Crab meat vs. Ham — In-Depth Nutrition Comparison
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Differences between crab meat and ham
- Crab meat has more vitamin B12, copper, zinc, selenium, folate, phosphorus, and magnesium, while ham has more vitamin B1, vitamin B6, and vitamin B3.
- Crab meat's daily need coverage for vitamin B12 is 452% higher.
- Ham contains 17 times less folate than crab meat. Crab meat contains 51µg of folate, while ham contains 3µg.
The food types used in this comparison are Crustaceans, crab, alaska king, cooked, moist heat and Pork, cured, ham, boneless, extra lean (approximately 5% fat), roasted.
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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.
| Contains more MagnesiumMagnesium | +350% |
| Contains more CalciumCalcium | +637.5% |
| Contains more CopperCopper | +1396.2% |
| Contains more ZincZinc | +164.6% |
| Contains more PhosphorusPhosphorus | +42.9% |
| Contains less SodiumSodium | -10.9% |
| Contains more SeleniumSelenium | +105.1% |
| Contains more IronIron | +94.7% |
| Contains more ManganeseManganese | +35% |
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.
| Contains more Vitamin CVitamin C | +∞% |
| Contains more Vitamin AVitamin A | +∞% |
| Contains more Vitamin B12Vitamin B12 | +1669.2% |
| Contains more FolateFolate | +1600% |
| Contains more Vitamin B1Vitamin B1 | +1322.6% |
| Contains more Vitamin B2Vitamin B2 | +267.3% |
| Contains more Vitamin B3Vitamin B3 | +200.2% |
| Contains more Vitamin B6Vitamin B6 | +122.2% |
All nutrients comparison - raw data values
| Nutrient |  |
 |
DV% diff. |
| Vitamin B12 | 11.5µg | 0.65µg | 452% |
| Copper | 1.182mg | 0.079mg | 123% |
| Vitamin B1 | 0.053mg | 0.754mg | 58% |
| Zinc | 7.62mg | 2.88mg | 43% |
| Selenium | 40µg | 19.5µg | 37% |
| Vitamin B3 | 1.34mg | 4.023mg | 17% |
| Vitamin B6 | 0.18mg | 0.4mg | 17% |
| Choline | 85.1mg | 15% | |
| Phosphorus | 280mg | 196mg | 12% |
| Magnesium | 63mg | 14mg | 12% |
| Folate | 51µg | 3µg | 12% |
| Vitamin B2 | 0.055mg | 0.202mg | 11% |
| Iron | 0.76mg | 1.48mg | 9% |
| Saturated fat | 0.133g | 1.81g | 8% |
| Vitamin C | 7.6mg | 0mg | 8% |
| Sodium | 1072mg | 1203mg | 6% |
| Monounsaturated fat | 0.185g | 2.62g | 6% |
| Fats | 1.54g | 5.53g | 6% |
| Calcium | 59mg | 8mg | 5% |
| Vitamin D | 32IU | 4% | |
| Vitamin D | 0.8µg | 4% | |
| Protein | 19.35g | 20.93g | 3% |
| Calories | 97kcal | 145kcal | 2% |
| Vitamin E | 0.25mg | 2% | |
| Manganese | 0.04mg | 0.054mg | 1% |
| Vitamin A | 9µg | 0µg | 1% |
| Potassium | 262mg | 287mg | 1% |
| Carbs | 0g | 1.5g | 1% |
| Net carbs | 0g | 1.5g | N/A |
| Cholesterol | 53mg | 53mg | 0% |
| Vitamin B5 | 0.4mg | 0.403mg | 0% |
| Polyunsaturated fat | 0.536g | 0.54g | 0% |
| Tryptophan | 0.269mg | 0.251mg | 0% |
| Threonine | 0.783mg | 0.931mg | 0% |
| Isoleucine | 0.938mg | 0.918mg | 0% |
| Leucine | 1.536mg | 1.661mg | 0% |
| Lysine | 1.684mg | 1.775mg | 0% |
| Methionine | 0.545mg | 0.553mg | 0% |
| Phenylalanine | 0.817mg | 0.904mg | 0% |
| Valine | 0.91mg | 0.908mg | 0% |
| Histidine | 0.393mg | 0.75mg | 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
| Contains more WaterWater | +14.6% |
| Contains more FatsFats | +259.1% |
| Contains more CarbsCarbs | +∞% |
| Contains more OtherOther | +180.1% |
~equal in
Protein
~20.93g
Fat Type Comparison
Fat type breakdown side-by-side comparison
| Contains less Sat. FatSaturated fat | -92.7% |
| Contains more Mono. FatMonounsaturated fat | +1316.2% |
~equal in
Polyunsaturated fat
~0.54g
