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Crab meat vs Squid as food - In-Depth Nutrition Comparison

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What are the main differences between Crab meat and Squid as food?

  • Crab meat is richer in Vitamin B12, Zinc, and Copper, while Squid as food is higher in Vitamin B2, Iron, Selenium, Phosphorus, and Vitamin A.
  • Crab meat's daily need coverage for Vitamin B12 is 254% higher.
  • Squid as food has 2 times less Zinc than Crab meat. Crab meat has 7.62mg of Zinc, while Squid as food has 3.46mg.
  • Squid as food is lower in Sodium.

We used Crustaceans, crab, alaska king, cooked, moist heat and Mollusks, cuttlefish, mixed species, cooked, moist heat types in this comparison.

Infographic

Crab meat vs Squid as food 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
:
Contains more Copper +18.4%
Contains more Zinc +120.2%
Contains more Iron +1326.3%
Contains more Calcium +205.1%
Contains more Potassium +143.1%
Contains more Phosphorus +107.1%
Contains less Sodium -30.6%
Equal in Magnesium - 60
Iron Calcium Potassium Magnesium Copper Zinc Phosphorus Sodium 29% 18% 24% 45% 394% 208% 120% 140%
Iron Calcium Potassium Magnesium Copper Zinc Phosphorus Sodium 407% 54% 57% 43% 333% 95% 249% 98%
Contains more Copper +18.4%
Contains more Zinc +120.2%
Contains more Iron +1326.3%
Contains more Calcium +205.1%
Contains more Potassium +143.1%
Contains more Phosphorus +107.1%
Contains less Sodium -30.6%
Equal in Magnesium - 60

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
:
Contains more Vitamin B1 +211.8%
Contains more Vitamin B12 +113%
Contains more Folate +112.5%
Contains more Vitamin C +11.8%
Contains more Vitamin A +2227.6%
Contains more Vitamin B2 +3043.6%
Contains more Vitamin B3 +63.4%
Contains more Vitamin B5 +125%
Contains more Vitamin B6 +50%
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 29% 41% 0% 0% 5% 399% 42% 54% 63% 676% 0% 18%
Contains more Vitamin B1 +211.8%
Contains more Vitamin B12 +113%
Contains more Folate +112.5%
Contains more Vitamin C +11.8%
Contains more Vitamin A +2227.6%
Contains more Vitamin B2 +3043.6%
Contains more Vitamin B3 +63.4%
Contains more Vitamin B5 +125%
Contains more Vitamin B6 +50%

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
110
Squid as food
Mineral Summary Score
122
Crab meat
167
Squid as food

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
195%
Squid as food
Carbohydrates
0%
Crab meat
2%
Squid as food
Fats
7%
Crab meat
6%
Squid as food

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 Squid as food
Lower in Sodium ok
Lower in glycemic index ok
Lower in price ok
Lower in Cholesterol ok
Lower in Saturated Fat ok
Lower in Sugar Equal
Rich in minerals Equal
Rich in vitamins Equal

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Crab meat Squid as food
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?
Squid as food
Squid as food contains less Sodium (difference - 328mg)
Which food is lower in glycemic index?
Squid as food
Squid as food is lower in glycemic index (difference - 0)
Which food is cheaper?
Squid as food
Squid as food is cheaper (difference - $12)
Which food is lower in Cholesterol?
Crab meat
Crab meat is lower in Cholesterol (difference - 171mg)
Which food is lower in Saturated Fat?
Crab meat
Crab meat is lower in Saturated Fat (difference - 0.103g)
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.
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.

All nutrients comparison - raw data values

Nutrient Crab meat Squid as food Opinion
Calories 97 158 Squid as food
Protein 19.35 32.48 Squid as food
Fats 1.54 1.4 Crab meat
Vitamin C 7.6 8.5 Squid as food
Carbs 0 1.64 Squid as food
Cholesterol 53 224 Crab meat
Vitamin D
Iron 0.76 10.84 Squid as food
Calcium 59 180 Squid as food
Potassium 262 637 Squid as food
Magnesium 63 60 Crab meat
Sugar
Fiber 0 0
Copper 1.182 0.998 Crab meat
Zinc 7.62 3.46 Crab meat
Starch
Phosphorus 280 580 Squid as food
Sodium 1072 744 Squid as food
Vitamin A 29 675 Squid as food
Vitamin E
Vitamin D
Vitamin B1 0.053 0.017 Crab meat
Vitamin B2 0.055 1.729 Squid as food
Vitamin B3 1.34 2.189 Squid as food
Vitamin B5 0.4 0.9 Squid as food
Vitamin B6 0.18 0.27 Squid as food
Vitamin B12 11.5 5.4 Crab meat
Vitamin K
Folate 51 24 Crab meat
Trans Fat
Saturated Fat 0.133 0.236 Crab meat
Monounsaturated Fat 0.185 0.162 Crab meat
Polyunsaturated fat 0.536 0.268 Crab meat
Tryptophan 0.269 0.364 Squid as food
Threonine 0.783 1.398 Squid as food
Isoleucine 0.938 1.414 Squid as food
Leucine 1.536 2.287 Squid as food
Lysine 1.684 2.427 Squid as food
Methionine 0.545 0.733 Squid as food
Phenylalanine 0.817 1.164 Squid as food
Valine 0.91 1.419 Squid as food
Histidine 0.393 0.624 Squid as food
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 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. Squid as food - https://fdc.nal.usda.gov/fdc-app.html#/food-details/172010/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.