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Crab meat vs. Okra — In-Depth Nutrition Comparison

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A recap on differences between crab meat and okra

  • Crab meat is higher in vitamin B12, copper, selenium, zinc, and phosphorus, yet okra is higher in manganese, vitamin C, and vitamin A.
  • Crab meat covers your daily vitamin B12 needs 479% more than okra.

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

Infographic

Crab meat vs Okra 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%
Okra
4
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 41% 25% 26% 23% 36% 16% 26% 0.91% 103% 3.8%
Contains more IronIron +22.6%
Contains more CopperCopper +984.4%
Contains more ZincZinc +1213.8%
Contains more PhosphorusPhosphorus +359%
Contains more SeleniumSelenium +5614.3%
Contains more CalciumCalcium +39%
Contains more PotassiumPotassium +14.1%
Contains less SodiumSodium -99.3%
Contains more ManganeseManganese +1870%
~equal in Magnesium ~57mg

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%
Okra
8
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 77% 12% 5.4% 0% 50% 14% 19% 15% 50% 0% 78% 45% 6.7%
Contains more Vitamin B3Vitamin B3 +34%
Contains more Vitamin B5Vitamin B5 +63.3%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more Vitamin CVitamin C +202.6%
Contains more Vitamin AVitamin A +300%
Contains more Vitamin B1Vitamin B1 +277.4%
Contains more Vitamin B6Vitamin B6 +19.4%
Contains more FolateFolate +17.6%
~equal in Vitamin D ~0µg
~equal in Vitamin B2 ~0.06mg

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
Okra
2
2% 7% 90%
Protein: 1.93 g
Fats: 0.19 g
Carbs: 7.45 g
Water: 89.58 g
Other: 0.85 g
Contains more ProteinProtein +902.6%
Contains more FatsFats +710.5%
Contains more OtherOther +83.5%
Contains more CarbsCarbs +∞%
Contains more WaterWater +15.5%

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
Okra
1
37% 24% 39%
Saturated fat: Sat. Fat 0.026 g
Monounsaturated fat: Mono. Fat 0.017 g
Polyunsaturated fat: Poly. Fat 0.027 g
Contains more Mono. FatMonounsaturated fat +988.2%
Contains more Poly. FatPolyunsaturated fat +1885.2%
Contains less Sat. FatSaturated fat -80.5%

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 Okra
Lower in Cholesterol ok
Lower in Sodium ok
Lower in Saturated fat ok
Lower in price ok
Rich in vitamins ok
Lower in Sugar ok
Lower in Glycemic Index ok
Rich in minerals ok

All nutrients comparison - raw data values

Nutrient Crab meat Okra DV% diff.
Vitamin B12 11.5µg 0µg 479%
Copper 1.182mg 0.109mg 119%
Selenium 40µg 0.7µg 71%
Zinc 7.62mg 0.58mg 64%
Sodium 1072mg 7mg 46%
Protein 19.35g 1.93g 35%
Manganese 0.04mg 0.788mg 33%
Phosphorus 280mg 61mg 31%
Vitamin K 31.3µg 26%
Cholesterol 53mg 0mg 18%
Vitamin C 7.6mg 23mg 17%
Fiber 0g 3.2g 13%
Vitamin B1 0.053mg 0.2mg 12%
Vitamin B6 0.18mg 0.215mg 3%
Vitamin B5 0.4mg 0.245mg 3%
Vitamin A 9µg 36µg 3%
Calories 97kcal 33kcal 3%
Polyunsaturated fat 0.536g 0.027g 3%
Vitamin E 0.27mg 2%
Iron 0.76mg 0.62mg 2%
Calcium 59mg 82mg 2%
Vitamin B3 1.34mg 1mg 2%
Carbs 0g 7.45g 2%
Fats 1.54g 0.19g 2%
Folate 51µg 60µg 2%
Choline 12.3mg 2%
Potassium 262mg 299mg 1%
Magnesium 63mg 57mg 1%
Fructose 0.57g 1%
Net carbs 0g 4.25g N/A
Sugar 1.48g N/A
Starch 0.34g 0%
Vitamin B2 0.055mg 0.06mg 0%
Saturated fat 0.133g 0.026g 0%
Monounsaturated fat 0.185g 0.017g 0%
Tryptophan 0.269mg 0.017mg 0%
Threonine 0.783mg 0.065mg 0%
Isoleucine 0.938mg 0.069mg 0%
Leucine 1.536mg 0.105mg 0%
Lysine 1.684mg 0.081mg 0%
Methionine 0.545mg 0.021mg 0%
Phenylalanine 0.817mg 0.065mg 0%
Valine 0.91mg 0.091mg 0%
Histidine 0.393mg 0.031mg 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

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Crab meat Okra
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
29%
Okra
Minerals Daily Need Coverage Score
120%
Crab meat
30%
Okra

Comparison summary

Which food is lower in Cholesterol?
Okra
Okra is lower in Cholesterol (difference - 53mg)
Which food contains less Sodium?
Okra
Okra contains less Sodium (difference - 1065mg)
Which food is lower in Saturated fat?
Okra
Okra is lower in Saturated fat (difference - 0.107g)
Which food is cheaper?
Okra
Okra is cheaper (difference - $11)
Which food is richer in vitamins?
Okra
Okra is relatively richer in vitamins
Which food is lower in Sugar?
Crab meat
Crab meat is lower in Sugar (difference - 1.48g)
Which food is lower in glycemic index?
Crab meat
Crab meat is lower in glycemic index (difference - 0)
Which food is richer in minerals?
Crab meat
Crab meat is relatively richer in minerals

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. Okra - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169260/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.