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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 Zinc +495.3%
Contains more Copper +823.4%
Contains more Phosphorus +83.9%
Contains less Sodium -89.1%
Equal in Iron - 0.77
Equal in Potassium - 283
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 18% 29% 45% 120% 24% 140% 208% 394%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 9% 29% 19% 221% 25% 16% 35% 43%
Contains more Calcium +110.7%
Contains more Magnesium +142.3%
Contains more Zinc +495.3%
Contains more Copper +823.4%
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 A +944.8%
Contains more Vitamin C +115.8%
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 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%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 19% 0% 0% 55% 70% 219% 42% 70% 43% 69% 1443% 0%
Contains more Vitamin A +944.8%
Contains more Vitamin C +115.8%
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

Comparison summary table

Pay attention to 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 Sugar Equal
Rich in minerals Equal

All nutrients comparison - raw data values

Nutrient Crab meat Roe Opinion
Net carbs 0g 1.92g Roe
Protein 19.35g 28.62g Roe
Fats 1.54g 8.23g Roe
Carbs 0g 1.92g Roe
Calories 97kcal 204kcal Roe
Starch g g
Fructose g g
Sugar g g
Fiber 0g 0g
Calcium 59mg 28mg Crab meat
Iron 0.76mg 0.77mg Roe
Magnesium 63mg 26mg Crab meat
Phosphorus 280mg 515mg Roe
Potassium 262mg 283mg Roe
Sodium 1072mg 117mg Roe
Zinc 7.62mg 1.28mg Crab meat
Copper 1.182mg 0.128mg Crab meat
Vitamin A 29IU 303IU Roe
Vitamin E mg mg
Vitamin D IU IU
Vitamin D µg µg
Vitamin C 7.6mg 16.4mg Roe
Vitamin B1 0.053mg 0.277mg Roe
Vitamin B2 0.055mg 0.949mg Roe
Vitamin B3 1.34mg 2.192mg Roe
Vitamin B5 0.4mg 1.154mg Roe
Vitamin B6 0.18mg 0.185mg Roe
Folate 51µg 92µg Roe
Vitamin B12 11.5µg 11.54µg Roe
Vitamin K µg µg
Tryptophan 0.269mg 0.375mg Roe
Threonine 0.783mg 1.305mg Roe
Isoleucine 0.938mg 1.465mg Roe
Leucine 1.536mg 2.509mg Roe
Lysine 1.684mg 2.179mg Roe
Methionine 0.545mg 0.71mg Roe
Phenylalanine 0.817mg 1.401mg Roe
Valine 0.91mg 1.676mg Roe
Histidine 0.393mg 0.778mg Roe
Cholesterol 53mg 479mg Crab meat
Trans Fat g g
Saturated Fat 0.133g 1.866g Crab meat
Monounsaturated Fat 0.185g 2.129g Roe
Polyunsaturated fat 0.536g 3.404g Roe

Which food is preferable for your diet?

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

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Vitamin and Mineral Summary Scores

The summary score is calculated by summing up the daily values contained in 300 grams of the product. Obviously the more the food fulfills 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 food.
Protein
116%
Crab meat
172%
Roe
Carbohydrates
0%
Crab meat
2%
Roe
Fats
7%
Crab meat
38%
Roe

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 Sugar?
?
The foods are relatively equal in Sugar ( g)
Which food is richer in minerals?
?
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

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 to 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.