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Crab vs. Cheese — In-Depth Nutrition Comparison

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Significant differences between crab and cheese

  • Crab has more vitamin B12, copper, selenium, vitamin B3, and vitamin B5; however, cheese is richer in calcium, phosphorus, vitamin B2, and vitamin A.
  • Cheese covers your daily saturated fat needs 93% more than crab.
  • Cheese has 47 times less vitamin B3 than crab. Crab has 2.747mg of vitamin B3, while cheese has 0.059mg.
  • Crab contains less saturated fat.

Specific food types used in this comparison are Crustaceans, crab, blue, canned and Cheese, cheddar.

Infographic

Crab vs Cheese 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%
Cheese
Cheese
2
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 19% 213% 6.7% 5.3% 10% 99% 195% 85% 3.5% 155%
Contains more MagnesiumMagnesium +33.3%
Contains more PotassiumPotassium +240.8%
Contains more IronIron +257.1%
Contains more CopperCopper +2613.3%
Contains less SodiumSodium -13.8%
Contains more ManganeseManganese +174.1%
Contains more SeleniumSelenium +50.5%
Contains more CalciumCalcium +680.2%
Contains more PhosphorusPhosphorus +94.4%
~equal in Zinc ~3.64mg

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 D Vit. D Vitamin A Vit. A Vitamin E Vit. E 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% 0.33% 37% 5.8% 21% 52% 60% 36% 416% 0.75% 38%
Cheese
Cheese
5
Vitamin C Vit. C Vitamin D Vit. D Vitamin A Vit. A Vitamin E Vit. E 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 0% 9% 110% 14% 7.3% 99% 1.1% 25% 15% 138% 6% 20%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin EVitamin E +159.2%
Contains more Vitamin B3Vitamin B3 +4555.9%
Contains more Vitamin B5Vitamin B5 +143.2%
Contains more Vitamin B6Vitamin B6 +136.4%
Contains more Vitamin B12Vitamin B12 +202.7%
Contains more FolateFolate +88.9%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin AVitamin A +32900%
Contains more Vitamin B1Vitamin B1 +26.1%
Contains more Vitamin B2Vitamin B2 +360.2%
Contains more Vitamin KVitamin K +700%

All nutrients comparison - raw data values

Nutrient Crab Cheese DV% diff.
Vitamin B12 3.33µg 1.1µg 93%
Copper 0.814mg 0.03mg 87%
Saturated fat 0.201g 18.867g 85%
Calcium 91mg 710mg 62%
Fats 0.74g 33.31g 50%
Vitamin A 1µg 330µg 37%
Phosphorus 234mg 455mg 32%
Selenium 42.9µg 28.5µg 26%
Vitamin B2 0.093mg 0.428mg 26%
Monounsaturated fat 0.129g 9.246g 23%
Vitamin B3 2.747mg 0.059mg 17%
Calories 83kcal 404kcal 16%
Vitamin B5 0.997mg 0.41mg 12%
Choline 80.9mg 16.5mg 12%
Protein 17.88g 22.87g 10%
Vitamin E 1.84mg 0.71mg 8%
Polyunsaturated fat 0.258g 1.421g 8%
Vitamin B6 0.156mg 0.066mg 7%
Folate 51µg 27µg 6%
Potassium 259mg 76mg 5%
Iron 0.5mg 0.14mg 5%
Vitamin C 3.3mg 0mg 4%
Sodium 563mg 653mg 4%
Vitamin D* 0 IU 24 IU 3%
Vitamin D 0µg 0.6µg 3%
Magnesium 36mg 27mg 2%
Zinc 3.81mg 3.64mg 2%
Manganese 0.074mg 0.027mg 2%
Vitamin K 0.3µg 2.4µg 2%
Carbs 0g 3.09g 1%
Cholesterol 97mg 99mg 1%
Vitamin B1 0.023mg 0.029mg 1%
Protein per 100 calories 22g 5.7g N/A
Calories per 10 g protein 46kcal 177kcal N/A
Weight per 100 calories 120g 25g N/A
Unsaturated / Saturated Fat ratio 1.9 0.57 N/A
Net carbs 0g 3.09g N/A
Sugar 0g 0.48g N/A
Trans fat 0.014g 0.917g N/A
Tryptophan 0.226mg 0.547mg 0%
Threonine 0.727mg 1.044mg 0%
Isoleucine 0.776mg 1.206mg 0%
Leucine 1.307mg 1.939mg 0%
Lysine 1.386mg 1.025mg 0%
Methionine 0.452mg 0.547mg 0%
Phenylalanine 0.708mg 1.074mg 0%
Valine 0.806mg 1.404mg 0%
Histidine 0.393mg 0.547mg 0%
Omega-3 - EPA 0.101g 0.01g N/A
Omega-3 - DHA 0.067g 0.001g N/A
Omega-3 - DPA 0.009g 0.017g N/A
Omega-6 - Eicosadienoic acid 0.005g 0.007g N/A

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
Cheese
Cheese
4
23% 33% 3% 37% 4%
Protein: 22.87 g
Fats: 33.31 g
Carbs: 3.09 g
Water: 37.02 g
Other: 3.71 g
Contains more WaterWater +115.3%
Contains more ProteinProtein +27.9%
Contains more FatsFats +4401.4%
Contains more CarbsCarbs +∞%
Contains more OtherOther +119.5%

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
Cheese
Cheese
2
64% 31% 5%
Saturated fat: Sat. Fat 18.867 g
Monounsaturated fat: Mono. Fat 9.246 g
Polyunsaturated fat: Poly. Fat 1.421 g
Contains less Sat. FatSaturated fat -98.9%
Contains more Mono. FatMonounsaturated fat +7067.4%
Contains more Poly. FatPolyunsaturated fat +450.8%

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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. Cheese - https://fdc.nal.usda.gov/fdc-app.html#/food-details/173414/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.