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  6. Crab meat vs. Octopus

Crab meat vs. Octopus — In-Depth Nutrition Comparison

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What are the differences between Crab meat and Octopus?

  • Crab meat is higher in Copper, and Zinc, yet Octopus is higher in Vitamin B12, Iron, Selenium, Vitamin B6, Vitamin B3, and Potassium.
  • Octopus's daily need coverage for Vitamin B12 is 1021% more.
  • Crab meat has 2 times more Sodium than Octopus. While Crab meat has 1072mg of Sodium, Octopus has only 460mg.

We used Crustaceans, crab, alaska king, cooked, moist heat and Mollusks, octopus, common, cooked, moist heat types in this article.

Infographic

Crab meat vs Octopus 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 43% 32% 56% 358% 246% 92% 120% 60% 6.1% 489%
Contains more CopperCopper +59.9%
Contains more ZincZinc +126.8%
Contains more CalciumCalcium +79.7%
Contains more PotassiumPotassium +140.5%
Contains more IronIron +1155.3%
Contains less SodiumSodium -57.1%
Contains more ManganeseManganese +17.5%
Contains more SeleniumSelenium +124%
~equal in Magnesium ~60mg
~equal in Phosphorus ~279mg

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% 1.7% 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% 18% 24% 0% 14% 18% 71% 54% 150% 4500% 0.25% 18% 44%
Contains more FolateFolate +112.5%
Contains more Vitamin AVitamin A +934.5%
Contains more Vitamin B2Vitamin B2 +38.2%
Contains more Vitamin B3Vitamin B3 +182.1%
Contains more Vitamin B5Vitamin B5 +125%
Contains more Vitamin B6Vitamin B6 +260%
Contains more Vitamin B12Vitamin B12 +213%
~equal in Vitamin C ~8mg
~equal in Vitamin D ~0µg
~equal in Vitamin B1 ~0.057mg

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
30% 2% 4% 61% 3%
Protein: 29.82 g
Fats: 2.08 g
Carbs: 4.4 g
Water: 60.5 g
Other: 3.2 g
Contains more WaterWater +28.2%
Contains more ProteinProtein +54.1%
Contains more FatsFats +35.1%
Contains more CarbsCarbs +∞%
Contains more OtherOther +105.1%

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
36% 26% 38%
Saturated Fat: Sat. Fat 0.453 g
Monounsaturated Fat: Mono. Fat 0.324 g
Polyunsaturated fat: Poly. Fat 0.477 g
Contains less Sat. FatSaturated Fat -70.6%
Contains more Poly. FatPolyunsaturated fat +12.4%
Contains more Mono. FatMonounsaturated Fat +75.1%

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 Octopus
Lower in Sodium ok
Lower in Glycemic Index ok
Lower in price ok
Rich in vitamins ok
Lower in Cholesterol ok
Lower in Sugar ok
Lower in Saturated Fat ok
Rich in minerals Equal

All nutrients comparison - raw data values

Nutrient Crab meat Octopus Opinion
Calories 97kcal 164kcal Octopus
Protein 19.35g 29.82g Octopus
Fats 1.54g 2.08g Octopus
Vitamin C 7.6mg 8mg Octopus
Net carbs 0g 4.4g Octopus
Carbs 0g 4.4g Octopus
Cholesterol 53mg 96mg Crab meat
Magnesium 63mg 60mg Crab meat
Calcium 59mg 106mg Octopus
Potassium 262mg 630mg Octopus
Iron 0.76mg 9.54mg Octopus
Copper 1.182mg 0.739mg Crab meat
Zinc 7.62mg 3.36mg Crab meat
Phosphorus 280mg 279mg Crab meat
Sodium 1072mg 460mg Octopus
Vitamin A 29IU 300IU Octopus
Vitamin A 9µg 90µg Octopus
Vitamin E 1.2mg Octopus
Manganese 0.04mg 0.047mg Octopus
Selenium 40µg 89.6µg Octopus
Vitamin B1 0.053mg 0.057mg Octopus
Vitamin B2 0.055mg 0.076mg Octopus
Vitamin B3 1.34mg 3.78mg Octopus
Vitamin B5 0.4mg 0.9mg Octopus
Vitamin B6 0.18mg 0.648mg Octopus
Vitamin B12 11.5µg 36µg Octopus
Vitamin K 0.1µg Octopus
Folate 51µg 24µg Crab meat
Choline 81mg Octopus
Saturated Fat 0.133g 0.453g Crab meat
Monounsaturated Fat 0.185g 0.324g Octopus
Polyunsaturated fat 0.536g 0.477g Crab meat
Tryptophan 0.269mg 0.334mg Octopus
Threonine 0.783mg 1.283mg Octopus
Isoleucine 0.938mg 1.298mg Octopus
Leucine 1.536mg 2.099mg Octopus
Lysine 1.684mg 2.228mg Octopus
Methionine 0.545mg 0.673mg Octopus
Phenylalanine 0.817mg 1.069mg Octopus
Valine 0.91mg 1.303mg Octopus
Histidine 0.393mg 0.573mg Octopus
Omega-3 - EPA 0.295g 0.152g Crab meat
Omega-3 - DHA 0.118g 0.162g Octopus
Omega-3 - DPA 0.031g 0.012g Crab meat

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Crab meat Octopus
Low Calories diet ok
Low Fats diet ok
Low Carbs diet ok
Low Glycemic Index diet ok

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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
380%
Octopus
Minerals Daily Need Coverage Score
120%
Crab meat
150%
Octopus

Comparison summary

Which food contains less Sodium?
Octopus
Octopus contains less Sodium (difference - 612mg)
Which food is lower in glycemic index?
Octopus
Octopus is lower in glycemic index (difference - 0)
Which food is cheaper?
Octopus
Octopus is cheaper (difference - $12)
Which food is richer in vitamins?
Octopus
Octopus is relatively richer in vitamins
Which food is lower in Cholesterol?
Crab meat
Crab meat is lower in Cholesterol (difference - 43mg)
Which food is lower in Sugar?
Crab meat
Crab meat is lower in Sugar (difference - 0g)
Which food is lower in Saturated Fat?
Crab meat
Crab meat is lower in Saturated Fat (difference - 0.32g)
Which food is richer in minerals?
?
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. Octopus - https://fdc.nal.usda.gov/fdc-app.html#/food-details/174249/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.