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  6. Crab meat vs. Wild rice raw

Crab meat vs. Wild rice raw — In-Depth Nutrition Comparison

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A recap on differences between crab meat and wild rice raw

  • Crab meat is higher in vitamin B12, copper, and selenium, yet wild rice raw is higher in manganese, vitamin B3, magnesium, fiber, and phosphorus.
  • Crab meat covers your daily vitamin B12 needs 479% more than wild rice raw.
  • The glycemic index of crab meat is lower.

Food varieties used in this article are Crustaceans, crab, alaska king, cooked, moist heat and Wild rice, raw.

Infographic

Crab meat vs Wild rice raw 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 126% 6.3% 38% 74% 175% 163% 186% 0.91% 173% 15%
Contains more CalciumCalcium +181%
Contains more CopperCopper +125.6%
Contains more ZincZinc +27.9%
Contains more SeleniumSelenium +1328.6%
Contains more MagnesiumMagnesium +181%
Contains more PotassiumPotassium +63%
Contains more IronIron +157.9%
Contains more PhosphorusPhosphorus +54.6%
Contains less SodiumSodium -99.3%
Contains more ManganeseManganese +3222.5%

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%
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% 16% 0% 29% 60% 126% 64% 90% 0% 4.8% 71% 19%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +800%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more Vitamin B1Vitamin B1 +117%
Contains more Vitamin B2Vitamin B2 +376.4%
Contains more Vitamin B3Vitamin B3 +402.5%
Contains more Vitamin B5Vitamin B5 +168.5%
Contains more Vitamin B6Vitamin B6 +117.2%
Contains more FolateFolate +86.3%
~equal in Vitamin D ~0µg

All nutrients comparison - raw data values

Nutrient Crab meat Wild rice raw DV% diff.
Vitamin B12 11.5µg 0µg 479%
Copper 1.182mg 0.524mg 73%
Selenium 40µg 2.8µg 68%
Manganese 0.04mg 1.329mg 56%
Sodium 1072mg 7mg 46%
Vitamin B3 1.34mg 6.733mg 34%
Magnesium 63mg 177mg 27%
Carbs 0g 74.9g 25%
Fiber 0g 6.2g 25%
Phosphorus 280mg 433mg 22%
Cholesterol 53mg 0mg 18%
Vitamin B2 0.055mg 0.262mg 16%
Vitamin B6 0.18mg 0.391mg 16%
Iron 0.76mg 1.96mg 15%
Zinc 7.62mg 5.96mg 15%
Vitamin B5 0.4mg 1.074mg 13%
Calories 97kcal 357kcal 13%
Folate 51µg 95µg 11%
Protein 19.35g 14.73g 9%
Vitamin C 7.6mg 0mg 8%
Choline 35mg 6%
Potassium 262mg 427mg 5%
Vitamin B1 0.053mg 0.115mg 5%
Vitamin E 0.82mg 5%
Calcium 59mg 21mg 4%
Vitamin K 1.9µg 2%
Vitamin A 9µg 1µg 1%
Polyunsaturated fat 0.536g 0.676g 1%
Fats 1.54g 1.08g 1%
Net carbs 0g 68.7g N/A
Sugar 2.5g N/A
Saturated fat 0.133g 0.156g 0%
Monounsaturated fat 0.185g 0.159g 0%
Tryptophan 0.269mg 0.179mg 0%
Threonine 0.783mg 0.469mg 0%
Isoleucine 0.938mg 0.618mg 0%
Leucine 1.536mg 1.018mg 0%
Lysine 1.684mg 0.629mg 0%
Methionine 0.545mg 0.438mg 0%
Phenylalanine 0.817mg 0.721mg 0%
Valine 0.91mg 0.858mg 0%
Histidine 0.393mg 0.384mg 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
15% 75% 8%
Protein: 14.73 g
Fats: 1.08 g
Carbs: 74.9 g
Water: 7.76 g
Other: 1.53 g
Contains more ProteinProtein +31.4%
Contains more FatsFats +42.6%
Contains more WaterWater +899.4%
Contains more CarbsCarbs +∞%
~equal in Other ~1.53g

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
16% 16% 68%
Saturated fat: Sat. Fat 0.156 g
Monounsaturated fat: Mono. Fat 0.159 g
Polyunsaturated fat: Poly. Fat 0.676 g
Contains less Sat. FatSaturated fat -14.7%
Contains more Mono. FatMonounsaturated fat +16.4%
Contains more Poly. FatPolyunsaturated fat +26.1%

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. Wild rice raw - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169726/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.