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Crab meat vs. Pot roast — In-Depth Nutrition Comparison

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Significant differences between crab meat and pot roast

  • Crab meat has more vitamin B12, copper, selenium, phosphorus, and folate; however, pot roast is richer in iron and vitamin B3.
  • Crab meat covers your daily vitamin B12 needs 390% more than pot roast.
  • Pot roast has 23 times less sodium than crab meat. Crab meat has 1072mg of sodium, while pot roast has 47mg.

Specific food types used in this comparison are Crustaceans, crab, alaska king, cooked, moist heat and Beef, chuck, arm pot roast, separable lean and fat, trimmed to 0" fat, all grades, cooked, braised.

Infographic

Crab meat vs Pot roast 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 14% 4.8% 20% 91% 33% 182% 75% 6.1% 1.3% 147%
Contains more MagnesiumMagnesium +231.6%
Contains more CalciumCalcium +268.8%
Contains more PotassiumPotassium +13.4%
Contains more CopperCopper +1093.9%
Contains more ZincZinc +14.4%
Contains more PhosphorusPhosphorus +60.9%
Contains more ManganeseManganese +300%
Contains more SeleniumSelenium +48.1%
Contains more IronIron +218.4%
Contains less SodiumSodium -95.6%

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% 10% 3% 15% 39% 77% 34% 65% 266% 4.5% 6.8% 60%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin B12Vitamin B12 +439.9%
Contains more FolateFolate +466.7%
Contains more Vitamin B1Vitamin B1 +11.3%
Contains more Vitamin B2Vitamin B2 +210.9%
Contains more Vitamin B3Vitamin B3 +206.3%
Contains more Vitamin B5Vitamin B5 +42.8%
Contains more Vitamin B6Vitamin B6 +57.2%

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
29% 19% 52%
Protein: 28.94 g
Fats: 19.17 g
Carbs: 0 g
Water: 51.9 g
Other: 0 g
Contains more WaterWater +49.4%
Contains more OtherOther +-15700%
Contains more ProteinProtein +49.6%
Contains more FatsFats +1144.8%
~equal in Carbs ~0g

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
46% 50% 4%
Saturated fat: Sat. Fat 7.548 g
Monounsaturated fat: Mono. Fat 8.175 g
Polyunsaturated fat: Poly. Fat 0.708 g
Contains less Sat. FatSaturated fat -98.2%
Contains more Mono. FatMonounsaturated fat +4318.9%
Contains more Poly. FatPolyunsaturated fat +32.1%

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 Pot roast
Lower in Sodium 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 ok
Lower in Glycemic Index Equal

All nutrients comparison - raw data values

Nutrient Crab meat Pot roast DV% diff.
Vitamin B12 11.5µg 2.13µg 390%
Copper 1.182mg 0.099mg 120%
Sodium 1072mg 47mg 45%
Saturated fat 0.133g 7.548g 34%
Fats 1.54g 19.17g 27%
Selenium 40µg 27µg 24%
Cholesterol 53mg 116mg 21%
Iron 0.76mg 2.42mg 21%
Monounsaturated fat 0.185g 8.175g 20%
Choline 110.2mg 20%
Protein 19.35g 28.94g 19%
Vitamin B3 1.34mg 4.105mg 17%
Phosphorus 280mg 174mg 15%
Folate 51µg 9µg 11%
Calories 97kcal 297kcal 10%
Magnesium 63mg 19mg 10%
Zinc 7.62mg 6.66mg 9%
Vitamin B2 0.055mg 0.171mg 9%
Vitamin C 7.6mg 0mg 8%
Vitamin B6 0.18mg 0.283mg 8%
Calcium 59mg 16mg 4%
Vitamin E 0.51mg 3%
Vitamin B5 0.4mg 0.571mg 3%
Vitamin K 1.8µg 2%
Vitamin B1 0.053mg 0.059mg 1%
Potassium 262mg 231mg 1%
Vitamin A 9µg 0µg 1%
Manganese 0.04mg 0.01mg 1%
Vitamin D 8IU 1%
Vitamin D 0.2µg 1%
Polyunsaturated fat 0.536g 0.708g 1%
Tryptophan 0.269mg 0.19mg 0%
Threonine 0.783mg 1.156mg 0%
Isoleucine 0.938mg 1.317mg 0%
Leucine 1.536mg 2.302mg 0%
Lysine 1.684mg 2.446mg 0%
Methionine 0.545mg 0.754mg 0%
Phenylalanine 0.817mg 1.143mg 0%
Valine 0.91mg 1.436mg 0%
Histidine 0.393mg 0.924mg 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 Pot roast
Low Calories diet ok
Low Fats diet ok
Low Carbs diet Equal
Low Glycemic Index diet Equal

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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
45%
Pot roast
Minerals Daily Need Coverage Score
120%
Crab meat
57%
Pot roast

Comparison summary

Which food contains less Sodium?
Pot roast
Pot roast contains less Sodium (difference - 1025mg)
Which food is cheaper?
Pot roast
Pot roast is cheaper (difference - $12)
Which food is richer in vitamins?
Pot roast
Pot roast is relatively richer in vitamins
Which food is lower in Cholesterol?
Crab meat
Crab meat is lower in Cholesterol (difference - 63mg)
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 - 7.415g)
Which food is richer in minerals?
Crab meat
Crab meat is relatively richer in minerals
Which food is lower in glycemic index?
?
The foods have equal glycemic indexes (0)

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. Pot roast - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170213/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.