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  6. Crab meat vs. Roe

Crab meat vs. Roe — In-Depth Nutrition Comparison

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The main differences between crab meat and roe

  • Crab meat is richer in copper and zinc, yet roe is richer in vitamin B2, phosphorus, selenium, vitamin B1, vitamin B5, and folate.
  • Daily need coverage for cholesterol for roe is 142% higher.
  • Crab meat contains 9 times more copper than roe. Crab meat contains 1.182mg of copper, while roe contains 0.128mg.
  • Roe contains less sodium.
  • Crab meat has a lower glycemic index than roe.

Food types used in this article are Crustaceans, crab, alaska king, cooked, moist heat and Fish, roe, mixed species, cooked, dry heat.

Infographic

Crab meat vs Roe 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%
Roe
Roe
3
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 19% 8.4% 25% 29% 43% 35% 221% 15% 1.7% 282%
Contains more MagnesiumMagnesium +142.3%
Contains more CalciumCalcium +110.7%
Contains more CopperCopper +823.4%
Contains more ZincZinc +495.3%
Contains more ManganeseManganese +207.7%
Contains more PhosphorusPhosphorus +83.9%
Contains less SodiumSodium -89.1%
Contains more SeleniumSelenium +29.3%
~equal in Potassium ~283mg
~equal in Iron ~0.77mg

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 D Vit. D Vitamin A Vit. A Vitamin E Vit. E 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 25% 0% 3% 0% 13% 13% 25% 24% 42% 1438% 0% 38%
Roe
Roe
7
Vitamin C Vit. C Vitamin D Vit. D Vitamin A Vit. A Vitamin E Vit. E 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 55% 0% 30% 0% 69% 219% 41% 69% 43% 1443% 0% 69%
Contains more Vitamin CVitamin C +115.8%
Contains more Vitamin AVitamin A +911.1%
Contains more Vitamin B1Vitamin B1 +422.6%
Contains more Vitamin B2Vitamin B2 +1625.5%
Contains more Vitamin B3Vitamin B3 +63.6%
Contains more Vitamin B5Vitamin B5 +188.5%
Contains more FolateFolate +80.4%
~equal in Vitamin D ~µg
~equal in Vitamin E ~mg
~equal in Vitamin B6 ~0.185mg
~equal in Vitamin B12 ~11.54µg
~equal in Vitamin K ~µg

All nutrients comparison - raw data values

Nutrient Crab meat Roe DV% diff.
Cholesterol 53mg 479mg 142%
Copper 1.182mg 0.128mg 117%
Vitamin B2 0.055mg 0.949mg 69%
Zinc 7.62mg 1.28mg 58%
Sodium 1072mg 117mg 42%
Phosphorus 280mg 515mg 34%
Selenium 40µg 51.7µg 21%
Protein 19.35g 28.62g 19%
Vitamin B1 0.053mg 0.277mg 19%
Polyunsaturated fat 0.536g 3.404g 19%
Vitamin B5 0.4mg 1.154mg 15%
Fats 1.54g 8.23g 10%
Vitamin C 7.6mg 16.4mg 10%
Folate 51µg 92µg 10%
Magnesium 63mg 26mg 9%
Vitamin A 9µg 91µg 9%
Saturated fat 0.133g 1.866g 8%
Calories 97kcal 204kcal 5%
Vitamin B3 1.34mg 2.192mg 5%
Monounsaturated fat 0.185g 2.129g 5%
Calcium 59mg 28mg 3%
Vitamin B12 11.5µg 11.54µg 2%
Carbs 0g 1.92g 1%
Potassium 262mg 283mg 1%
Manganese 0.04mg 0.013mg 1%
Protein per 100 calories 20g 14g N/A
Calories per 10 g protein 50kcal 71kcal N/A
Weight per 100 calories 103g 49g N/A
Unsaturated / Saturated Fat ratio 5.4 3 N/A
Net carbs 0g 1.92g N/A
Iron 0.76mg 0.77mg 0%
Vitamin B6 0.18mg 0.185mg 0%
Tryptophan 0.269mg 0.375mg 0%
Threonine 0.783mg 1.305mg 0%
Isoleucine 0.938mg 1.465mg 0%
Leucine 1.536mg 2.509mg 0%
Lysine 1.684mg 2.179mg 0%
Methionine 0.545mg 0.71mg 0%
Phenylalanine 0.817mg 1.401mg 0%
Valine 0.91mg 1.676mg 0%
Histidine 0.393mg 0.778mg 0%
Omega-3 - EPA 0.295g 1.26g N/A
Omega-3 - DHA 0.118g 1.747g N/A
Omega-3 - DPA 0.031g 0.105g 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
Roe
Roe
4
29% 8% 2% 59% 3%
Protein: 28.62 g
Fats: 8.23 g
Carbs: 1.92 g
Water: 58.63 g
Other: 2.6 g
Contains more WaterWater +32.3%
Contains more ProteinProtein +47.9%
Contains more FatsFats +434.4%
Contains more CarbsCarbs +∞%
Contains more OtherOther +66.7%

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
Roe
Roe
2
25% 29% 46%
Saturated fat: Sat. Fat 1.866 g
Monounsaturated fat: Mono. Fat 2.129 g
Polyunsaturated fat: Poly. Fat 3.404 g
Contains less Sat. FatSaturated fat -92.9%
Contains more Mono. FatMonounsaturated fat +1050.8%
Contains more Poly. FatPolyunsaturated fat +535.1%

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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. Roe - https://fdc.nal.usda.gov/fdc-app.html#/food-details/174239/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.