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  6. Crab meat vs. Winged bean

Crab meat vs. Winged bean — In-Depth Nutrition Comparison

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What are the main differences between Crab meat and Winged bean?

  • Crab meat is richer in Vitamin B12, Selenium, Zinc, and Phosphorus, while Winged bean is higher in Vitamin B1, Copper, Manganese, and Iron.
  • Crab meat's daily need coverage for Vitamin B12 is 479% higher.

We used Crustaceans, crab, alaska king, cooked, moist heat and Winged bean tuber, raw types in this comparison.

Infographic

Crab meat vs Winged bean 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.
Crab meat
Crab meat
5
:
5
Winged bean
Winged bean
Contains more Calcium +96.7%
Contains more Magnesium +162.5%
Contains more Phosphorus +522.2%
Contains more Zinc +448.2%
Contains more Selenium +5614.3%
Contains more Iron +163.2%
Contains more Potassium +123.7%
Contains less Sodium -96.7%
Contains more Copper +17.3%
Contains more Manganese +1230%
Crab meat
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 18% 29% 45% 120% 24% 140% 208% 394% 6% 219%
Winged bean
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 9% 75% 18% 20% 52% 5% 38% 462% 70% 4%
Contains more Calcium +96.7%
Contains more Magnesium +162.5%
Contains more Phosphorus +522.2%
Contains more Zinc +448.2%
Contains more Selenium +5614.3%
Contains more Iron +163.2%
Contains more Potassium +123.7%
Contains less Sodium -96.7%
Contains more Copper +17.3%
Contains more Manganese +1230%

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
Crab meat
6
:
4
Winged bean
Winged bean
Contains more Vitamin A +∞%
Contains more Vitamin C +∞%
Contains more Vitamin B5 +244.8%
Contains more Vitamin B6 +140%
Contains more Folate +168.4%
Contains more Vitamin B12 +∞%
Contains more Vitamin B1 +615.1%
Contains more Vitamin B2 +170.9%
Contains more Vitamin B3 +22.4%
Crab meat
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 2% 0% 0% 26% 14% 13% 26% 24% 42% 39% 1438% 0%
Winged bean
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 0% 0% 0% 0% 95% 35% 31% 7% 18% 15% 0% 0%
Contains more Vitamin A +∞%
Contains more Vitamin C +∞%
Contains more Vitamin B5 +244.8%
Contains more Vitamin B6 +140%
Contains more Folate +168.4%
Contains more Vitamin B12 +∞%
Contains more Vitamin B1 +615.1%
Contains more Vitamin B2 +170.9%
Contains more Vitamin B3 +22.4%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Crab meat
Crab meat
3
:
2
Winged bean
Winged bean
Contains more Protein +66.8%
Contains more Fats +71.1%
Contains more Water +35.1%
Contains more Carbs +∞%
Contains more Other +28.2%
Crab meat
19% 78%
Protein: 19.35 g
Fats: 1.54 g
Carbs: 0 g
Water: 77.55 g
Other: 1.56 g
Winged bean
12% 28% 57% 2%
Protein: 11.6 g
Fats: 0.9 g
Carbs: 28.1 g
Water: 57.4 g
Other: 2 g
Contains more Protein +66.8%
Contains more Fats +71.1%
Contains more Water +35.1%
Contains more Carbs +∞%
Contains more Other +28.2%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Crab meat
Crab meat
2
:
1
Winged bean
Winged bean
Contains less Saturated Fat -40.1%
Contains more Polyunsaturated fat +208%
Contains more Monounsaturated Fat +26.5%
Crab meat
16% 22% 63%
Saturated Fat: 0.133 g
Monounsaturated Fat: 0.185 g
Polyunsaturated fat: 0.536 g
Winged bean
35% 37% 28%
Saturated Fat: 0.222 g
Monounsaturated Fat: 0.234 g
Polyunsaturated fat: 0.174 g
Contains less Saturated Fat -40.1%
Contains more Polyunsaturated fat +208%
Contains more Monounsaturated Fat +26.5%

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 Winged bean
Lower in Sodium ok
Lower in Cholesterol ok
Lower in price ok
Lower in Saturated Fat ok
Lower in Glycemic Index ok
Lower in Sugar Equal
Rich in minerals Equal
Rich in vitamins Equal

All nutrients comparison - raw data values

Nutrient Crab meat Winged bean Opinion
Net carbs 0g 28.1g Winged bean
Protein 19.35g 11.6g Crab meat
Fats 1.54g 0.9g Crab meat
Carbs 0g 28.1g Winged bean
Calories 97kcal 148kcal Winged bean
Calcium 59mg 30mg Crab meat
Iron 0.76mg 2mg Winged bean
Magnesium 63mg 24mg Crab meat
Phosphorus 280mg 45mg Crab meat
Potassium 262mg 586mg Winged bean
Sodium 1072mg 35mg Winged bean
Zinc 7.62mg 1.39mg Crab meat
Copper 1.182mg 1.386mg Winged bean
Manganese 0.04mg 0.532mg Winged bean
Selenium 40µg 0.7µg Crab meat
Vitamin A 29IU 0IU Crab meat
Vitamin A RAE 9µg 0µg Crab meat
Vitamin C 7.6mg 0mg Crab meat
Vitamin B1 0.053mg 0.379mg Winged bean
Vitamin B2 0.055mg 0.149mg Winged bean
Vitamin B3 1.34mg 1.64mg Winged bean
Vitamin B5 0.4mg 0.116mg Crab meat
Vitamin B6 0.18mg 0.075mg Crab meat
Folate 51µg 19µg Crab meat
Vitamin B12 11.5µg 0µg Crab meat
Tryptophan 0.269mg 0.252mg Crab meat
Threonine 0.783mg 0.451mg Crab meat
Isoleucine 0.938mg 0.425mg Crab meat
Leucine 1.536mg 0.64mg Crab meat
Lysine 1.684mg 0.592mg Crab meat
Methionine 0.545mg 0.143mg Crab meat
Phenylalanine 0.817mg 0.451mg Crab meat
Valine 0.91mg 0.599mg Crab meat
Histidine 0.393mg 0.241mg Crab meat
Cholesterol 53mg 0mg Winged bean
Saturated Fat 0.133g 0.222g Crab meat
Omega-3 - DHA 0.118g Crab meat
Omega-3 - EPA 0.295g Crab meat
Omega-3 - DPA 0.031g Crab meat
Monounsaturated Fat 0.185g 0.234g Winged bean
Polyunsaturated fat 0.536g 0.174g Crab meat

Which food is preferable for your diet?

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

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
135%
Crab meat
17%
Winged bean
Minerals Daily Need Coverage Score
120%
Crab meat
75%
Winged bean

Comparison summary

Which food contains less Sodium?
Winged bean
Winged bean contains less Sodium (difference - 1037mg)
Which food is lower in Cholesterol?
Winged bean
Winged bean is lower in Cholesterol (difference - 53mg)
Which food is cheaper?
Winged bean
Winged bean is cheaper (difference - $11.5)
Which food is lower in Saturated Fat?
Crab meat
Crab meat is lower in Saturated Fat (difference - 0.089g)
Which food is lower in glycemic index?
Crab meat
Crab meat is lower in glycemic index (difference - 32)
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.

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. Winged bean - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170070/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.