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Crab meat vs. Porridge — In-Depth Nutrition Comparison

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Significant differences between crab meat and porridge

  • Crab meat has more vitamin B12, copper, zinc, selenium, phosphorus, magnesium, and vitamin B6; however, porridge is richer in iron.
  • Crab meat covers your daily vitamin B12 needs 479% more than porridge.
  • Porridge has a higher glycemic index. The glycemic index of porridge is 66, while the glycemic index of crab meat is 0.

Specific food types used in this comparison are Crustaceans, crab, alaska king, cooked, moist heat and Cereals, CREAM OF WHEAT, regular (10 minute), cooked with water, without salt.

Infographic

Crab meat vs Porridge infographic
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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.
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 3.6% 26% 1.4% 140% 13% 3.5% 6.4% 0.78% 0% 15%
Contains more MagnesiumMagnesium +1160%
Contains more PotassiumPotassium +1537.5%
Contains more CopperCopper +2855%
Contains more ZincZinc +5761.5%
Contains more PhosphorusPhosphorus +1766.7%
Contains more ManganeseManganese +∞%
Contains more SeleniumSelenium +1328.6%
Contains more CalciumCalcium +47.5%
Contains more IronIron +392.1%
Contains less SodiumSodium -99.4%

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 0% 0% 0.4% 0% 14% 5.8% 9.8% 4.3% 3% 0% 0.25% 9% 0%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin B2Vitamin B2 +120%
Contains more Vitamin B3Vitamin B3 +157.7%
Contains more Vitamin B5Vitamin B5 +463.4%
Contains more Vitamin B6Vitamin B6 +1284.6%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more FolateFolate +325%
~equal in Vitamin D ~0µg
~equal in Vitamin B1 ~0.055mg
~equal in Choline ~mg

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
11% 88%
Protein: 1.44 g
Fats: 0.21 g
Carbs: 10.52 g
Water: 87.61 g
Other: 0.22 g
Contains more ProteinProtein +1243.8%
Contains more FatsFats +633.3%
Contains more OtherOther +609.1%
Contains more CarbsCarbs +∞%
Contains more WaterWater +13%

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
19% 16% 65%
Saturated fat: Sat. Fat 0.033 g
Monounsaturated fat: Mono. Fat 0.028 g
Polyunsaturated fat: Poly. Fat 0.114 g
Contains more Mono. FatMonounsaturated fat +560.7%
Contains more Poly. FatPolyunsaturated fat +370.2%
Contains less Sat. FatSaturated fat -75.2%

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

All nutrients comparison - raw data values

Nutrient Crab meat Porridge DV% diff.
Vitamin B12 11.5µg 0µg 479%
Copper 1.182mg 0.04mg 127%
Selenium 40µg 2.8µg 68%
Zinc 7.62mg 0.13mg 68%
Sodium 1072mg 6mg 46%
Phosphorus 280mg 15mg 38%
Iron 0.76mg 3.74mg 37%
Protein 19.35g 1.44g 36%
Cholesterol 53mg 0mg 18%
Magnesium 63mg 5mg 14%
Vitamin B6 0.18mg 0.013mg 13%
Folate 51µg 12µg 10%
Vitamin C 7.6mg 0mg 8%
Potassium 262mg 16mg 7%
Vitamin B5 0.4mg 0.071mg 7%
Vitamin B3 1.34mg 0.52mg 5%
Carbs 0g 10.52g 4%
Calcium 59mg 87mg 3%
Polyunsaturated fat 0.536g 0.114g 3%
Calories 97kcal 50kcal 2%
Vitamin B2 0.055mg 0.025mg 2%
Manganese 0.04mg 0mg 2%
Fiber 0g 0.5g 2%
Fats 1.54g 0.21g 2%
Vitamin A 9µg 0µg 1%
Net carbs 0g 10.02g N/A
Sugar 0.03g N/A
Vitamin E 0.02mg 0%
Vitamin B1 0.053mg 0.055mg 0%
Vitamin K 0.1µg 0%
Saturated fat 0.133g 0.033g 0%
Monounsaturated fat 0.185g 0.028g 0%
Tryptophan 0.269mg 0.02mg 0%
Threonine 0.783mg 0.045mg 0%
Isoleucine 0.938mg 0.063mg 0%
Leucine 1.536mg 0.11mg 0%
Lysine 1.684mg 0.037mg 0%
Methionine 0.545mg 0.027mg 0%
Phenylalanine 0.817mg 0.078mg 0%
Valine 0.91mg 0.07mg 0%
Histidine 0.393mg 0.033mg 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 Porridge
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
4%
Porridge
Minerals Daily Need Coverage Score
120%
Crab meat
21%
Porridge

Comparison summary

Which food is lower in Cholesterol?
Porridge
Porridge is lower in Cholesterol (difference - 53mg)
Which food contains less Sodium?
Porridge
Porridge contains less Sodium (difference - 1066mg)
Which food is lower in Saturated fat?
Porridge
Porridge is lower in Saturated fat (difference - 0.1g)
Which food is cheaper?
Porridge
Porridge is cheaper (difference - $12)
Which food is lower in Sugar?
Crab meat
Crab meat is lower in Sugar (difference - 0.03g)
Which food is lower in glycemic index?
Crab meat
Crab meat is lower in glycemic index (difference - 66)
Which food is richer in minerals?
Crab meat
Crab meat is relatively richer in minerals
Which food is richer in vitamins?
Crab meat
Crab meat is relatively richer in vitamins

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. Porridge - https://fdc.nal.usda.gov/fdc-app.html#/food-details/171657/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.