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  6. Crab meat vs. Coconut

Crab meat vs. Coconut — In-Depth Nutrition Comparison

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Differences between crab meat and coconut

  • Crab meat has more vitamin B12, copper, zinc, selenium, and phosphorus, while coconut has more manganese, fiber, and iron.
  • Crab meat's daily need coverage for vitamin B12 is 479% higher.
  • The amount of sodium in coconut is lower.
  • Crab meat has a lower glycemic index. The glycemic index of crab meat is 0, while the glycemic index of coconut is 59.

The food types used in this comparison are Crustaceans, crab, alaska king, cooked, moist heat and Nuts, coconut meat, raw.

Infographic

Crab meat vs Coconut 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 23% 4.2% 31% 91% 145% 30% 48% 2.6% 196% 55%
Contains more MagnesiumMagnesium +96.9%
Contains more CalciumCalcium +321.4%
Contains more CopperCopper +171.7%
Contains more ZincZinc +592.7%
Contains more PhosphorusPhosphorus +147.8%
Contains more SeleniumSelenium +296%
Contains more PotassiumPotassium +35.9%
Contains more IronIron +219.7%
Contains less SodiumSodium -98.1%
Contains more ManganeseManganese +3650%

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% 1.7% 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 11% 0% 4.8% 0% 17% 4.6% 10% 18% 12% 0% 0.5% 20% 6.6%
Contains more Vitamin CVitamin C +130.3%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin B2Vitamin B2 +175%
Contains more Vitamin B3Vitamin B3 +148.1%
Contains more Vitamin B5Vitamin B5 +33.3%
Contains more Vitamin B6Vitamin B6 +233.3%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more FolateFolate +96.2%
Contains more Vitamin B1Vitamin B1 +24.5%
~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% 33% 15% 47%
Protein: 3.33 g
Fats: 33.49 g
Carbs: 15.23 g
Water: 46.99 g
Other: 0.96 g
Contains more ProteinProtein +481.1%
Contains more WaterWater +65%
Contains more OtherOther +62.5%
Contains more FatsFats +2074.7%
Contains more CarbsCarbs +∞%

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
94% 5%
Saturated Fat: Sat. Fat 29.698 g
Monounsaturated Fat: Mono. Fat 1.425 g
Polyunsaturated fat: Poly. Fat 0.366 g
Contains less Sat. FatSaturated Fat -99.6%
Contains more Poly. FatPolyunsaturated fat +46.4%
Contains more Mono. FatMonounsaturated Fat +670.3%

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 Coconut
Lower in Sugar ok
Lower in Saturated Fat ok
Lower in Glycemic Index ok
Rich in minerals ok
Lower in Cholesterol ok
Lower in Sodium ok
Lower in price ok
Rich in vitamins Equal

All nutrients comparison - raw data values

Nutrient Crab meat Coconut Opinion
Calories 97kcal 354kcal Coconut
Protein 19.35g 3.33g Crab meat
Fats 1.54g 33.49g Coconut
Vitamin C 7.6mg 3.3mg Crab meat
Net carbs 0g 6.23g Coconut
Carbs 0g 15.23g Coconut
Cholesterol 53mg 0mg Coconut
Magnesium 63mg 32mg Crab meat
Calcium 59mg 14mg Crab meat
Potassium 262mg 356mg Coconut
Iron 0.76mg 2.43mg Coconut
Sugar 6.23g Crab meat
Fiber 0g 9g Coconut
Copper 1.182mg 0.435mg Crab meat
Zinc 7.62mg 1.1mg Crab meat
Phosphorus 280mg 113mg Crab meat
Sodium 1072mg 20mg Coconut
Vitamin A 29IU 0IU Crab meat
Vitamin A 9µg 0µg Crab meat
Vitamin E 0.24mg Coconut
Manganese 0.04mg 1.5mg Coconut
Selenium 40µg 10.1µg Crab meat
Vitamin B1 0.053mg 0.066mg Coconut
Vitamin B2 0.055mg 0.02mg Crab meat
Vitamin B3 1.34mg 0.54mg Crab meat
Vitamin B5 0.4mg 0.3mg Crab meat
Vitamin B6 0.18mg 0.054mg Crab meat
Vitamin B12 11.5µg 0µg Crab meat
Vitamin K 0.2µg Coconut
Folate 51µg 26µg Crab meat
Choline 12.1mg Coconut
Saturated Fat 0.133g 29.698g Crab meat
Monounsaturated Fat 0.185g 1.425g Coconut
Polyunsaturated fat 0.536g 0.366g Crab meat
Tryptophan 0.269mg 0.039mg Crab meat
Threonine 0.783mg 0.121mg Crab meat
Isoleucine 0.938mg 0.131mg Crab meat
Leucine 1.536mg 0.247mg Crab meat
Lysine 1.684mg 0.147mg Crab meat
Methionine 0.545mg 0.062mg Crab meat
Phenylalanine 0.817mg 0.169mg Crab meat
Valine 0.91mg 0.202mg Crab meat
Histidine 0.393mg 0.077mg Crab meat
Omega-3 - EPA 0.295g 0g Crab meat
Omega-3 - DHA 0.118g 0g Crab meat
Omega-3 - DPA 0.031g 0g Crab meat

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Crab meat Coconut
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%
Coconut
Minerals Daily Need Coverage Score
120%
Crab meat
63%
Coconut

Comparison summary

Which food is lower in Sugar?
Crab meat
Crab meat is lower in Sugar (difference - 6.23g)
Which food is lower in Saturated Fat?
Crab meat
Crab meat is lower in Saturated Fat (difference - 29.565g)
Which food is lower in glycemic index?
Crab meat
Crab meat is lower in glycemic index (difference - 59)
Which food is richer in minerals?
Crab meat
Crab meat is relatively richer in minerals
Which food is lower in Cholesterol?
Coconut
Coconut is lower in Cholesterol (difference - 53mg)
Which food contains less Sodium?
Coconut
Coconut contains less Sodium (difference - 1052mg)
Which food is cheaper?
Coconut
Coconut is cheaper (difference - $9.4)
Which food is richer in vitamins?
?
It cannot be stated which food is richer in vitamins. See the charts below for detailed information. See the charts below for detailed information. See the charts below for detailed information.

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. Coconut - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170169/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.