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  6. Crab meat vs. Mustard Greens Raw

Crab meat vs. Mustard Greens Raw — In-Depth Nutrition Comparison

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What are the differences between crab meat and mustard Greens Raw?

  • Crab meat is higher in vitamin B12, copper, selenium, zinc, and phosphorus, yet mustard Greens Raw are higher in vitamin C, vitamin A, and fiber.
  • Crab meat's daily need coverage for vitamin B12 is 479% more.
  • The glycemic index of crab meat is lower.

We used Crustaceans, crab, alaska king, cooked, moist heat and Mustard greens, raw types in this article.

Infographic

Crab meat vs Mustard Greens Raw 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% 35% 34% 62% 55% 6.8% 25% 2.6% 0% 4.9%
Contains more MagnesiumMagnesium +96.9%
Contains more CopperCopper +616.4%
Contains more ZincZinc +2948%
Contains more PhosphorusPhosphorus +382.8%
Contains more ManganeseManganese +∞%
Contains more SeleniumSelenium +4344.4%
Contains more CalciumCalcium +94.9%
Contains more PotassiumPotassium +46.6%
Contains more IronIron +115.8%
Contains less SodiumSodium -98.1%

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 233% 50% 40% 0% 20% 25% 15% 13% 42% 0% 644% 9% 0.27%
Contains more Vitamin B3Vitamin B3 +67.5%
Contains more Vitamin B5Vitamin B5 +90.5%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more FolateFolate +325%
Contains more Vitamin CVitamin C +821.1%
Contains more Vitamin AVitamin A +1577.8%
Contains more Vitamin B1Vitamin B1 +50.9%
Contains more Vitamin B2Vitamin B2 +100%
~equal in Vitamin D ~0µg
~equal in Vitamin B6 ~0.18mg

All nutrients comparison - raw data values

Nutrient Crab meat Mustard Greens Raw DV% diff.
Vitamin B12 11.5µg 0µg 479%
Vitamin K 257.5µg 215%
Copper 1.182mg 0.165mg 113%
Selenium 40µg 0.9µg 71%
Vitamin C 7.6mg 70mg 69%
Zinc 7.62mg 0.25mg 67%
Sodium 1072mg 20mg 46%
Protein 19.35g 2.86g 33%
Phosphorus 280mg 58mg 32%
Cholesterol 53mg 0mg 18%
Vitamin A 9µg 151µg 16%
Vitamin E 2.01mg 13%
Fiber 0g 3.2g 13%
Iron 0.76mg 1.64mg 11%
Folate 51µg 12µg 10%
Magnesium 63mg 32mg 7%
Calcium 59mg 115mg 6%
Calories 97kcal 27kcal 4%
Vitamin B5 0.4mg 0.21mg 4%
Vitamin B2 0.055mg 0.11mg 4%
Potassium 262mg 384mg 4%
Polyunsaturated fat 0.536g 0.038g 3%
Vitamin B3 1.34mg 0.8mg 3%
Fats 1.54g 0.42g 2%
Vitamin B1 0.053mg 0.08mg 2%
Manganese 0.04mg 2%
Carbs 0g 4.67g 2%
Saturated fat 0.133g 0.01g 1%
Net carbs 0g 1.47g N/A
Sugar 1.32g N/A
Vitamin B6 0.18mg 0.18mg 0%
Choline 0.5mg 0%
Monounsaturated fat 0.185g 0.092g 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% 5% 91%
Protein: 2.86 g
Fats: 0.42 g
Carbs: 4.67 g
Water: 90.7 g
Other: 1.35 g
Contains more ProteinProtein +576.6%
Contains more FatsFats +266.7%
Contains more OtherOther +15.6%
Contains more CarbsCarbs +∞%
Contains more WaterWater +17%

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
7% 66% 27%
Saturated fat: Sat. Fat 0.01 g
Monounsaturated fat: Mono. Fat 0.092 g
Polyunsaturated fat: Poly. Fat 0.038 g
Contains more Mono. FatMonounsaturated fat +101.1%
Contains more Poly. FatPolyunsaturated fat +1310.5%
Contains less Sat. FatSaturated fat -92.5%

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. Mustard Greens Raw - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169256/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.