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  6. Crab meat vs. Watercress

Crab meat vs. Watercress — In-Depth Nutrition Comparison

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How are crab meat and watercress different?

  • Crab meat is richer in vitamin B12, copper, selenium, zinc, phosphorus, and folate, while watercress is higher in vitamin A and vitamin C.
  • Crab meat covers your daily need for vitamin B12, 479% more than watercress.
  • Watercress has a higher glycemic index (32) than crab meat (0).

Crustaceans, crab, alaska king, cooked, moist heat and Watercress, raw types were used in this article.

Infographic

Crab meat vs Watercress 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%
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 15% 36% 29% 7.5% 26% 3% 26% 5.3% 32% 4.9%
Contains more MagnesiumMagnesium +200%
Contains more IronIron +280%
Contains more CopperCopper +1435.1%
Contains more ZincZinc +6827.3%
Contains more PhosphorusPhosphorus +366.7%
Contains more SeleniumSelenium +4344.4%
Contains more CalciumCalcium +103.4%
Contains more PotassiumPotassium +26%
Contains less SodiumSodium -96.2%
Contains more ManganeseManganese +510%

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%
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 143% 53% 20% 0% 23% 28% 3.8% 19% 30% 0% 625% 6.8% 4.9%
Contains more Vitamin B3Vitamin B3 +570%
Contains more Vitamin B5Vitamin B5 +29%
Contains more Vitamin B6Vitamin B6 +39.5%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more FolateFolate +466.7%
Contains more Vitamin CVitamin C +465.8%
Contains more Vitamin AVitamin A +1677.8%
Contains more Vitamin B1Vitamin B1 +69.8%
Contains more Vitamin B2Vitamin B2 +118.2%
~equal in Vitamin D ~0µg

All nutrients comparison - raw data values

Nutrient Crab meat Watercress DV% diff.
Vitamin B12 11.5µg 0µg 479%
Vitamin K 250µg 208%
Copper 1.182mg 0.077mg 123%
Selenium 40µg 0.9µg 71%
Zinc 7.62mg 0.11mg 68%
Sodium 1072mg 41mg 45%
Vitamin C 7.6mg 43mg 39%
Protein 19.35g 2.3g 34%
Phosphorus 280mg 60mg 31%
Cholesterol 53mg 0mg 18%
Vitamin A 9µg 160µg 17%
Folate 51µg 9µg 11%
Magnesium 63mg 21mg 10%
Manganese 0.04mg 0.244mg 9%
Vitamin E 1mg 7%
Iron 0.76mg 0.2mg 7%
Vitamin B3 1.34mg 0.2mg 7%
Calcium 59mg 120mg 6%
Vitamin B2 0.055mg 0.12mg 5%
Vitamin B6 0.18mg 0.129mg 4%
Calories 97kcal 11kcal 4%
Vitamin B1 0.053mg 0.09mg 3%
Polyunsaturated fat 0.536g 0.035g 3%
Fiber 0g 0.5g 2%
Vitamin B5 0.4mg 0.31mg 2%
Potassium 262mg 330mg 2%
Fats 1.54g 0.1g 2%
Choline 9mg 2%
Carbs 0g 1.29g 0%
Net carbs 0g 0.79g N/A
Sugar 0.2g N/A
Saturated fat 0.133g 0.027g 0%
Monounsaturated fat 0.185g 0.008g 0%
Tryptophan 0.269mg 0.03mg 0%
Threonine 0.783mg 0.133mg 0%
Isoleucine 0.938mg 0.093mg 0%
Leucine 1.536mg 0.166mg 0%
Lysine 1.684mg 0.134mg 0%
Methionine 0.545mg 0.02mg 0%
Phenylalanine 0.817mg 0.114mg 0%
Valine 0.91mg 0.137mg 0%
Histidine 0.393mg 0.04mg 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
2% 95%
Protein: 2.3 g
Fats: 0.1 g
Carbs: 1.29 g
Water: 95.11 g
Other: 1.2 g
Contains more ProteinProtein +741.3%
Contains more FatsFats +1440%
Contains more OtherOther +30%
Contains more CarbsCarbs +∞%
Contains more WaterWater +22.6%

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
39% 11% 50%
Saturated fat: Sat. Fat 0.027 g
Monounsaturated fat: Mono. Fat 0.008 g
Polyunsaturated fat: Poly. Fat 0.035 g
Contains more Mono. FatMonounsaturated fat +2212.5%
Contains more Poly. FatPolyunsaturated fat +1431.4%
Contains less Sat. FatSaturated fat -79.7%

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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. Watercress - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170068/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.