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  6. Crab meat vs. Rapini

Crab meat vs. Rapini — In-Depth Nutrition Comparison

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Summary of differences between Crab meat and Rapini

  • Crab meat has more Vitamin B12, Copper, Selenium, Zinc, and Phosphorus, however, Rapini is higher in Iron, Manganese, and Vitamin C.
  • Crab meat covers your daily need of Vitamin B12 479% more than Rapini.

These are the specific foods used in this comparison Crustaceans, crab, alaska king, cooked, moist heat and Broccoli raab, raw.

Infographic

Crab meat vs Rapini 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.
Crab meat
Crab meat
6
:
4
Rapini
Rapini
Contains more Magnesium +186.4%
Contains more Phosphorus +283.6%
Contains more Potassium +33.7%
Contains more Zinc +889.6%
Contains more Copper +2714.3%
Contains more Selenium +3900%
Contains more Calcium +83.1%
Contains more Iron +181.6%
Contains less Sodium -96.9%
Contains more Manganese +887.5%
Crab meat
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 18% 29% 45% 120% 24% 140% 208% 394% 6% 219%
Rapini
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 33% 81% 16% 32% 18% 5% 22% 14% 52% 6%
Contains more Magnesium +186.4%
Contains more Phosphorus +283.6%
Contains more Potassium +33.7%
Contains more Zinc +889.6%
Contains more Copper +2714.3%
Contains more Selenium +3900%
Contains more Calcium +83.1%
Contains more Iron +181.6%
Contains less Sodium -96.9%
Contains more Manganese +887.5%

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.
Crab meat
Crab meat
4
:
8
Rapini
Rapini
Contains more Vitamin B5 +24.2%
Contains more Vitamin B12 +∞%
Contains more Vitamin A +8941.4%
Contains more Vitamin C +165.8%
Contains more Vitamin B1 +205.7%
Contains more Vitamin B2 +134.5%
Contains more Folate +62.7%
Equal in Vitamin B3 - 1.221
Equal in Vitamin B6 - 0.171
Crab meat
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 2% 0% 0% 26% 14% 13% 26% 24% 42% 39% 1438% 0%
Rapini
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 158% 33% 0% 68% 41% 30% 23% 20% 40% 63% 0% 560%
Contains more Vitamin B5 +24.2%
Contains more Vitamin B12 +∞%
Contains more Vitamin A +8941.4%
Contains more Vitamin C +165.8%
Contains more Vitamin B1 +205.7%
Contains more Vitamin B2 +134.5%
Contains more Folate +62.7%
Equal in Vitamin B3 - 1.221
Equal in Vitamin B6 - 0.171

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Crab meat
Crab meat
3
:
2
Rapini
Rapini
Contains more Protein +510.4%
Contains more Fats +214.3%
Contains more Other +66%
Contains more Carbs +∞%
Contains more Water +19.3%
Crab meat
19% 78%
Protein: 19.35 g
Fats: 1.54 g
Carbs: 0 g
Water: 77.55 g
Other: 1.56 g
Rapini
3% 3% 93%
Protein: 3.17 g
Fats: 0.49 g
Carbs: 2.85 g
Water: 92.55 g
Other: 0.94 g
Contains more Protein +510.4%
Contains more Fats +214.3%
Contains more Other +66%
Contains more Carbs +∞%
Contains more Water +19.3%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Crab meat
Crab meat
2
:
1
Rapini
Rapini
Contains more Monounsaturated Fat +611.5%
Contains more Polyunsaturated fat +312.3%
Contains less Saturated Fat -62.4%
Crab meat
16% 22% 63%
Saturated Fat: 0.133 g
Monounsaturated Fat: 0.185 g
Polyunsaturated fat: 0.536 g
Rapini
24% 13% 63%
Saturated Fat: 0.05 g
Monounsaturated Fat: 0.026 g
Polyunsaturated fat: 0.13 g
Contains more Monounsaturated Fat +611.5%
Contains more Polyunsaturated fat +312.3%
Contains less Saturated 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.
Crab meat Rapini
Lower in Sodium ok
Lower in Cholesterol ok
Lower in Saturated Fat ok
Lower in price ok
Rich in vitamins ok
Lower in Sugar ok
Lower in Glycemic Index ok
Rich in minerals ok

All nutrients comparison - raw data values

Nutrient Crab meat Rapini Opinion
Net carbs 0g 0.15g Rapini
Protein 19.35g 3.17g Crab meat
Fats 1.54g 0.49g Crab meat
Carbs 0g 2.85g Rapini
Calories 97kcal 22kcal Crab meat
Fructose 0.17g Rapini
Sugar 0.38g Crab meat
Fiber 0g 2.7g Rapini
Calcium 59mg 108mg Rapini
Iron 0.76mg 2.14mg Rapini
Magnesium 63mg 22mg Crab meat
Phosphorus 280mg 73mg Crab meat
Potassium 262mg 196mg Crab meat
Sodium 1072mg 33mg Rapini
Zinc 7.62mg 0.77mg Crab meat
Copper 1.182mg 0.042mg Crab meat
Manganese 0.04mg 0.395mg Rapini
Selenium 40µg 1µg Crab meat
Vitamin A 29IU 2622IU Rapini
Vitamin A RAE 9µg 131µg Rapini
Vitamin E 1.62mg Rapini
Vitamin C 7.6mg 20.2mg Rapini
Vitamin B1 0.053mg 0.162mg Rapini
Vitamin B2 0.055mg 0.129mg Rapini
Vitamin B3 1.34mg 1.221mg Crab meat
Vitamin B5 0.4mg 0.322mg Crab meat
Vitamin B6 0.18mg 0.171mg Crab meat
Folate 51µg 83µg Rapini
Vitamin B12 11.5µg 0µg Crab meat
Vitamin K 224µg Rapini
Tryptophan 0.269mg 0.043mg Crab meat
Threonine 0.783mg 0.106mg Crab meat
Isoleucine 0.938mg 0.104mg Crab meat
Leucine 1.536mg 0.17mg Crab meat
Lysine 1.684mg 0.198mg Crab meat
Methionine 0.545mg 0.048mg Crab meat
Phenylalanine 0.817mg 0.128mg Crab meat
Valine 0.91mg 0.153mg Crab meat
Histidine 0.393mg 0.066mg Crab meat
Cholesterol 53mg 0mg Rapini
Saturated Fat 0.133g 0.05g Rapini
Omega-3 - DHA 0.118g 0g Crab meat
Omega-3 - EPA 0.295g 0g Crab meat
Omega-3 - DPA 0.031g 0g Crab meat
Monounsaturated Fat 0.185g 0.026g Crab meat
Polyunsaturated fat 0.536g 0.13g Crab meat

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Crab meat Rapini
Low Fats diet ok
Low Carbs diet ok
Low Calories 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
135%
Crab meat
86%
Rapini
Minerals Daily Need Coverage Score
120%
Crab meat
27%
Rapini

Comparison summary

Which food contains less Sodium?
Rapini
Rapini contains less Sodium (difference - 1039mg)
Which food is lower in Cholesterol?
Rapini
Rapini is lower in Cholesterol (difference - 53mg)
Which food is lower in Saturated Fat?
Rapini
Rapini is lower in Saturated Fat (difference - 0.083g)
Which food is cheaper?
Rapini
Rapini is cheaper (difference - $11.6)
Which food is richer in vitamins?
Rapini
Rapini is relatively richer in vitamins
Which food is lower in Sugar?
Crab meat
Crab meat is lower in Sugar (difference - 0.38g)
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

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. Rapini - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170381/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.