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Crab stick vs. Palm oil — In-Depth Nutrition Comparison

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Summary of differences between crab stick and palm oil

  • Crab stick has more selenium, phosphorus, vitamin B12, magnesium, and vitamin B6; however, palm oil is higher in vitamin E and vitamin K.
  • Palm oil covers your daily need for saturated fat, 245% more than crab stick.
  • Palm oil has less sodium.
  • The glycemic index of crab stick is higher.

These are the specific foods used in this comparison Crustaceans, crab, alaska king, imitation, made from surimi and Oil, palm.

Infographic

Crab stick vs Palm oil 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 0% 0% 0% 0.38% 0% 0% 0% 0% 0% 0%
Contains more MagnesiumMagnesium +∞%
Contains more CalciumCalcium +∞%
Contains more PotassiumPotassium +∞%
Contains more IronIron +3800%
Contains more CopperCopper +∞%
Contains more ZincZinc +∞%
Contains more PhosphorusPhosphorus +∞%
Contains more ManganeseManganese +∞%
Contains more SeleniumSelenium +∞%
Contains less SodiumSodium -100%

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% 0% 319% 0% 0% 0% 0% 0% 0% 0% 20% 0% 0.16%
Contains more Vitamin B1Vitamin B1 +∞%
Contains more Vitamin B2Vitamin B2 +∞%
Contains more Vitamin B3Vitamin B3 +∞%
Contains more Vitamin B6Vitamin B6 +∞%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more CholineCholine +4233.3%
Contains more Vitamin EVitamin E +9276.5%
Contains more Vitamin KVitamin K +1900%
~equal in Vitamin C ~0mg
~equal in Vitamin A ~0µg
~equal in Vitamin D ~µg
~equal in Vitamin B5 ~0mg
~equal in Folate ~0µg

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
100%
Protein: 0 g
Fats: 100 g
Carbs: 0 g
Water: 0 g
Other: 0 g
Contains more ProteinProtein +∞%
Contains more CarbsCarbs +∞%
Contains more WaterWater +∞%
Contains more OtherOther +∞%
Contains more FatsFats +21639.1%

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
52% 39% 10%
Saturated fat: Sat. Fat 49.3 g
Monounsaturated fat: Mono. Fat 37 g
Polyunsaturated fat: Poly. Fat 9.3 g
Contains less Sat. FatSaturated fat -99.6%
Contains more Mono. FatMonounsaturated fat +13354.5%
Contains more Poly. FatPolyunsaturated fat +6403.5%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Crab stick Palm oil DV% diff.
Saturated fat 0.216g 49.3g 223%
Fats 0.46g 100g 153%
Vitamin E 0.17mg 15.94mg 105%
Monounsaturated fat 0.275g 37g 92%
Polyunsaturated fat 0.143g 9.3g 61%
Selenium 22.3µg 0µg 41%
Phosphorus 282mg 0mg 40%
Calories 95kcal 884kcal 39%
Vitamin B12 0.57µg 0µg 24%
Sodium 529mg 0mg 23%
Protein 7.62g 0g 15%
Magnesium 43mg 0mg 10%
Vitamin B6 0.13mg 0mg 10%
Cholesterol 20mg 0mg 7%
Vitamin K 0.4µg 8µg 6%
Vitamin B2 0.08mg 0mg 6%
Carbs 15g 0g 5%
Iron 0.39mg 0.01mg 5%
Vitamin B3 0.62mg 0mg 4%
Copper 0.032mg 0mg 4%
Zinc 0.33mg 0mg 3%
Potassium 90mg 0mg 3%
Vitamin B1 0.03mg 0mg 3%
Fiber 0.5g 0g 2%
Choline 13mg 0.3mg 2%
Fructose 0.62g 1%
Starch 3.5g 1%
Calcium 13mg 0mg 1%
Net carbs 14.5g 0g N/A
Sugar 6.25g 0g N/A
Manganese 0.011mg 0%
Trans fat 0.008g N/A
Tryptophan 0.075mg 0mg 0%
Threonine 0.285mg 0mg 0%
Isoleucine 0.23mg 0mg 0%
Leucine 0.607mg 0mg 0%
Lysine 0.707mg 0mg 0%
Methionine 0.261mg 0mg 0%
Phenylalanine 0.26mg 0mg 0%
Valine 0.286mg 0mg 0%
Histidine 0.156mg 0mg 0%
Omega-3 - DHA 0.028g 0g N/A
Omega-3 - ALA 0.008g N/A
Omega-3 - DPA 0.001g 0g 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 Palm oil
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
26%
Palm oil
Minerals Daily Need Coverage Score
39%
Crab stick
0%
Palm oil

Comparison summary

Which food is lower in Cholesterol?
Palm oil
Palm oil is lower in Cholesterol (difference - 20mg)
Which food is lower in Sugar?
Palm oil
Palm oil is lower in Sugar (difference - 6.25g)
Which food contains less Sodium?
Palm oil
Palm oil contains less Sodium (difference - 529mg)
Which food is lower in glycemic index?
Palm oil
Palm oil is lower in glycemic index (difference - 50)
Which food is cheaper?
Palm oil
Palm oil is cheaper (difference - $10)
Which food is lower in Saturated fat?
Crab stick
Crab stick is lower in Saturated fat (difference - 49.084g)
Which food is richer in minerals?
Crab stick
Crab stick is relatively richer in minerals
Which food is richer in vitamins?
Crab stick
Crab stick is relatively richer in vitamins

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. Palm oil - https://fdc.nal.usda.gov/fdc-app.html#/food-details/171015/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.