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Crab meat vs. Egg white — In-Depth Nutrition Comparison

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Differences between crab meat and egg whites

  • Crab meat has more vitamin B12, copper, zinc, phosphorus, selenium, vitamin B6, and magnesium, while egg whites have more vitamin B2.
  • Crab meat's daily need coverage for vitamin B12 is 475% higher.

The food types used in this comparison are Crustaceans, crab, alaska king, cooked, moist heat and Egg, white, raw, fresh.

Infographic

Crab meat vs Egg white 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 7.9% 2.1% 14% 3% 7.7% 0.82% 6.4% 22% 1.4% 109%
Contains more MagnesiumMagnesium +472.7%
Contains more CalciumCalcium +742.9%
Contains more PotassiumPotassium +60.7%
Contains more IronIron +850%
Contains more CopperCopper +5039.1%
Contains more ZincZinc +25300%
Contains more PhosphorusPhosphorus +1766.7%
Contains more ManganeseManganese +263.6%
Contains more SeleniumSelenium +100%
Contains less SodiumSodium -84.5%

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.
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% 0% 0% 1% 101% 2% 11% 1.2% 11% 0% 3% 0.6%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin B1Vitamin B1 +1225%
Contains more Vitamin B3Vitamin B3 +1176.2%
Contains more Vitamin B5Vitamin B5 +110.5%
Contains more Vitamin B6Vitamin B6 +3500%
Contains more Vitamin B12Vitamin B12 +12677.8%
Contains more FolateFolate +1175%
Contains more Vitamin B2Vitamin B2 +698.2%
~equal in Vitamin E ~0mg
~equal in Vitamin D ~0µg
~equal in Vitamin K ~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
11% 88%
Protein: 10.9 g
Fats: 0.17 g
Carbs: 0.73 g
Water: 87.57 g
Other: 0.63 g
Contains more ProteinProtein +77.5%
Contains more FatsFats +805.9%
Contains more OtherOther +147.6%
Contains more CarbsCarbs +∞%
Contains more WaterWater +12.9%

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 Egg white
Lower in Cholesterol ok
Lower in Sodium ok
Lower in Saturated fat ok
Lower in price ok
Lower in Sugar ok
Rich in minerals ok
Lower in Glycemic Index Equal
Rich in vitamins Equal

All nutrients comparison - raw data values

Nutrient Crab meat Egg white DV% diff.
Vitamin B12 11.5µg 0.09µg 475%
Copper 1.182mg 0.023mg 129%
Zinc 7.62mg 0.03mg 69%
Sodium 1072mg 166mg 39%
Phosphorus 280mg 15mg 38%
Selenium 40µg 20µg 36%
Vitamin B2 0.055mg 0.439mg 30%
Cholesterol 53mg 0mg 18%
Protein 19.35g 10.9g 17%
Vitamin B6 0.18mg 0.005mg 13%
Folate 51µg 4µg 12%
Magnesium 63mg 11mg 12%
Iron 0.76mg 0.08mg 9%
Vitamin B3 1.34mg 0.105mg 8%
Vitamin C 7.6mg 0mg 8%
Calcium 59mg 7mg 5%
Vitamin B5 0.4mg 0.19mg 4%
Polyunsaturated fat 0.536g 0g 4%
Vitamin B1 0.053mg 0.004mg 4%
Potassium 262mg 163mg 3%
Calories 97kcal 52kcal 2%
Fats 1.54g 0.17g 2%
Manganese 0.04mg 0.011mg 1%
Vitamin A 9µg 0µg 1%
Saturated fat 0.133g 0g 1%
Carbs 0g 0.73g 0%
Net carbs 0g 0.73g N/A
Sugar 0.71g N/A
Choline 1.1mg 0%
Monounsaturated fat 0.185g 0g 0%
Tryptophan 0.269mg 0.125mg 0%
Threonine 0.783mg 0.449mg 0%
Isoleucine 0.938mg 0.661mg 0%
Leucine 1.536mg 1.016mg 0%
Lysine 1.684mg 0.806mg 0%
Methionine 0.545mg 0.399mg 0%
Phenylalanine 0.817mg 0.686mg 0%
Valine 0.91mg 0.809mg 0%
Histidine 0.393mg 0.29mg 0%
Fructose 0.07g 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 Egg white
Low Calories diet ok
Low Fats diet ok
Low Carbs diet ok
Low Glycemic Index diet Equal

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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
10%
Egg white
Minerals Daily Need Coverage Score
120%
Crab meat
17%
Egg white

Comparison summary

Which food is lower in Cholesterol?
Egg white
Egg white is lower in Cholesterol (difference - 53mg)
Which food contains less Sodium?
Egg white
Egg white contains less Sodium (difference - 906mg)
Which food is lower in Saturated fat?
Egg white
Egg white is lower in Saturated fat (difference - 0.133g)
Which food is cheaper?
Egg white
Egg white is cheaper (difference - $11)
Which food is lower in Sugar?
Crab meat
Crab meat is lower in Sugar (difference - 0.71g)
Which food is richer in minerals?
Crab meat
Crab meat is relatively richer in minerals
Which food is lower in glycemic index?
?
The foods have equal glycemic indexes (0)
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. Egg white - https://fdc.nal.usda.gov/fdc-app.html#/food-details/172183/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.