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  6. Crab meat vs. Filo

Crab meat vs. Filo — In-Depth Nutrition Comparison

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A recap on differences between crab meat and filo

  • Crab meat is higher in vitamin B12, copper, zinc, selenium, and phosphorus, yet filo is higher in vitamin B1, iron, vitamin B2, and manganese.
  • Crab meat covers your daily vitamin B12 needs 479% more than filo.
  • Crab meat contains 16 times more zinc than filo. While crab meat contains 7.62mg of zinc, filo contains only 0.49mg.
  • The amount of sodium in filo is lower.
  • The glycemic index of crab meat is lower.

Food varieties used in this article are Crustaceans, crab, alaska king, cooked, moist heat and Phyllo dough.

Infographic

Crab meat vs Filo 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%
Filo
Filo
3
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 11% 3.3% 6.5% 120% 34% 13% 32% 63% 62% 127%
Contains more MagnesiumMagnesium +320%
Contains more CalciumCalcium +436.4%
Contains more PotassiumPotassium +254.1%
Contains more CopperCopper +1070.3%
Contains more ZincZinc +1455.1%
Contains more PhosphorusPhosphorus +273.3%
Contains more SeleniumSelenium +71.7%
Contains more IronIron +322.4%
Contains less SodiumSodium -54.9%
Contains more ManganeseManganese +1090%

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%
Filo
Filo
7
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% 1.6% 0% 135% 79% 76% 18% 6.9% 0% 6.3% 66% 3.8%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin B5Vitamin B5 +32.5%
Contains more Vitamin B6Vitamin B6 +500%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more Vitamin B1Vitamin B1 +920.8%
Contains more Vitamin B2Vitamin B2 +520%
Contains more Vitamin B3Vitamin B3 +204%
Contains more FolateFolate +72.5%
~equal in Vitamin D ~0µg

All nutrients comparison - raw data values

Nutrient Crab meat Filo DV% diff.
Vitamin B12 11.5µg 0µg 479%
Copper 1.182mg 0.101mg 120%
Zinc 7.62mg 0.49mg 65%
Vitamin B1 0.053mg 0.541mg 41%
Iron 0.76mg 3.21mg 31%
Selenium 40µg 23.3µg 30%
Phosphorus 280mg 75mg 29%
Sodium 1072mg 483mg 26%
Protein 19.35g 7.1g 25%
Vitamin B2 0.055mg 0.341mg 22%
Manganese 0.04mg 0.476mg 19%
Carbs 0g 52.6g 18%
Cholesterol 53mg 0mg 18%
Vitamin B3 1.34mg 4.073mg 17%
Vitamin B6 0.18mg 0.03mg 12%
Magnesium 63mg 15mg 11%
Calories 97kcal 299kcal 10%
Folate 51µg 88µg 9%
Vitamin C 7.6mg 0mg 8%
Fiber 0g 1.9g 8%
Monounsaturated fat 0.185g 3.149g 7%
Fats 1.54g 6g 7%
Saturated fat 0.133g 1.47g 6%
Potassium 262mg 74mg 6%
Calcium 59mg 11mg 5%
Polyunsaturated fat 0.536g 0.923g 3%
Vitamin B5 0.4mg 0.302mg 2%
Vitamin K 2.5µg 2%
Vitamin E 0.08mg 1%
Vitamin A 9µg 0µg 1%
Choline 6.9mg 1%
Net carbs 0g 50.7g N/A
Sugar 0.18g N/A
Tryptophan 0.269mg 0.088mg 0%
Threonine 0.783mg 0.194mg 0%
Isoleucine 0.938mg 0.246mg 0%
Leucine 1.536mg 0.49mg 0%
Lysine 1.684mg 0.158mg 0%
Methionine 0.545mg 0.126mg 0%
Phenylalanine 0.817mg 0.359mg 0%
Valine 0.91mg 0.286mg 0%
Histidine 0.393mg 0.159mg 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

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
Filo
Filo
3
7% 6% 53% 33% 2%
Protein: 7.1 g
Fats: 6 g
Carbs: 52.6 g
Water: 32.6 g
Other: 1.7 g
Contains more ProteinProtein +172.5%
Contains more WaterWater +137.9%
Contains more FatsFats +289.6%
Contains more CarbsCarbs +∞%
~equal in Other ~1.7g

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
Filo
Filo
2
27% 57% 17%
Saturated fat: Sat. Fat 1.47 g
Monounsaturated fat: Mono. Fat 3.149 g
Polyunsaturated fat: Poly. Fat 0.923 g
Contains less Sat. FatSaturated fat -91%
Contains more Mono. FatMonounsaturated fat +1602.2%
Contains more Poly. FatPolyunsaturated fat +72.2%

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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. Filo - https://fdc.nal.usda.gov/fdc-app.html#/food-details/172791/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.