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  6. Crab meat vs. Heart of palm

Crab meat vs. Heart of palm — In-Depth Nutrition Comparison

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How are crab meat and heart of palm different?

  • Crab meat is higher in vitamin B12, selenium, copper, zinc, phosphorus, and magnesium; however, heart of palm is richer in vitamin B6 and potassium.
  • Daily need coverage for vitamin B12 for crab meat is 479% higher.
  • Crab meat has a lower glycemic index (0) than heart of palm (32).

Crustaceans, crab, alaska king, cooked, moist heat and Hearts of palm, raw are the varieties used in this article.

Infographic

Crab meat vs Heart of palm 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 7.1% 5.4% 159% 63% 215% 102% 60% 1.8% 0% 3.8%
Contains more MagnesiumMagnesium +530%
Contains more CalciumCalcium +227.8%
Contains more CopperCopper +83.5%
Contains more ZincZinc +104.3%
Contains more PhosphorusPhosphorus +100%
Contains more ManganeseManganese +∞%
Contains more SeleniumSelenium +5614.3%
Contains more PotassiumPotassium +589.3%
Contains more IronIron +122.4%
Contains less SodiumSodium -98.7%

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 27% 1% 10% 0% 13% 42% 17% 0% 187% 0% 0% 18% 0%
Contains more Vitamin AVitamin A +200%
Contains more Vitamin B3Vitamin B3 +48.9%
Contains more Vitamin B5Vitamin B5 +∞%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more FolateFolate +112.5%
Contains more Vitamin B2Vitamin B2 +227.3%
Contains more Vitamin B6Vitamin B6 +350%
~equal in Vitamin C ~8mg
~equal in Vitamin D ~0µg
~equal in Vitamin B1 ~0.05mg
~equal in Vitamin K ~0µg
~equal in Choline ~0mg

All nutrients comparison - raw data values

Nutrient Crab meat Heart of palm DV% diff.
Vitamin B12 11.5µg 0µg 479%
Selenium 40µg 0.7µg 71%
Copper 1.182mg 0.644mg 60%
Vitamin B6 0.18mg 0.81mg 48%
Sodium 1072mg 14mg 46%
Potassium 262mg 1806mg 45%
Zinc 7.62mg 3.73mg 35%
Protein 19.35g 2.7g 33%
Phosphorus 280mg 140mg 20%
Cholesterol 53mg 0mg 18%
Magnesium 63mg 10mg 13%
Iron 0.76mg 1.69mg 12%
Vitamin B2 0.055mg 0.18mg 10%
Carbs 0g 25.61g 9%
Vitamin B5 0.4mg 8%
Folate 51µg 24µg 7%
Fiber 0g 1.5g 6%
Calcium 59mg 18mg 4%
Polyunsaturated fat 0.536g 0.089g 3%
Vitamin E 0.5mg 3%
Vitamin B3 1.34mg 0.9mg 3%
Manganese 0.04mg 2%
Fats 1.54g 0.2g 2%
Vitamin A 9µg 3µg 1%
Calories 97kcal 115kcal 1%
Vitamin C 7.6mg 8mg 0%
Net carbs 0g 24.11g N/A
Sugar 17.16g N/A
Vitamin B1 0.053mg 0.05mg 0%
Saturated fat 0.133g 0.046g 0%
Monounsaturated fat 0.185g 0.005g 0%
Tryptophan 0.269mg 0%
Threonine 0.783mg 0%
Isoleucine 0.938mg 0%
Leucine 1.536mg 0%
Lysine 1.684mg 0%
Methionine 0.545mg 0%
Phenylalanine 0.817mg 0%
Valine 0.91mg 0%
Histidine 0.393mg 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
3% 26% 70% 2%
Protein: 2.7 g
Fats: 0.2 g
Carbs: 25.61 g
Water: 69.5 g
Other: 1.99 g
Contains more ProteinProtein +616.7%
Contains more FatsFats +670%
Contains more WaterWater +11.6%
Contains more CarbsCarbs +∞%
Contains more OtherOther +27.6%

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
33% 4% 64%
Saturated fat: Sat. Fat 0.046 g
Monounsaturated fat: Mono. Fat 0.005 g
Polyunsaturated fat: Poly. Fat 0.089 g
Contains more Mono. FatMonounsaturated fat +3600%
Contains more Poly. FatPolyunsaturated fat +502.2%
Contains less Sat. FatSaturated fat -65.4%

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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. Heart of palm - https://fdc.nal.usda.gov/fdc-app.html#/food-details/167714/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.