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Crab vs. Beans — In-Depth Nutrition Comparison

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Significant differences between crab and beans

  • Crab has more vitamin B12, selenium, copper, zinc, phosphorus, vitamin B3, and vitamin E; however, beans are richer in fiber.
  • Crab covers your daily vitamin B12 needs 139% more than beans.
  • Beans have a higher glycemic index. The glycemic index of beans is 33, while the glycemic index of crab is 0.

Specific food types used in this comparison are Crustaceans, crab, blue, canned and Beans, baked, canned, no salt added.

Infographic

Crab vs Beans infographic
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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
8
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 26% 27% 23% 19% 271% 104% 100% 73% 9.7% 234%
Beans
2
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 23% 15% 26% 11% 69% 38% 45% 0.13% 0% 25%
Contains more MagnesiumMagnesium +12.5%
Contains more CalciumCalcium +82%
Contains more IronIron +72.4%
Contains more CopperCopper +295.1%
Contains more ZincZinc +172.1%
Contains more PhosphorusPhosphorus +125%
Contains more ManganeseManganese +∞%
Contains more SeleniumSelenium +853.3%
Contains more PotassiumPotassium +14.3%
Contains less SodiumSodium -99.8%

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
8
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 11% 0.33% 37% 0% 5.8% 21% 52% 60% 36% 416% 0.75% 38% 44%
Beans
3
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 10% 1.7% 3% 0% 38% 14% 8.1% 0% 30% 0% 2% 18% 17%
Contains more Vitamin EVitamin E +1126.7%
Contains more Vitamin B2Vitamin B2 +55%
Contains more Vitamin B3Vitamin B3 +538.8%
Contains more Vitamin B5Vitamin B5 +∞%
Contains more Vitamin B6Vitamin B6 +20%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more FolateFolate +112.5%
Contains more CholineCholine +162.7%
Contains more Vitamin AVitamin A +400%
Contains more Vitamin B1Vitamin B1 +552.2%
Contains more Vitamin KVitamin K +166.7%
~equal in Vitamin C ~3.1mg
~equal in Vitamin D ~0µg

All nutrients comparison - raw data values

Nutrient Crab Beans DV% diff.
Vitamin B12 3.33µg 0µg 139%
Selenium 42.9µg 4.5µg 70%
Copper 0.814mg 0.206mg 68%
Cholesterol 97mg 0mg 32%
Protein 17.88g 4.8g 26%
Sodium 563mg 1mg 24%
Fiber 0g 5.5g 22%
Zinc 3.81mg 1.4mg 22%
Vitamin B5 0.997mg 20%
Phosphorus 234mg 104mg 19%
Vitamin B3 2.747mg 0.43mg 14%
Vitamin B1 0.023mg 0.15mg 11%
Vitamin E 1.84mg 0.15mg 11%
Choline 80.9mg 30.8mg 9%
Carbs 0g 20.49g 7%
Folate 51µg 24µg 7%
Calcium 91mg 50mg 4%
Vitamin B2 0.093mg 0.06mg 3%
Iron 0.5mg 0.29mg 3%
Manganese 0.074mg 3%
Vitamin B6 0.156mg 0.13mg 2%
Polyunsaturated fat 0.258g 0.172g 1%
Calories 83kcal 105kcal 1%
Potassium 259mg 296mg 1%
Magnesium 36mg 32mg 1%
Fats 0.74g 0.4g 1%
Vitamin C 3.3mg 3.1mg 0%
Net carbs 0g 14.99g N/A
Sugar 0g 7.78g N/A
Vitamin A 1µg 5µg 0%
Vitamin K 0.3µg 0.8µg 0%
Trans fat 0.014g 0g N/A
Saturated fat 0.201g 0.103g 0%
Monounsaturated fat 0.129g 0.035g 0%
Tryptophan 0.226mg 0%
Threonine 0.727mg 0%
Isoleucine 0.776mg 0%
Leucine 1.307mg 0%
Lysine 1.386mg 0%
Methionine 0.452mg 0%
Phenylalanine 0.708mg 0%
Valine 0.806mg 0%
Histidine 0.393mg 0%
Omega-3 - EPA 0.101g 0g N/A
Omega-3 - DHA 0.067g 0g N/A
Omega-3 - DPA 0.009g 0g N/A
Omega-6 - Eicosadienoic acid 0.005g N/A

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Crab
3
18% 80% 2%
Protein: 17.88 g
Fats: 0.74 g
Carbs: 0 g
Water: 79.69 g
Other: 1.69 g
Beans
2
5% 20% 73% 2%
Protein: 4.8 g
Fats: 0.4 g
Carbs: 20.49 g
Water: 72.6 g
Other: 1.71 g
Contains more ProteinProtein +272.5%
Contains more FatsFats +85%
Contains more CarbsCarbs +∞%
~equal in Water ~72.6g
~equal in Other ~1.71g

Fat Type Comparison

Fat type breakdown side-by-side comparison
Crab
2
34% 22% 44%
Saturated fat: Sat. Fat 0.201 g
Monounsaturated fat: Mono. Fat 0.129 g
Polyunsaturated fat: Poly. Fat 0.258 g
Beans
1
33% 11% 55%
Saturated fat: Sat. Fat 0.103 g
Monounsaturated fat: Mono. Fat 0.035 g
Polyunsaturated fat: Poly. Fat 0.172 g
Contains more Mono. FatMonounsaturated fat +268.6%
Contains more Poly. FatPolyunsaturated fat +50%
Contains less Sat. FatSaturated fat -48.8%

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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 - https://fdc.nal.usda.gov/fdc-app.html#/food-details/171966/nutrients
  2. Beans - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168128/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.