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Crab stick vs. Omelette — In-Depth Nutrition Comparison

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How are crab stick and omelette different?

  • Crab stick is richer in phosphorus, while omelette is higher in choline, vitamin B5, vitamin B2, iron, vitamin A, and vitamin D.
  • Omelette covers your daily need for cholesterol, 98% more than crab stick.
  • Crab stick contains 3 times more sodium than omelette. Crab stick contains 529mg of sodium, while omelette contains 155mg.
  • Crab stick has a higher glycemic index (50) than omelette (0).

Crustaceans, crab, alaska king, imitation, made from surimi and Egg, whole, cooked, omelet types were used in this article.

Infographic

Crab stick vs Omelette 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 31% 3.9% 7.9% 15% 11% 9% 121% 69% 1.4% 122%
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 7.9% 14% 10% 56% 21% 30% 72% 20% 3.1% 141%
Contains more MagnesiumMagnesium +290.9%
Contains more PhosphorusPhosphorus +68.9%
Contains more CalciumCalcium +269.2%
Contains more PotassiumPotassium +30%
Contains more IronIron +279.5%
Contains more CopperCopper +96.9%
Contains more ZincZinc +230.3%
Contains less SodiumSodium -70.7%
Contains more ManganeseManganese +118.2%
Contains more SeleniumSelenium +15.7%

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 0% 0% 3.4% 0% 7.5% 18% 12% 0% 30% 71% 1% 0% 7.1%
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% 57% 26% 26% 8.5% 89% 1.2% 77% 33% 95% 11% 29% 135%
Contains more Vitamin B3Vitamin B3 +868.8%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin EVitamin E +658.8%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin B1Vitamin B1 +13.3%
Contains more Vitamin B2Vitamin B2 +382.5%
Contains more Vitamin B5Vitamin B5 +∞%
Contains more Vitamin B12Vitamin B12 +33.3%
Contains more Vitamin KVitamin K +1025%
Contains more FolateFolate +∞%
Contains more CholineCholine +1804.6%
~equal in Vitamin C ~0mg
~equal in Vitamin B6 ~0.143mg

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
8% 15% 75% 2%
Protein: 7.62 g
Fats: 0.46 g
Carbs: 15 g
Water: 74.66 g
Other: 2.26 g
11% 12% 76%
Protein: 10.57 g
Fats: 11.66 g
Carbs: 0.64 g
Water: 76.13 g
Other: 1 g
Contains more CarbsCarbs +2243.8%
Contains more OtherOther +126%
Contains more ProteinProtein +38.7%
Contains more FatsFats +2434.8%
~equal in Water ~76.13g

Fat Type Comparison

Fat type breakdown side-by-side comparison
34% 43% 23%
Saturated fat: Sat. Fat 0.216 g
Monounsaturated fat: Mono. Fat 0.275 g
Polyunsaturated fat: Poly. Fat 0.143 g
31% 45% 25%
Saturated fat: Sat. Fat 3.319 g
Monounsaturated fat: Mono. Fat 4.843 g
Polyunsaturated fat: Poly. Fat 2.712 g
Contains less Sat. FatSaturated fat -93.5%
Contains more Mono. FatMonounsaturated fat +1661.1%
Contains more Poly. FatPolyunsaturated fat +1796.5%

Carbohydrate type comparison

Carbohydrate type breakdown side-by-side comparison
36% 30% 27% 6%
Starch: 3.5 g
Sucrose: 2.95 g
Glucose: 2.68 g
Fructose: 0.62 g
Lactose: 0 g
Maltose: 0 g
Galactose: 0 g
100%
Starch: 0 g
Sucrose: 0 g
Glucose: 0.31 g
Fructose: 0 g
Lactose: 0 g
Maltose: 0 g
Galactose: 0 g
Contains more StarchStarch +∞%
Contains more SucroseSucrose +∞%
Contains more GlucoseGlucose +764.5%
Contains more FructoseFructose +∞%
~equal in Lactose ~0g
~equal in Maltose ~0g
~equal in Galactose ~0g

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Crab stick Omelette DV% diff.
Cholesterol 20mg 313mg 98%
Choline 13mg 247.6mg 43%
Vitamin B5 0mg 1.289mg 26%
Vitamin B2 0.08mg 0.386mg 24%
Vitamin A 0µg 172µg 19%
Fats 0.46g 11.66g 17%
Polyunsaturated fat 0.143g 2.712g 17%
Phosphorus 282mg 167mg 16%
Sodium 529mg 155mg 16%
Iron 0.39mg 1.48mg 14%
Saturated fat 0.216g 3.319g 14%
Monounsaturated fat 0.275g 4.843g 11%
Folate 0µg 39µg 10%
Vitamin D 0µg 1.7µg 9%
Vitamin D 0IU 69IU 9%
Magnesium 43mg 11mg 8%
Vitamin B12 0.57µg 0.76µg 8%
Vitamin E 0.17mg 1.29mg 7%
Zinc 0.33mg 1.09mg 7%
Selenium 22.3µg 25.8µg 6%
Protein 7.62g 10.57g 6%
Carbs 15g 0.64g 5%
Calcium 13mg 48mg 4%
Vitamin K 0.4µg 4.5µg 3%
Calories 95kcal 154kcal 3%
Vitamin B3 0.62mg 0.064mg 3%
Copper 0.032mg 0.063mg 3%
Fiber 0.5g 0g 2%
Fructose 0.62g 0g 1%
Manganese 0.011mg 0.024mg 1%
Starch 3.5g 1%
Potassium 90mg 117mg 1%
Vitamin B6 0.13mg 0.143mg 1%
Net carbs 14.5g 0.64g N/A
Sugar 6.25g 0.31g N/A
Vitamin B1 0.03mg 0.034mg 0%
Trans fat 0.008g 0.709g N/A
Tryptophan 0.075mg 0.14mg 0%
Threonine 0.285mg 0.467mg 0%
Isoleucine 0.23mg 0.565mg 0%
Leucine 0.607mg 0.913mg 0%
Lysine 0.707mg 0.767mg 0%
Methionine 0.261mg 0.319mg 0%
Phenylalanine 0.26mg 0.572mg 0%
Valine 0.286mg 0.722mg 0%
Histidine 0.156mg 0.26mg 0%
Omega-3 - DHA 0.028g 0.049g N/A
Omega-3 - ALA 0.008g N/A
Omega-3 - DPA 0.001g 0.006g N/A
Omega-6 - Eicosadienoic acid 0g 0.015g N/A
Omega-6 - Linoleic acid 0.089g N/A

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Crab stick Omelette
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
12%
Crab stick
45%
Omelette
Minerals Daily Need Coverage Score
39%
Crab stick
37%
Omelette

Comparison summary

Which food is lower in Sugar?
Omelette
Omelette is lower in Sugar (difference - 5.94g)
Which food contains less Sodium?
Omelette
Omelette contains less Sodium (difference - 374mg)
Which food is lower in glycemic index?
Omelette
Omelette is lower in glycemic index (difference - 50)
Which food is cheaper?
Omelette
Omelette is cheaper (difference - $11)
Which food is richer in minerals?
Omelette
Omelette is relatively richer in minerals
Which food is richer in vitamins?
Omelette
Omelette is relatively richer in vitamins
Which food is lower in Cholesterol?
Crab stick
Crab stick is lower in Cholesterol (difference - 293mg)
Which food is lower in Saturated fat?
Crab stick
Crab stick is lower in Saturated fat (difference - 3.103g)

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 stick - https://fdc.nal.usda.gov/fdc-app.html#/food-details/174203/nutrients
  2. Omelette - https://fdc.nal.usda.gov/fdc-app.html#/food-details/172185/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.