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  6. Crab vs. Cauliflower

Crab vs. Cauliflower — In-Depth Nutrition Comparison

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What are the main differences between crab and cauliflower?

  • Crab is richer in vitamin B12, copper, selenium, zinc, phosphorus, and vitamin B3, yet cauliflower is richer in vitamin C and vitamin K.
  • Crab's daily need coverage for vitamin B12 is 139% higher.

We used Crustaceans, crab, blue, canned and Cauliflower, raw types in this comparison.

Infographic

Crab vs Cauliflower 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
7
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 11% 6.6% 26% 16% 13% 7.4% 19% 3.9% 20% 3.3%
Contains more MagnesiumMagnesium +140%
Contains more CalciumCalcium +313.6%
Contains more IronIron +19%
Contains more CopperCopper +1987.2%
Contains more ZincZinc +1311.1%
Contains more PhosphorusPhosphorus +431.8%
Contains more SeleniumSelenium +7050%
Contains more PotassiumPotassium +15.4%
Contains less SodiumSodium -94.7%
Contains more ManganeseManganese +109.5%

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 11% 0.33% 37% 0% 5.8% 21% 52% 60% 36% 416% 0.75% 38%
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 161% 0% 1.6% 0% 13% 14% 9.5% 40% 42% 0% 39% 43%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin EVitamin E +2200%
Contains more Vitamin B2Vitamin B2 +55%
Contains more Vitamin B3Vitamin B3 +441.8%
Contains more Vitamin B5Vitamin B5 +49.5%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more Vitamin CVitamin C +1360.6%
Contains more Vitamin B1Vitamin B1 +117.4%
Contains more Vitamin B6Vitamin B6 +17.9%
Contains more Vitamin KVitamin K +5066.7%
Contains more FolateFolate +11.8%
~equal in Vitamin D ~0µg

All nutrients comparison - raw data values

Nutrient Crab Cauliflower DV% diff.
Vitamin B12 3.33µg 0µg 139%
Copper 0.814mg 0.039mg 86%
Selenium 42.9µg 0.6µg 77%
Vitamin C 3.3mg 48.2mg 50%
Protein 17.88g 1.92g 32%
Cholesterol 97mg 0mg 32%
Zinc 3.81mg 0.27mg 32%
Phosphorus 234mg 44mg 27%
Sodium 563mg 30mg 23%
Vitamin B3 2.747mg 0.507mg 14%
Vitamin K 0.3µg 15.5µg 13%
Vitamin E 1.84mg 0.08mg 12%
Fiber 0g 2g 8%
Calcium 91mg 22mg 7%
Vitamin B5 0.997mg 0.667mg 7%
Choline 80.9mg 44.3mg 7%
Magnesium 36mg 15mg 5%
Manganese 0.074mg 0.155mg 4%
Calories 83kcal 25kcal 3%
Vitamin B2 0.093mg 0.06mg 3%
Carbs 0g 4.97g 2%
Vitamin B1 0.023mg 0.05mg 2%
Vitamin B6 0.156mg 0.184mg 2%
Folate 51µg 57µg 2%
Polyunsaturated fat 0.258g 0.031g 2%
Fats 0.74g 0.28g 1%
Potassium 259mg 299mg 1%
Iron 0.5mg 0.42mg 1%
Fructose 0g 0.97g 1%
Net carbs 0g 2.97g N/A
Sugar 0g 1.91g N/A
Vitamin A 1µg 0µg 0%
Trans fat 0.014g 0g N/A
Saturated fat 0.201g 0.13g 0%
Monounsaturated fat 0.129g 0.034g 0%
Tryptophan 0.226mg 0.02mg 0%
Threonine 0.727mg 0.076mg 0%
Isoleucine 0.776mg 0.071mg 0%
Leucine 1.307mg 0.106mg 0%
Lysine 1.386mg 0.217mg 0%
Methionine 0.452mg 0.02mg 0%
Phenylalanine 0.708mg 0.065mg 0%
Valine 0.806mg 0.125mg 0%
Histidine 0.393mg 0.056mg 0%
Omega-3 - EPA 0.101g 0g N/A
Omega-3 - DHA 0.067g 0g N/A
Omega-3 - ALA 0.015g N/A
Omega-3 - DPA 0.009g 0g N/A
Omega-6 - Eicosadienoic acid 0.005g 0g N/A
Omega-6 - Linoleic acid 0.013g N/A

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Crab
Crab
3
18% 80% 2%
Protein: 17.88 g
Fats: 0.74 g
Carbs: 0 g
Water: 79.69 g
Other: 1.69 g
2% 5% 92%
Protein: 1.92 g
Fats: 0.28 g
Carbs: 4.97 g
Water: 92.07 g
Other: 0.76 g
Contains more ProteinProtein +831.3%
Contains more FatsFats +164.3%
Contains more OtherOther +122.4%
Contains more CarbsCarbs +∞%
Contains more WaterWater +15.5%

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
67% 17% 16%
Saturated fat: Sat. Fat 0.13 g
Monounsaturated fat: Mono. Fat 0.034 g
Polyunsaturated fat: Poly. Fat 0.031 g
Contains more Mono. FatMonounsaturated fat +279.4%
Contains more Poly. FatPolyunsaturated fat +732.3%
Contains less Sat. FatSaturated fat -35.3%

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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. Cauliflower - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169986/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.