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  6. Crab vs. Navy bean raw

Crab vs. Navy bean raw — In-Depth Nutrition Comparison

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What are the differences between crab and navy bean raw?

  • Crab is higher in vitamin B12, selenium, copper, zinc, and phosphorus, yet navy bean raw is higher in vitamin B1, folate, and iron.
  • Crab's daily need coverage for vitamin B12 is 139% more.
  • The glycemic index of crab is lower.

We used Crustaceans, crab, blue, canned and Beans, navy, mature seeds, sprouted, raw types in this article.

Infographic

Crab vs Navy 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
5
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 72% 4.5% 27% 72% 119% 24% 43% 1.7% 53% 3.3%
Contains more CalciumCalcium +506.7%
Contains more CopperCopper +128.7%
Contains more ZincZinc +328.1%
Contains more PhosphorusPhosphorus +134%
Contains more SeleniumSelenium +7050%
Contains more MagnesiumMagnesium +180.6%
Contains more PotassiumPotassium +18.5%
Contains more IronIron +286%
Contains less SodiumSodium -97.7%
Contains more ManganeseManganese +451.4%

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
7
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%
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 63% 0% 0% 0% 98% 50% 23% 50% 44% 0% 0% 99% 0%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin EVitamin E +∞%
Contains more Vitamin B3Vitamin B3 +125.2%
Contains more Vitamin B5Vitamin B5 +20.8%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more Vitamin KVitamin K +∞%
Contains more CholineCholine +∞%
Contains more Vitamin CVitamin C +469.7%
Contains more Vitamin B1Vitamin B1 +1595.7%
Contains more Vitamin B2Vitamin B2 +131.2%
Contains more Vitamin B6Vitamin B6 +22.4%
Contains more FolateFolate +158.8%
~equal in Vitamin D ~0µg

All nutrients comparison - raw data values

Nutrient Crab Navy bean raw DV% diff.
Vitamin B12 3.33µg 0µg 139%
Selenium 42.9µg 0.6µg 77%
Copper 0.814mg 0.356mg 51%
Cholesterol 97mg 0mg 32%
Vitamin B1 0.023mg 0.39mg 31%
Zinc 3.81mg 0.89mg 27%
Sodium 563mg 13mg 24%
Protein 17.88g 6.15g 23%
Folate 51µg 132µg 20%
Phosphorus 234mg 100mg 19%
Iron 0.5mg 1.93mg 18%
Vitamin C 3.3mg 18.8mg 17%
Magnesium 36mg 101mg 15%
Choline 80.9mg 15%
Manganese 0.074mg 0.408mg 15%
Vitamin E 1.84mg 12%
Vitamin B3 2.747mg 1.22mg 10%
Vitamin B2 0.093mg 0.215mg 9%
Calcium 91mg 15mg 8%
Carbs 0g 13.05g 4%
Vitamin B5 0.997mg 0.825mg 3%
Vitamin B6 0.156mg 0.191mg 3%
Saturated fat 0.201g 0.085g 1%
Polyunsaturated fat 0.258g 0.407g 1%
Calories 83kcal 67kcal 1%
Potassium 259mg 307mg 1%
Fats 0.74g 0.7g 0%
Net carbs 0g 13.05g N/A
Vitamin A 1µg 0µg 0%
Vitamin K 0.3µg 0%
Trans fat 0.014g 0g N/A
Monounsaturated fat 0.129g 0.052g 0%
Tryptophan 0.226mg 0.064mg 0%
Threonine 0.727mg 0.258mg 0%
Isoleucine 0.776mg 0.273mg 0%
Leucine 1.307mg 0.442mg 0%
Lysine 1.386mg 0.35mg 0%
Methionine 0.452mg 0.064mg 0%
Phenylalanine 0.708mg 0.31mg 0%
Valine 0.806mg 0.316mg 0%
Histidine 0.393mg 0.172mg 0%
Omega-3 - EPA 0.101g N/A
Omega-3 - DHA 0.067g N/A
Omega-3 - DPA 0.009g N/A
Omega-6 - Eicosadienoic acid 0.005g N/A

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Crab
Crab
4
18% 80% 2%
Protein: 17.88 g
Fats: 0.74 g
Carbs: 0 g
Water: 79.69 g
Other: 1.69 g
6% 13% 79%
Protein: 6.15 g
Fats: 0.7 g
Carbs: 13.05 g
Water: 79.15 g
Other: 0.95 g
Contains more ProteinProtein +190.7%
Contains more OtherOther +77.9%
Contains more CarbsCarbs +∞%
~equal in Fats ~0.7g
~equal in Water ~79.15g

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
16% 10% 75%
Saturated fat: Sat. Fat 0.085 g
Monounsaturated fat: Mono. Fat 0.052 g
Polyunsaturated fat: Poly. Fat 0.407 g
Contains more Mono. FatMonounsaturated fat +148.1%
Contains less Sat. FatSaturated fat -57.7%
Contains more Poly. FatPolyunsaturated fat +57.8%

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. Navy bean raw - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169139/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.