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  6. Crab meat vs. Quinoa

Crab meat vs. Quinoa — In-Depth Nutrition Comparison

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The main differences between crab meat and quinoa

  • Crab meat is richer in vitamin B12, copper, selenium, zinc, and phosphorus, yet quinoa is richer in manganese, fiber, and iron.
  • Daily need coverage for vitamin B12 for crab meat is 479% higher.
  • Crab meat has a lower glycemic index than quinoa.

Food types used in this article are Crustaceans, crab, alaska king, cooked, moist heat and Quinoa, cooked.

Infographic

Crab meat vs Quinoa 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%
Quinoa
Quinoa
3
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 46% 5.1% 15% 56% 64% 30% 65% 0.91% 82% 15%
Contains more CalciumCalcium +247.1%
Contains more PotassiumPotassium +52.3%
Contains more CopperCopper +515.6%
Contains more ZincZinc +599.1%
Contains more PhosphorusPhosphorus +84.2%
Contains more SeleniumSelenium +1328.6%
Contains more IronIron +96.1%
Contains less SodiumSodium -99.3%
Contains more ManganeseManganese +1477.5%
~equal in Magnesium ~64mg

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%
Quinoa
Quinoa
4
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% 13% 0% 27% 25% 7.7% 0% 28% 0% 0% 32% 13%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin B3Vitamin B3 +225.2%
Contains more Vitamin B5Vitamin B5 +∞%
Contains more Vitamin B6Vitamin B6 +46.3%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more FolateFolate +21.4%
Contains more Vitamin B1Vitamin B1 +101.9%
Contains more Vitamin B2Vitamin B2 +100%
~equal in Vitamin D ~0µg
~equal in Vitamin K ~0µg

All nutrients comparison - raw data values

Nutrient Crab meat Quinoa DV% diff.
Vitamin B12 11.5µg 0µg 479%
Copper 1.182mg 0.192mg 110%
Selenium 40µg 2.8µg 68%
Zinc 7.62mg 1.09mg 59%
Sodium 1072mg 7mg 46%
Protein 19.35g 4.4g 30%
Manganese 0.04mg 0.631mg 26%
Cholesterol 53mg 0mg 18%
Phosphorus 280mg 152mg 18%
Fiber 0g 2.8g 11%
Iron 0.76mg 1.49mg 9%
Vitamin B5 0.4mg 8%
Vitamin C 7.6mg 0mg 8%
Carbs 0g 21.3g 7%
Starch 17.63g 7%
Vitamin B3 1.34mg 0.412mg 6%
Vitamin B1 0.053mg 0.107mg 5%
Vitamin B6 0.18mg 0.123mg 4%
Calcium 59mg 17mg 4%
Choline 23mg 4%
Vitamin E 0.63mg 4%
Polyunsaturated fat 0.536g 1.078g 4%
Vitamin B2 0.055mg 0.11mg 4%
Potassium 262mg 172mg 3%
Folate 51µg 42µg 2%
Monounsaturated fat 0.185g 0.528g 1%
Calories 97kcal 120kcal 1%
Vitamin A 9µg 0µg 1%
Fats 1.54g 1.92g 1%
Net carbs 0g 18.5g N/A
Magnesium 63mg 64mg 0%
Sugar 0.87g N/A
Saturated fat 0.133g 0.231g 0%
Tryptophan 0.269mg 0.052mg 0%
Threonine 0.783mg 0.131mg 0%
Isoleucine 0.938mg 0.157mg 0%
Leucine 1.536mg 0.261mg 0%
Lysine 1.684mg 0.239mg 0%
Methionine 0.545mg 0.096mg 0%
Phenylalanine 0.817mg 0.185mg 0%
Valine 0.91mg 0.185mg 0%
Histidine 0.393mg 0.127mg 0%
Omega-3 - EPA 0.295g 0g N/A
Omega-3 - DHA 0.118g 0.015g 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
Quinoa
Quinoa
2
4% 2% 21% 72%
Protein: 4.4 g
Fats: 1.92 g
Carbs: 21.3 g
Water: 71.61 g
Other: 0.77 g
Contains more ProteinProtein +339.8%
Contains more OtherOther +102.6%
Contains more FatsFats +24.7%
Contains more CarbsCarbs +∞%
~equal in Water ~71.61g

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
Quinoa
Quinoa
2
13% 29% 59%
Saturated fat: Sat. Fat 0.231 g
Monounsaturated fat: Mono. Fat 0.528 g
Polyunsaturated fat: Poly. Fat 1.078 g
Contains less Sat. FatSaturated fat -42.4%
Contains more Mono. FatMonounsaturated fat +185.4%
Contains more Poly. FatPolyunsaturated fat +101.1%

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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. Quinoa - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168917/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.