Crab meat vs. White bread — In-Depth Nutrition Comparison

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What are the main differences between crab meat and white bread?

Crab meat is richer in vitamin B12, copper, zinc, selenium, and phosphorus, while white bread is higher in vitamin B1, iron, manganese, and vitamin B3.
Crab meat's daily need coverage for vitamin B12 is 479% higher.
White bread has 12 times less copper than crab meat. Crab meat has 1.182mg of copper, while white bread has 0.101mg.
White bread is lower in sodium.
White bread has a higher glycemic index (73) than crab meat (0).

We used Crustaceans, crab, alaska king, cooked, moist heat and Bread, white, commercially prepared (includes soft bread crumbs) types in this comparison.

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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" charts below show how much of the daily needs can be covered by 300 grams of the food.

Crab meat

White bread

Contains more MagnesiumMagnesium	+173.9%
Contains more PotassiumPotassium	+107.9%
Contains more CopperCopper	+1070.3%
Contains more ZincZinc	+929.7%
Contains more PhosphorusPhosphorus	+185.7%
Contains more SeleniumSelenium	+81.8%

Contains more CalciumCalcium	+144.1%
Contains more IronIron	+375%
Contains less SodiumSodium	-54.3%
Contains more ManganeseManganese	+1240%

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.

Crab meat

White bread

Contains more Vitamin CVitamin C	+∞%
Contains more Vitamin AVitamin A	+∞%
Contains more Vitamin B6Vitamin B6	+106.9%
Contains more Vitamin B12Vitamin B12	+∞%

Contains more Vitamin B1Vitamin B1	+905.7%
Contains more Vitamin B2Vitamin B2	+341.8%
Contains more Vitamin B3Vitamin B3	+256.7%
Contains more Vitamin B5Vitamin B5	+34%
Contains more FolateFolate	+117.6%

~equal in Vitamin D ~0µg

All nutrients comparison - raw data values

Nutrient			DV% diff.
Vitamin B12	11.5µg	0µg	479%
Copper	1.182mg	0.101mg	120%
Zinc	7.62mg	0.74mg	63%
Vitamin B1	0.053mg	0.533mg	40%
Iron	0.76mg	3.61mg	36%
Selenium	40µg	22µg	33%
Phosphorus	280mg	98mg	26%
Sodium	1072mg	490mg	25%
Vitamin B3	1.34mg	4.78mg	22%
Manganese	0.04mg	0.536mg	22%
Protein	19.35g	8.85g	21%
Cholesterol	53mg	0mg	18%
Carbs	0g	49.42g	16%
Folate	51µg	111µg	15%
Starch		37.17g	15%
Vitamin B2	0.055mg	0.243mg	14%
Fiber	0g	2.7g	11%
Magnesium	63mg	23mg	10%
Calcium	59mg	144mg	9%
Calories	97kcal	266kcal	8%
Vitamin C	7.6mg	0mg	8%
Polyunsaturated fat	0.536g	1.602g	7%
Vitamin B6	0.18mg	0.087mg	7%
Potassium	262mg	126mg	4%
Choline		14.6mg	3%
Saturated fat	0.133g	0.698g	3%
Fructose		2.43g	3%
Vitamin B5	0.4mg	0.536mg	3%
Fats	1.54g	3.33g	3%
Vitamin A	9µg	0µg	1%
Monounsaturated fat	0.185g	0.599g	1%
Vitamin E		0.22mg	1%
Net carbs	0g	46.72g	N/A
Sugar		5.67g	N/A
Vitamin K		0.2µg	0%
Trans fat		0.027g	N/A
Tryptophan	0.269mg		0%
Threonine	0.783mg		0%
Isoleucine	0.938mg		0%
Leucine	1.536mg		0%
Lysine	1.684mg		0%
Methionine	0.545mg		0%
Phenylalanine	0.817mg		0%
Valine	0.91mg		0%
Histidine	0.393mg		0%
Omega-3 - EPA	0.295g	0.001g	N/A
Omega-3 - DHA	0.118g	0g	N/A
Omega-3 - ALA		0.166g	N/A
Omega-3 - DPA	0.031g	0g	N/A
Omega-6 - Eicosadienoic acid		0.002g	N/A