Foodstruct Nutrition Search | Diet Analysis | Food Comparison | Glycemic Index Chart | Insulin Index Chart | Blog | Subscribe | Sign Up
  1. Home
  2. Foods
  3. Seafood
  4. Crab
  5. Compare
  6. Crab vs. Chard raw

Crab vs. Chard raw — In-Depth Nutrition Comparison

Compare

How are crab and chard raw different?

  • Crab is richer in vitamin B12, selenium, copper, zinc, phosphorus, and vitamin B5, while chard raw is higher in vitamin K, vitamin A, and vitamin C.
  • Chard raw covers your daily need for vitamin K, 691% more than crab.
  • Chard raw is lower in cholesterol.
  • Chard raw has a higher glycemic index (32) than crab (0).

Crustaceans, crab, blue, canned and Chard, swiss, raw types were used in this article.

Infographic

Crab vs Chard 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 58% 15% 33% 68% 60% 9.8% 20% 28% 48% 4.9%
Contains more CalciumCalcium +78.4%
Contains more CopperCopper +354.7%
Contains more ZincZinc +958.3%
Contains more PhosphorusPhosphorus +408.7%
Contains more SeleniumSelenium +4666.7%
Contains more MagnesiumMagnesium +125%
Contains more PotassiumPotassium +46.3%
Contains more IronIron +260%
Contains less SodiumSodium -62.2%
Contains more ManganeseManganese +394.6%

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 100% 102% 38% 0% 10% 21% 7.5% 10% 23% 0% 2075% 11% 9.8%
Contains more Vitamin B3Vitamin B3 +586.8%
Contains more Vitamin B5Vitamin B5 +479.7%
Contains more Vitamin B6Vitamin B6 +57.6%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more FolateFolate +264.3%
Contains more CholineCholine +349.4%
Contains more Vitamin CVitamin C +809.1%
Contains more Vitamin AVitamin A +30500%
Contains more Vitamin B1Vitamin B1 +73.9%
Contains more Vitamin KVitamin K +276566.7%
~equal in Vitamin E ~1.89mg
~equal in Vitamin D ~0µg
~equal in Vitamin B2 ~0.09mg

All nutrients comparison - raw data values

Nutrient Crab Chard raw DV% diff.
Vitamin K 0.3µg 830µg 691%
Vitamin B12 3.33µg 0µg 139%
Selenium 42.9µg 0.9µg 76%
Copper 0.814mg 0.179mg 71%
Vitamin A 1µg 306µg 34%
Protein 17.88g 1.8g 32%
Cholesterol 97mg 0mg 32%
Zinc 3.81mg 0.36mg 31%
Vitamin C 3.3mg 30mg 30%
Phosphorus 234mg 46mg 27%
Vitamin B5 0.997mg 0.172mg 17%
Iron 0.5mg 1.8mg 16%
Sodium 563mg 213mg 15%
Vitamin B3 2.747mg 0.4mg 15%
Manganese 0.074mg 0.366mg 13%
Magnesium 36mg 81mg 11%
Choline 80.9mg 18mg 11%
Folate 51µg 14µg 9%
Fiber 0g 1.6g 6%
Potassium 259mg 379mg 4%
Calcium 91mg 51mg 4%
Vitamin B6 0.156mg 0.099mg 4%
Calories 83kcal 19kcal 3%
Vitamin B1 0.023mg 0.04mg 1%
Carbs 0g 3.74g 1%
Fats 0.74g 0.2g 1%
Saturated fat 0.201g 0.03g 1%
Polyunsaturated fat 0.258g 0.07g 1%
Net carbs 0g 2.14g N/A
Sugar 0g 1.1g N/A
Vitamin E 1.84mg 1.89mg 0%
Vitamin B2 0.093mg 0.09mg 0%
Trans fat 0.014g 0g N/A
Monounsaturated fat 0.129g 0.04g 0%
Tryptophan 0.226mg 0.017mg 0%
Threonine 0.727mg 0.083mg 0%
Isoleucine 0.776mg 0.147mg 0%
Leucine 1.307mg 0.13mg 0%
Lysine 1.386mg 0.099mg 0%
Methionine 0.452mg 0.019mg 0%
Phenylalanine 0.708mg 0.11mg 0%
Valine 0.806mg 0.11mg 0%
Histidine 0.393mg 0.036mg 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
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% 4% 93%
Protein: 1.8 g
Fats: 0.2 g
Carbs: 3.74 g
Water: 92.66 g
Other: 1.6 g
Contains more ProteinProtein +893.3%
Contains more FatsFats +270%
Contains more CarbsCarbs +∞%
Contains more WaterWater +16.3%
~equal in Other ~1.6g

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
21% 29% 50%
Saturated fat: Sat. Fat 0.03 g
Monounsaturated fat: Mono. Fat 0.04 g
Polyunsaturated fat: Poly. Fat 0.07 g
Contains more Mono. FatMonounsaturated fat +222.5%
Contains more Poly. FatPolyunsaturated fat +268.6%
Contains less Sat. FatSaturated fat -85.1%

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. Chard raw - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169991/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.