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  6. Crab vs. Bean raw

Crab vs. Bean raw — In-Depth Nutrition Comparison

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Summary of differences between Crab and Bean raw

  • Crab has more Vitamin B12, and Selenium, while Bean raw has more Folate, Fiber, Vitamin B1, Iron, Manganese, Potassium, and Magnesium.
  • Crab covers your daily need of Vitamin B12 139% more than Bean raw.

These are the specific foods used in this comparison Crustaceans, crab, blue, canned and Beans, pinto, mature seeds, raw.

Infographic

Crab vs Bean 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.
Crab
Crab
2
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%
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 126% 34% 123% 190% 298% 62% 176% 1.6% 150% 152%
Contains more ZincZinc +67.1%
Contains more SeleniumSelenium +53.8%
Contains more MagnesiumMagnesium +388.9%
Contains more CalciumCalcium +24.2%
Contains more PotassiumPotassium +437.8%
Contains more IronIron +914%
Contains more PhosphorusPhosphorus +75.6%
Contains less SodiumSodium -97.9%
Contains more ManganeseManganese +1451.4%
~equal in Copper ~0.893mg

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
Crab
6
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% 0.12% 37% 0% 5.8% 21% 52% 60% 36% 416% 0.75% 38% 44%
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 21% 0% 4.2% 0% 178% 49% 22% 47% 109% 0% 14% 394% 36%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin E Vitamin E +776.2%
Contains more Vitamin B3Vitamin B3 +134%
Contains more Vitamin B5Vitamin B5 +27%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more CholineCholine +22.2%
Contains more Vitamin CVitamin C +90.9%
Contains more Vitamin B1Vitamin B1 +3000%
Contains more Vitamin B2Vitamin B2 +128%
Contains more Vitamin B6Vitamin B6 +203.8%
Contains more Vitamin KVitamin K +1766.7%
Contains more FolateFolate +929.4%
~equal in Vitamin D ~0µg

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Crab
Crab
1
18% 80% 2%
Protein: 17.88 g
Fats: 0.74 g
Carbs: 0 g
Water: 79.69 g
Other: 1.69 g
21% 63% 11% 3%
Protein: 21.42 g
Fats: 1.23 g
Carbs: 62.55 g
Water: 11.33 g
Other: 3.47 g
Contains more WaterWater +603.4%
Contains more ProteinProtein +19.8%
Contains more FatsFats +66.2%
Contains more CarbsCarbs +∞%
Contains more OtherOther +105.3%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Crab
Crab
1
34% 22% 44%
Saturated Fat: Sat. Fat 0.201 g
Monounsaturated Fat: Mono. Fat 0.129 g
Polyunsaturated fat: Poly. Fat 0.258 g
27% 26% 47%
Saturated Fat: Sat. Fat 0.235 g
Monounsaturated Fat: Mono. Fat 0.229 g
Polyunsaturated fat: Poly. Fat 0.407 g
Contains less Sat. FatSaturated Fat -14.5%
Contains more Mono. FatMonounsaturated Fat +77.5%
Contains more Poly. FatPolyunsaturated fat +57.8%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Crab Bean raw Opinion
Calories 83kcal 347kcal Bean raw
Protein 17.88g 21.42g Bean raw
Fats 0.74g 1.23g Bean raw
Vitamin C 3.3mg 6.3mg Bean raw
Net carbs 0g 47.05g Bean raw
Carbs 0g 62.55g Bean raw
Cholesterol 97mg 0mg Bean raw
Magnesium 36mg 176mg Bean raw
Calcium 91mg 113mg Bean raw
Potassium 259mg 1393mg Bean raw
Iron 0.5mg 5.07mg Bean raw
Sugar 0g 2.11g Crab
Fiber 0g 15.5g Bean raw
Copper 0.814mg 0.893mg Bean raw
Zinc 3.81mg 2.28mg Crab
Starch 0g 34.17g Bean raw
Phosphorus 234mg 411mg Bean raw
Sodium 563mg 12mg Bean raw
Vitamin A 2IU 0IU Crab
Vitamin A RAE 1µg 0µg Crab
Vitamin E 1.84mg 0.21mg Crab
Manganese 0.074mg 1.148mg Bean raw
Selenium 42.9µg 27.9µg Crab
Vitamin B1 0.023mg 0.713mg Bean raw
Vitamin B2 0.093mg 0.212mg Bean raw
Vitamin B3 2.747mg 1.174mg Crab
Vitamin B5 0.997mg 0.785mg Crab
Vitamin B6 0.156mg 0.474mg Bean raw
Vitamin B12 3.33µg 0µg Crab
Vitamin K 0.3µg 5.6µg Bean raw
Folate 51µg 525µg Bean raw
Trans Fat 0.014g 0g Bean raw
Choline 80.9mg 66.2mg Crab
Saturated Fat 0.201g 0.235g Crab
Monounsaturated Fat 0.129g 0.229g Bean raw
Polyunsaturated fat 0.258g 0.407g Bean raw
Tryptophan 0.226mg 0.237mg Bean raw
Threonine 0.727mg 0.81mg Bean raw
Isoleucine 0.776mg 0.871mg Bean raw
Leucine 1.307mg 1.558mg Bean raw
Lysine 1.386mg 1.356mg Crab
Methionine 0.452mg 0.259mg Crab
Phenylalanine 0.708mg 1.095mg Bean raw
Valine 0.806mg 0.998mg Bean raw
Histidine 0.393mg 0.556mg Bean raw
Omega-3 - EPA 0.101g 0g Crab
Omega-3 - DHA 0.067g 0g Crab
Omega-3 - DPA 0.009g 0g Crab
Omega-6 - Eicosadienoic acid 0.005g Crab

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Crab Bean raw
Low Calories diet ok
Low Fats diet ok
Low Carbs 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
56%
Crab
67%
Bean raw
Minerals Daily Need Coverage Score
89%
Crab
131%
Bean raw

Comparison summary

Which food is lower in Sugar?
Crab
Crab is lower in Sugar (difference - 2.11g)
Which food is lower in Saturated Fat?
Crab
Crab is lower in Saturated Fat (difference - 0.034g)
Which food is lower in glycemic index?
Crab
Crab is lower in glycemic index (difference - 33)
Which food is lower in Cholesterol?
Bean raw
Bean raw is lower in Cholesterol (difference - 97mg)
Which food contains less Sodium?
Bean raw
Bean raw contains less Sodium (difference - 551mg)
Which food is cheaper?
Bean raw
Bean raw is cheaper (difference - $10.5)
Which food is richer in minerals?
Bean raw
Bean raw is relatively richer in minerals
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 - https://fdc.nal.usda.gov/fdc-app.html#/food-details/171966/nutrients
  2. Bean raw - https://fdc.nal.usda.gov/fdc-app.html#/food-details/175199/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.