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  6. Crab meat vs. White bread

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.

Infographic

Crab meat vs White bread 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 16% 43% 11% 135% 34% 20% 42% 64% 70% 120%
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.
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 0% 0% 4.4% 0% 133% 56% 90% 32% 20% 0% 0.5% 83% 8%
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

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
9% 3% 49% 36% 2%
Protein: 8.85 g
Fats: 3.33 g
Carbs: 49.42 g
Water: 36.42 g
Other: 1.98 g
Contains more ProteinProtein +118.6%
Contains more WaterWater +112.9%
Contains more FatsFats +116.2%
Contains more CarbsCarbs +∞%
Contains more OtherOther +26.9%

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
24% 21% 55%
Saturated fat: Sat. Fat 0.698 g
Monounsaturated fat: Mono. Fat 0.599 g
Polyunsaturated fat: Poly. Fat 1.602 g
Contains less Sat. FatSaturated fat -80.9%
Contains more Mono. FatMonounsaturated fat +223.8%
Contains more Poly. FatPolyunsaturated fat +198.9%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Crab meat White bread
Lower in Cholesterol ok
Lower in Sodium ok
Lower in price ok
Rich in vitamins ok
Lower in Sugar ok
Lower in Saturated fat ok
Lower in Glycemic Index ok
Rich in minerals ok

All nutrients comparison - raw data values

Nutrient Crab meat White bread 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

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Crab meat White bread
Low Calories diet ok
Low Fats diet ok
Low Carbs diet ok
Low Glycemic Index diet ok

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Vitamins & Minerals Daily Need Coverage Score

The summary scores indicate the extent to which this food can fulfill your daily vitamin and mineral requirements if you consume 3 servings, consisting of 100 grams of each (an approximation of 3 serving sizes).
Vitamins Daily Need Coverage Score
125%
Crab meat
33%
White bread
Minerals Daily Need Coverage Score
120%
Crab meat
56%
White bread

Comparison summary

Which food is lower in Cholesterol?
White bread
White bread is lower in Cholesterol (difference - 53mg)
Which food contains less Sodium?
White bread
White bread contains less Sodium (difference - 582mg)
Which food is cheaper?
White bread
White bread is cheaper (difference - $12)
Which food is richer in vitamins?
White bread
White bread is relatively richer in vitamins
Which food is lower in Sugar?
Crab meat
Crab meat is lower in Sugar (difference - 5.67g)
Which food is lower in Saturated fat?
Crab meat
Crab meat is lower in Saturated fat (difference - 0.565g)
Which food is lower in glycemic index?
Crab meat
Crab meat is lower in glycemic index (difference - 73)
Which food is richer in minerals?
Crab meat
Crab meat is relatively richer in minerals

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. White bread - https://fdc.nal.usda.gov/fdc-app.html#/food-details/174924/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.