lower in Saturated fat?
Broccoli
Broccoli is lower in Saturated fat (difference - 0.094g)
Which food is cheaper?
Broccoli
Broccoli is cheaper (difference - $11.6)
Which food is richer in vitamins?
Broccoli
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. Crab meat - https://fdc.nal.usda.gov/fdc-app.html#/food-details/174202/nutrients
  2. Broccoli - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170379/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.