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  6. Crab meat vs. Rye

Crab meat vs. Rye — In-Depth Nutrition Comparison

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How are crab meat and rye different?

  • Crab meat is higher in vitamin B12, copper, selenium, and zinc; however, rye is richer in manganese, fiber, iron, vitamin B1, and vitamin B5.
  • Daily need coverage for vitamin B12 for crab meat is 479% higher.
  • Crab meat contains 536 times more sodium than rye. While crab meat contains 1072mg of sodium, rye contains only 2mg.
  • Crab meat has a lower glycemic index (0) than rye (34).

Crustaceans, crab, alaska king, cooked, moist heat and Rye grain are the varieties used in this article.

Infographic

Crab meat vs Rye 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%
Rye
Rye
6
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 79% 7.2% 45% 99% 122% 72% 142% 0.26% 336% 76%
Contains more CalciumCalcium +145.8%
Contains more CopperCopper +222.1%
Contains more ZincZinc +187.5%
Contains more SeleniumSelenium +187.8%
Contains more MagnesiumMagnesium +74.6%
Contains more PotassiumPotassium +94.7%
Contains more IronIron +246.1%
Contains more PhosphorusPhosphorus +18.6%
Contains less SodiumSodium -99.8%
Contains more ManganeseManganese +6342.5%

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%
Rye
Rye
8
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% 0.33% 17% 0% 79% 58% 80% 87% 68% 0% 15% 29% 17%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +800%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more FolateFolate +34.2%
Contains more Vitamin B1Vitamin B1 +496.2%
Contains more Vitamin B2Vitamin B2 +356.4%
Contains more Vitamin B3Vitamin B3 +218.7%
Contains more Vitamin B5Vitamin B5 +264%
Contains more Vitamin B6Vitamin B6 +63.3%
~equal in Vitamin D ~0µg

All nutrients comparison - raw data values

Nutrient Crab meat Rye DV% diff.
Vitamin B12 11.5µg 0µg 479%
Manganese 0.04mg 2.577mg 110%
Copper 1.182mg 0.367mg 91%
Fiber 0g 15.1g 60%
Sodium 1072mg 2mg 47%
Selenium 40µg 13.9µg 47%
Zinc 7.62mg 2.65mg 45%
Carbs 0g 75.86g 25%
Iron 0.76mg 2.63mg 23%
Vitamin B1 0.053mg 0.316mg 22%
Vitamin B5 0.4mg 1.456mg 21%
Vitamin B3 1.34mg 4.27mg 18%
Protein 19.35g 10.34g 18%
Cholesterol 53mg 0mg 18%
Vitamin B2 0.055mg 0.251mg 15%
Calories 97kcal 338kcal 12%
Magnesium 63mg 110mg 11%
Vitamin B6 0.18mg 0.294mg 9%
Vitamin C 7.6mg 0mg 8%
Phosphorus 280mg 332mg 7%
Potassium 262mg 510mg 7%
Vitamin E 0.85mg 6%
Choline 30.4mg 6%
Vitamin K 5.9µg 5%
Calcium 59mg 24mg 4%
Folate 51µg 38µg 3%
Polyunsaturated fat 0.536g 0.767g 2%
Vitamin A 9µg 1µg 1%
Fats 1.54g 1.63g 0%
Net carbs 0g 60.76g N/A
Sugar 0.98g N/A
Saturated fat 0.133g 0.197g 0%
Monounsaturated fat 0.185g 0.208g 0%
Tryptophan 0.269mg 0.108mg 0%
Threonine 0.783mg 0.289mg 0%
Isoleucine 0.938mg 0.208mg 0%
Leucine 1.536mg 0.563mg 0%
Lysine 1.684mg 0.286mg 0%
Methionine 0.545mg 0.153mg 0%
Phenylalanine 0.817mg 0.435mg 0%
Valine 0.91mg 0.317mg 0%
Histidine 0.393mg 0.189mg 0%
Fructose 0.11g 0%
Omega-3 - EPA 0.295g 0g N/A
Omega-3 - DHA 0.118g 0g 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
Rye
Rye
3
10% 76% 11%
Protein: 10.34 g
Fats: 1.63 g
Carbs: 75.86 g
Water: 10.6 g
Other: 1.57 g
Contains more ProteinProtein +87.1%
Contains more WaterWater +631.6%
Contains more CarbsCarbs +∞%
~equal in Fats ~1.63g
~equal in Other ~1.57g

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
Rye
Rye
2
17% 18% 65%
Saturated fat: Sat. Fat 0.197 g
Monounsaturated fat: Mono. Fat 0.208 g
Polyunsaturated fat: Poly. Fat 0.767 g
Contains less Sat. FatSaturated fat -32.5%
Contains more Mono. FatMonounsaturated fat +12.4%
Contains more Poly. FatPolyunsaturated fat +43.1%

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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. Rye - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168884/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.