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Crab meat vs. Buckwheat — In-Depth Nutrition Comparison

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What are the differences between crab meat and buckwheat?

  • Crab meat is higher in vitamin B12, copper, selenium, zinc, phosphorus, and folate, yet buckwheat is higher in manganese 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 Buckwheat groats, roasted, cooked types in this article.

Infographic

Crab meat vs Buckwheat 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 36% 2.1% 7.8% 30% 49% 17% 30% 0.52% 53% 12%
Contains more MagnesiumMagnesium +23.5%
Contains more CalciumCalcium +742.9%
Contains more PotassiumPotassium +197.7%
Contains more CopperCopper +709.6%
Contains more ZincZinc +1149.2%
Contains more PhosphorusPhosphorus +300%
Contains more SeleniumSelenium +1718.2%
Contains less SodiumSodium -99.6%
Contains more ManganeseManganese +907.5%
~equal in Iron ~0.8mg

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 0% 0% 1.8% 0% 10% 9% 18% 22% 18% 0% 4.8% 11% 11%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin B1Vitamin B1 +32.5%
Contains more Vitamin B2Vitamin B2 +41%
Contains more Vitamin B3Vitamin B3 +42.6%
Contains more Vitamin B5Vitamin B5 +11.4%
Contains more Vitamin B6Vitamin B6 +133.8%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more FolateFolate +264.3%
~equal in Vitamin D ~0µg

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% 20% 76%
Protein: 3.38 g
Fats: 0.62 g
Carbs: 19.94 g
Water: 75.63 g
Other: 0.43 g
Contains more ProteinProtein +472.5%
Contains more FatsFats +148.4%
Contains more OtherOther +262.8%
Contains more CarbsCarbs +∞%
~equal in Water ~75.63g

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
26% 37% 37%
Saturated fat: Sat. Fat 0.134 g
Monounsaturated fat: Mono. Fat 0.188 g
Polyunsaturated fat: Poly. Fat 0.188 g
Contains more Poly. FatPolyunsaturated fat +185.1%
~equal in Saturated fat ~0.134g
~equal in Monounsaturated fat ~0.188g

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 Buckwheat
Lower in Sugar ok
Lower in Saturated fat ok
Lower in Glycemic Index ok
Rich in minerals ok
Rich in vitamins ok
Lower in Cholesterol ok
Lower in Sodium ok
Lower in price ok

All nutrients comparison - raw data values

Nutrient Crab meat Buckwheat DV% diff.
Vitamin B12 11.5µg 0µg 479%
Copper 1.182mg 0.146mg 115%
Selenium 40µg 2.2µg 69%
Zinc 7.62mg 0.61mg 64%
Sodium 1072mg 4mg 46%
Protein 19.35g 3.38g 32%
Phosphorus 280mg 70mg 30%
Cholesterol 53mg 0mg 18%
Manganese 0.04mg 0.403mg 16%
Fiber 0g 2.7g 11%
Folate 51µg 14µg 9%
Vitamin B6 0.18mg 0.077mg 8%
Vitamin C 7.6mg 0mg 8%
Carbs 0g 19.94g 7%
Potassium 262mg 88mg 5%
Calcium 59mg 7mg 5%
Choline 20.1mg 4%
Vitamin B3 1.34mg 0.94mg 3%
Magnesium 63mg 51mg 3%
Polyunsaturated fat 0.536g 0.188g 2%
Vitamin K 1.9µg 2%
Vitamin E 0.09mg 1%
Vitamin A 9µg 0µg 1%
Iron 0.76mg 0.8mg 1%
Vitamin B1 0.053mg 0.04mg 1%
Vitamin B2 0.055mg 0.039mg 1%
Vitamin B5 0.4mg 0.359mg 1%
Fats 1.54g 0.62g 1%
Calories 97kcal 92kcal 0%
Net carbs 0g 17.24g N/A
Sugar 0.9g N/A
Saturated fat 0.133g 0.134g 0%
Monounsaturated fat 0.185g 0.188g 0%
Tryptophan 0.269mg 0.049mg 0%
Threonine 0.783mg 0.129mg 0%
Isoleucine 0.938mg 0.127mg 0%
Leucine 1.536mg 0.212mg 0%
Lysine 1.684mg 0.172mg 0%
Methionine 0.545mg 0.044mg 0%
Phenylalanine 0.817mg 0.133mg 0%
Valine 0.91mg 0.173mg 0%
Histidine 0.393mg 0.079mg 0%
Fructose 0.1g 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 Buckwheat
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
8%
Buckwheat
Minerals Daily Need Coverage Score
120%
Crab meat
24%
Buckwheat

Comparison summary

Which food is lower in Sugar?
Crab meat
Crab meat is lower in Sugar (difference - 0.9g)
Which food is lower in Saturated fat?
Crab meat
Crab meat is lower in Saturated fat (difference - 0.001g)
Which food is lower in glycemic index?
Crab meat
Crab meat is lower in glycemic index (difference - 51)
Which food is richer in minerals?
Crab meat
Crab meat is relatively richer in minerals
Which food is richer in vitamins?
Crab meat
Crab meat is relatively richer in vitamins
Which food is lower in Cholesterol?
Buckwheat
Buckwheat is lower in Cholesterol (difference - 53mg)
Which food contains less Sodium?
Buckwheat
Buckwheat contains less Sodium (difference - 1068mg)
Which food is cheaper?
Buckwheat
Buckwheat is cheaper (difference - $9.6)

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. Buckwheat - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170686/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.