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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 from 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.

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
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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" chart below show how much of the daily needs can be covered by 300 grams of the food
:
4
Roe
Contains more Calcium +110.7%
Contains more Magnesium +142.3%
Contains more Copper +823.4%
Contains more Zinc +495.3%
Contains more Phosphorus +83.9%
Contains less Sodium -89.1%
Equal in Iron - 0.77
Equal in Potassium - 283
Iron Calcium Potassium Magnesium Copper Zinc Phosphorus Sodium 29% 18% 24% 45% 394% 208% 120% 140%
Iron Calcium Potassium Magnesium Copper Zinc Phosphorus Sodium 29% 9% 25% 19% 43% 35% 221% 16%
Contains more Calcium +110.7%
Contains more Magnesium +142.3%
Contains more Copper +823.4%
Contains more Zinc +495.3%
Contains more Phosphorus +83.9%
Contains less Sodium -89.1%
Equal in Iron - 0.77
Equal in Potassium - 283

Vitamin Comparison

Vitamin comparison score is based on the number of vitamins by which one or the other food is richer. The "coverage" chart below show how much of the daily needs can be covered by 300 grams of the food
:
9
Roe
Contains more Vitamin C +115.8%
Contains more Vitamin A +944.8%
Contains more Vitamin B1 +422.6%
Contains more Vitamin B2 +1625.5%
Contains more Vitamin B3 +63.6%
Contains more Vitamin B5 +188.5%
Contains more Folate +80.4%
Equal in Vitamin B6 - 0.185
Equal in Vitamin B12 - 11.54
Vitamin C Vitamin A Vitamin E Vitamin D Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Vitamin B12 Vitamin K Folate 26% 2% 0% 0% 14% 13% 26% 24% 42% 1438% 0% 39%
Vitamin C Vitamin A Vitamin E Vitamin D Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Vitamin B12 Vitamin K Folate 55% 19% 0% 0% 70% 219% 42% 70% 43% 1443% 0% 69%
Contains more Vitamin C +115.8%
Contains more Vitamin A +944.8%
Contains more Vitamin B1 +422.6%
Contains more Vitamin B2 +1625.5%
Contains more Vitamin B3 +63.6%
Contains more Vitamin B5 +188.5%
Contains more Folate +80.4%
Equal in Vitamin B6 - 0.185
Equal in Vitamin B12 - 11.54

Vitamin and Mineral Summary Scores

Summary score is calculated by summing up the daily values contained in 300 grams of the product. Obviously the more the food fulfils human daily needs, the more the summary score is
Vitamin Summary Score
135
Crab meat
169
Roe
Mineral Summary Score
122
Crab meat
49
Roe

Macronutrients Comparison

Macronutrient comparison charts compare the amount of protein, total fats and total carbohydrates in 300 grams of the food. The displayed values show how much of the daily needs can be covered by 300 grams of the food
Protein
116%
Crab meat
172%
Roe
Carbohydrates
0%
Crab meat
2%
Roe
Fats
7%
Crab meat
38%
Roe

Comparison summary table

Pay attention at the most right column. It shows the amounts side by side, making it easier to realize the amount of difference.
Crab meat Roe
Lower in Sodium ok
Rich in vitamins ok
Lower in Cholesterol ok
Lower in Saturated Fat ok
Lower in glycemic index ok
Lower in price ok
Lower in Sugars Equal
Rich in minerals Equal

Which food is preferable in case of diets?

ok
ok
is better in case of low diet
Crab meat Roe
Low Calories diet ok
Low Fats diet ok
Low Carbs diet ok
Low glycemic index diet ok

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Comparison summary

Which food contains less Sodium?
Roe
Roe contains less Sodium (difference - 955mg)
Which food is richer in vitamins?
Roe
Roe is relatively richer in vitamins
Which food is lower in Cholesterol?
Crab meat
Crab meat is lower in Cholesterol (difference - 426mg)
Which food is lower in Saturated Fat?
Crab meat
Crab meat is lower in Saturated Fat (difference - 1.733g)
Which food is lower in glycemic index?
Crab meat
Crab meat is lower in glycemic index (difference - 27)
Which food is cheaper?
Crab meat
Crab meat is cheaper (difference - $88)
Which food contains less Sugars?
?
The foods are relatively equal in Sugars ( g)
Which food is richer in minerals?
?
It cannot be definitely stated which food is richer in minerals. See charts below for detailed information.

All nutrients comparison - raw data values

In the column "Opinion" we made some assumptions which could be controversial. For instance we are assuming that less saturated fats is good for you. Please ignore this column if you have your own opinion.We marked the nutrients, comparison of which we considered as not meaningful, as "N/A"
Nutrient Crab meat Roe Opinion
Calories 97 204 Roe
Protein 19.35 28.62 Roe
Fats 1.54 8.23 Roe
Vitamin C 7.6 16.4 Roe
Carbs 0 1.92 Roe
Cholesterol 53 479 Crab meat
Vitamin D
Iron 0.76 0.77 Roe
Calcium 59 28 Crab meat
Potassium 262 283 Roe
Magnesium 63 26 Crab meat
Sugars
Fiber 0 0
Copper 1.182 0.128 Crab meat
Zinc 7.62 1.28 Crab meat
Starch
Phosphorus 280 515 Roe
Sodium 1072 117 Roe
Vitamin A 29 303 Roe
Vitamin E
Vitamin D
Vitamin B1 0.053 0.277 Roe
Vitamin B2 0.055 0.949 Roe
Vitamin B3 1.34 2.192 Roe
Vitamin B5 0.4 1.154 Roe
Vitamin B6 0.18 0.185 Roe
Vitamin B12 11.5 11.54 Roe
Vitamin K
Folate 51 92 Roe
Trans Fat
Saturated Fat 0.133 1.866 Crab meat
Monounsaturated Fat 0.185 2.129 Roe
Polyunsaturated fat 0.536 3.404 Roe
Tryptophan 0.269 0.375 Roe
Threonine 0.783 1.305 Roe
Isoleucine 0.938 1.465 Roe
Leucine 1.536 2.509 Roe
Lysine 1.684 2.179 Roe
Methionine 0.545 0.71 Roe
Phenylalanine 0.817 1.401 Roe
Valine 0.91 1.676 Roe
Histidine 0.393 0.778 Roe
Fructose

References

The source of all the nutrient values on the page (excluding the main article the sources for which are presented separately if present) is the USDA's FoodCentral. The exact links of the foods 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.