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  6. Crab vs. Beefsteak raw

Crab vs. Beefsteak raw — In-Depth Nutrition Comparison

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A recap on differences between crab and beefsteak raw

  • Crab has more copper, selenium, vitamin B12, and folate; however, beefsteak raw is higher in vitamin B6, iron, vitamin B3, and zinc.
  • Crab covers your daily copper needs 82% more than beefsteak raw.
  • Beefsteak raw contains 17 times less folate than crab. Crab contains 51µg of folate, while beefsteak raw contains 3µg.
  • Beefsteak raw has less sodium.

Food varieties used in this article are Crustaceans, crab, blue, canned and Beef, loin, top sirloin cap steak, boneless, separable lean only, trimmed to 1/8" fat, all grades, raw.

Infographic

Crab vs Beefsteak 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 18% 1.5% 33% 75% 26% 145% 94% 7.2% 0% 152%
Contains more MagnesiumMagnesium +44%
Contains more CalciumCalcium +1720%
Contains more CopperCopper +930.4%
Contains more ManganeseManganese +∞%
Contains more SeleniumSelenium +53.8%
Contains more PotassiumPotassium +44.8%
Contains more IronIron +300%
Contains more ZincZinc +39.1%
Contains less SodiumSodium -90.2%
~equal in Phosphorus ~220mg

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% 0.33% 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 0% 0.67% 0% 1.5% 19% 42% 95% 0% 125% 336% 3.8% 2.3% 0%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin EVitamin E +∞%
Contains more Vitamin B5Vitamin B5 +∞%
Contains more Vitamin B12Vitamin B12 +23.8%
Contains more FolateFolate +1600%
Contains more CholineCholine +∞%
Contains more Vitamin AVitamin A +100%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin B1Vitamin B1 +226.1%
Contains more Vitamin B2Vitamin B2 +95.7%
Contains more Vitamin B3Vitamin B3 +83.8%
Contains more Vitamin B6Vitamin B6 +248.1%
Contains more Vitamin KVitamin K +400%

All nutrients comparison - raw data values

Nutrient Crab Beefsteak raw DV% diff.
Copper 0.814mg 0.079mg 82%
Vitamin B6 0.156mg 0.543mg 30%
Vitamin B12 3.33µg 2.69µg 27%
Selenium 42.9µg 27.9µg 27%
Sodium 563mg 55mg 22%
Vitamin B5 0.997mg 20%
Iron 0.5mg 2mg 19%
Choline 80.9mg 15%
Zinc 3.81mg 5.3mg 14%
Vitamin B3 2.747mg 5.048mg 14%
Vitamin E 1.84mg 12%
Folate 51µg 3µg 12%
Cholesterol 97mg 67mg 10%
Calcium 91mg 5mg 9%
Saturated fat 0.201g 1.875g 8%
Fats 0.74g 5.36g 7%
Protein 17.88g 21.38g 7%
Vitamin B2 0.093mg 0.182mg 7%
Monounsaturated fat 0.129g 2.354g 6%
Vitamin C 3.3mg 0mg 4%
Vitamin B1 0.023mg 0.075mg 4%
Calories 83kcal 134kcal 3%
Potassium 259mg 375mg 3%
Manganese 0.074mg 3%
Magnesium 36mg 25mg 3%
Phosphorus 234mg 220mg 2%
Vitamin D 0µg 0.1µg 1%
Vitamin K 0.3µg 1.5µg 1%
Vitamin D 0IU 3IU 0%
Vitamin A 1µg 2µg 0%
Trans fat 0.014g 0.253g N/A
Polyunsaturated fat 0.258g 0.189g 0%
Tryptophan 0.226mg 0.262mg 0%
Threonine 0.727mg 1.099mg 0%
Isoleucine 0.776mg 1.09mg 0%
Leucine 1.307mg 2.011mg 0%
Lysine 1.386mg 2.247mg 0%
Methionine 0.452mg 0.621mg 0%
Phenylalanine 0.708mg 0.931mg 0%
Valine 0.806mg 1.152mg 0%
Histidine 0.393mg 0.868mg 0%
Omega-3 - EPA 0.101g 0g N/A
Omega-3 - DHA 0.067g 0g N/A
Omega-3 - DPA 0.009g 0.008g N/A
Omega-6 - Gamma-linoleic acid 0.007g N/A
Omega-6 - Eicosadienoic acid 0.005g 0g N/A
Omega-6 - Linoleic acid 0.142g N/A

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Crab
Crab
2
18% 80% 2%
Protein: 17.88 g
Fats: 0.74 g
Carbs: 0 g
Water: 79.69 g
Other: 1.69 g
21% 5% 73%
Protein: 21.38 g
Fats: 5.36 g
Carbs: 0 g
Water: 72.93 g
Other: 0.33 g
Contains more OtherOther +412.1%
Contains more ProteinProtein +19.6%
Contains more FatsFats +624.3%
~equal in Carbs ~0g
~equal in Water ~72.93g

Fat Type Comparison

Fat type breakdown side-by-side comparison
Crab
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
42% 53% 4%
Saturated fat: Sat. Fat 1.875 g
Monounsaturated fat: Mono. Fat 2.354 g
Polyunsaturated fat: Poly. Fat 0.189 g
Contains less Sat. FatSaturated fat -89.3%
Contains more Poly. FatPolyunsaturated fat +36.5%
Contains more Mono. FatMonounsaturated fat +1724.8%

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. Beefsteak raw - https://fdc.nal.usda.gov/fdc-app.html#/food-details/172173/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.