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  6. Crab meat vs. Brown rice

Crab meat vs. Brown rice — In-Depth Nutrition Comparison

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The main differences between Crab meat and Brown rice

  • Crab meat is richer in Vitamin B12, Copper, Zinc, Selenium, Phosphorus, and Folate, yet Brown rice is richer in Manganese, and Vitamin B1.
  • Daily need coverage for Vitamin B12 from Crab meat is 479% higher.

Food types used in this article are Crustaceans, crab, alaska king, cooked, moist heat and Rice, brown, long-grain, cooked.

Infographic

Crab meat vs Brown rice 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.
Crab meat
Crab meat
8
:
2
Brown rice
Brown rice
Contains more Calcium +1866.7%
Contains more Iron +35.7%
Contains more Magnesium +61.5%
Contains more Phosphorus +171.8%
Contains more Potassium +204.7%
Contains more Zinc +973.2%
Contains more Copper +1015.1%
Contains more Selenium +589.7%
Contains less Sodium -99.6%
Contains more Manganese +2335%
Crab meat
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 18% 29% 45% 120% 24% 140% 208% 394% 6% 219%
Brown rice
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 1% 22% 28% 45% 8% 1% 20% 36% 128% 32%
Contains more Calcium +1866.7%
Contains more Iron +35.7%
Contains more Magnesium +61.5%
Contains more Phosphorus +171.8%
Contains more Potassium +204.7%
Contains more Zinc +973.2%
Contains more Copper +1015.1%
Contains more Selenium +589.7%
Contains less Sodium -99.6%
Contains more Manganese +2335%

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.
Crab meat
Crab meat
6
:
6
Brown rice
Brown rice
Contains more Vitamin A +∞%
Contains more Vitamin C +∞%
Contains more Vitamin B6 +46.3%
Contains more Folate +466.7%
Contains more Vitamin B12 +∞%
Contains more Vitamin B1 +235.8%
Contains more Vitamin B2 +25.5%
Contains more Vitamin B3 +91.1%
Equal in Vitamin B5 - 0.38
Crab meat
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 2% 0% 0% 26% 14% 13% 26% 24% 42% 39% 1438% 0%
Brown rice
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 0% 4% 0% 0% 45% 16% 49% 23% 29% 7% 0% 1%
Contains more Vitamin A +∞%
Contains more Vitamin C +∞%
Contains more Vitamin B6 +46.3%
Contains more Folate +466.7%
Contains more Vitamin B12 +∞%
Contains more Vitamin B1 +235.8%
Contains more Vitamin B2 +25.5%
Contains more Vitamin B3 +91.1%
Equal in Vitamin B5 - 0.38

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Crab meat
Crab meat
4
:
1
Brown rice
Brown rice
Contains more Protein +606.2%
Contains more Fats +58.8%
Contains more Water +10.4%
Contains more Other +254.5%
Contains more Carbs +∞%
Equal in Water - 70.27
Crab meat
19% 78%
Protein: 19.35 g
Fats: 1.54 g
Carbs: 0 g
Water: 77.55 g
Other: 1.56 g
Brown rice
3% 26% 70%
Protein: 2.74 g
Fats: 0.97 g
Carbs: 25.58 g
Water: 70.27 g
Other: 0.44 g
Contains more Protein +606.2%
Contains more Fats +58.8%
Contains more Water +10.4%
Contains more Other +254.5%
Contains more Carbs +∞%
Equal in Water - 70.27

Fat Type Comparison

Fat type breakdown side-by-side comparison
Crab meat
Crab meat
2
:
1
Brown rice
Brown rice
Contains less Saturated Fat -48.8%
Contains more Polyunsaturated fat +46.4%
Contains more Monounsaturated Fat +99.5%
Crab meat
16% 22% 63%
Saturated Fat: 0.133 g
Monounsaturated Fat: 0.185 g
Polyunsaturated fat: 0.536 g
Brown rice
26% 37% 37%
Saturated Fat: 0.26 g
Monounsaturated Fat: 0.369 g
Polyunsaturated fat: 0.366 g
Contains less Saturated Fat -48.8%
Contains more Polyunsaturated fat +46.4%
Contains more Monounsaturated Fat +99.5%

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

All nutrients comparison - raw data values

Nutrient Crab meat Brown rice Opinion
Net carbs 0g 23.98g Brown rice
Protein 19.35g 2.74g Crab meat
Fats 1.54g 0.97g Crab meat
Carbs 0g 25.58g Brown rice
Calories 97kcal 123kcal Brown rice
Starch 24.79g Brown rice
Sugar 0.24g Crab meat
Fiber 0g 1.6g Brown rice
Calcium 59mg 3mg Crab meat
Iron 0.76mg 0.56mg Crab meat
Magnesium 63mg 39mg Crab meat
Phosphorus 280mg 103mg Crab meat
Potassium 262mg 86mg Crab meat
Sodium 1072mg 4mg Brown rice
Zinc 7.62mg 0.71mg Crab meat
Copper 1.182mg 0.106mg Crab meat
Manganese 0.04mg 0.974mg Brown rice
Selenium 40µg 5.8µg Crab meat
Vitamin A 29IU 0IU Crab meat
Vitamin A RAE 9µg 0µg Crab meat
Vitamin E 0.17mg Brown rice
Vitamin C 7.6mg 0mg Crab meat
Vitamin B1 0.053mg 0.178mg Brown rice
Vitamin B2 0.055mg 0.069mg Brown rice
Vitamin B3 1.34mg 2.561mg Brown rice
Vitamin B5 0.4mg 0.38mg Crab meat
Vitamin B6 0.18mg 0.123mg Crab meat
Folate 51µg 9µg Crab meat
Vitamin B12 11.5µg 0µg Crab meat
Vitamin K 0.2µg Brown rice
Tryptophan 0.269mg 0.033mg Crab meat
Threonine 0.783mg 0.095mg Crab meat
Isoleucine 0.938mg 0.109mg Crab meat
Leucine 1.536mg 0.214mg Crab meat
Lysine 1.684mg 0.099mg Crab meat
Methionine 0.545mg 0.058mg Crab meat
Phenylalanine 0.817mg 0.133mg Crab meat
Valine 0.91mg 0.151mg Crab meat
Histidine 0.393mg 0.066mg Crab meat
Cholesterol 53mg 0mg Brown rice
Saturated Fat 0.133g 0.26g Crab meat
Omega-3 - DHA 0.118g 0g Crab meat
Omega-3 - EPA 0.295g 0g Crab meat
Omega-3 - DPA 0.031g 0g Crab meat
Monounsaturated Fat 0.185g 0.369g Brown rice
Polyunsaturated fat 0.536g 0.366g Crab meat
Omega-6 - Linoleic acid 0.355g Brown rice
Omega-3 - ALA 0.011g Brown rice

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Crab meat Brown rice
Low Fats diet ok
Low Carbs diet ok
Low Calories 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
135%
Crab meat
14%
Brown rice
Minerals Daily Need Coverage Score
120%
Crab meat
32%
Brown rice

Comparison summary

Which food is lower in Sugar?
Crab meat
Crab meat is lower in Sugar (difference - 0.24g)
Which food is lower in Saturated Fat?
Crab meat
Crab meat is lower in Saturated Fat (difference - 0.127g)
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 contains less Sodium?
Brown rice
Brown rice contains less Sodium (difference - 1068mg)
Which food is lower in Cholesterol?
Brown rice
Brown rice is lower in Cholesterol (difference - 53mg)
Which food is cheaper?
Brown rice
Brown rice is cheaper (difference - $10)
Which food is richer in vitamins?
?
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. Brown rice - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169704/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.