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  6. Crab vs. Cottage cheese

Crab vs. Cottage cheese — In-Depth Nutrition Comparison

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Summary of differences between crab and cottage cheese

  • The amount of vitamin B12, copper, selenium, zinc, vitamin B3, vitamin E, choline, phosphorus, and folate in crab is higher than in cottage cheese.
  • Crab covers your daily need for vitamin B12, 121% more than cottage cheese.
  • Crab contains 28 times more copper than cottage cheese. While crab contains 0.814mg of copper, cottage cheese contains only 0.029mg.
  • The amount of cholesterol in cottage cheese is lower.

These are the specific foods used in this comparison Crustaceans, crab, blue, canned and Cheese, cottage, creamed, large or small curd.

Infographic

Crab vs Cottage 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
8
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 5.7% 25% 9.2% 2.6% 9.7% 11% 68% 47% 0.26% 53%
Contains more MagnesiumMagnesium +350%
Contains more PotassiumPotassium +149%
Contains more IronIron +614.3%
Contains more CopperCopper +2706.9%
Contains more ZincZinc +852.5%
Contains more PhosphorusPhosphorus +47.2%
Contains more ManganeseManganese +3600%
Contains more SeleniumSelenium +342.3%
Contains less SodiumSodium -35.3%
~equal in Calcium ~83mg

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
9
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% 12% 1.6% 1.5% 6.8% 38% 1.9% 33% 11% 54% 0% 9% 10%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin EVitamin E +2200%
Contains more Vitamin B3Vitamin B3 +2674.7%
Contains more Vitamin B5Vitamin B5 +79%
Contains more Vitamin B6Vitamin B6 +239.1%
Contains more Vitamin B12Vitamin B12 +674.4%
Contains more Vitamin KVitamin K +∞%
Contains more FolateFolate +325%
Contains more CholineCholine +339.7%
Contains more Vitamin AVitamin A +3600%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin B1Vitamin B1 +17.4%
Contains more Vitamin B2Vitamin B2 +75.3%

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
11% 4% 3% 80%
Protein: 11.12 g
Fats: 4.3 g
Carbs: 3.38 g
Water: 79.79 g
Other: 1.41 g
Contains more ProteinProtein +60.8%
Contains more OtherOther +19.9%
Contains more FatsFats +481.1%
Contains more CarbsCarbs +∞%
~equal in Water ~79.79g

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
66% 30% 5%
Saturated fat: Sat. Fat 1.718 g
Monounsaturated fat: Mono. Fat 0.778 g
Polyunsaturated fat: Poly. Fat 0.123 g
Contains less Sat. FatSaturated fat -88.3%
Contains more Poly. FatPolyunsaturated fat +109.8%
Contains more Mono. FatMonounsaturated fat +503.1%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Crab Cottage cheese
Lower in Sugar ok
Lower in Saturated fat ok
Lower in Glycemic Index ok
Rich in minerals ok
Rich in vitamins ok
Lower in Cholesterol ok
Lower in Sodium ok
Lower in price ok

All nutrients comparison - raw data values

Nutrient Crab Cottage cheese DV% diff.
Vitamin B12 3.33µg 0.43µg 121%
Copper 0.814mg 0.029mg 87%
Selenium 42.9µg 9.7µg 60%
Zinc 3.81mg 0.4mg 31%
Cholesterol 97mg 17mg 27%
Vitamin B3 2.747mg 0.099mg 17%
Protein 17.88g 11.12g 14%
Vitamin E 1.84mg 0.08mg 12%
Choline 80.9mg 18.4mg 11%
Phosphorus 234mg 159mg 11%
Folate 51µg 12µg 10%
Sodium 563mg 364mg 9%
Vitamin B5 0.997mg 0.557mg 9%
Vitamin B6 0.156mg 0.046mg 8%
Magnesium 36mg 8mg 7%
Saturated fat 0.201g 1.718g 7%
Iron 0.5mg 0.07mg 5%
Potassium 259mg 104mg 5%
Fats 0.74g 4.3g 5%
Vitamin B2 0.093mg 0.163mg 5%
Vitamin A 1µg 37µg 4%
Vitamin C 3.3mg 0mg 4%
Manganese 0.074mg 0.002mg 3%
Monounsaturated fat 0.129g 0.778g 2%
Polyunsaturated fat 0.258g 0.123g 1%
Calories 83kcal 98kcal 1%
Vitamin D 0µg 0.1µg 1%
Calcium 91mg 83mg 1%
Carbs 0g 3.38g 1%
Net carbs 0g 3.38g N/A
Vitamin D 0IU 3IU 0%
Sugar 0g 2.67g N/A
Vitamin B1 0.023mg 0.027mg 0%
Vitamin K 0.3µg 0µg 0%
Trans fat 0.014g N/A
Tryptophan 0.226mg 0.147mg 0%
Threonine 0.727mg 0.5mg 0%
Isoleucine 0.776mg 0.591mg 0%
Leucine 1.307mg 1.116mg 0%
Lysine 1.386mg 0.934mg 0%
Methionine 0.452mg 0.269mg 0%
Phenylalanine 0.708mg 0.577mg 0%
Valine 0.806mg 0.748mg 0%
Histidine 0.393mg 0.326mg 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

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Crab Cottage cheese
Low Calories diet ok
Low Fats diet ok
Low Carbs diet ok
Low Glycemic Index diet ok

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Vitamins & Minerals Daily Need Coverage Score

The summary scores indicate the extent to which this food can fulfill your daily vitamin and mineral requirements if you consume 3 servings, consisting of 100 grams of each (an approximation of 3 serving sizes).
Vitamins Daily Need Coverage Score
56%
Crab
14%
Cottage cheese
Minerals Daily Need Coverage Score
89%
Crab
23%
Cottage cheese

Comparison summary

Which food is lower in Sugar?
Crab
Crab is lower in Sugar (difference - 2.67g)
Which food is lower in Saturated fat?
Crab
Crab is lower in Saturated fat (difference - 1.517g)
Which food is lower in glycemic index?
Crab
Crab is lower in glycemic index (difference - 10)
Which food is richer in minerals?
Crab
Crab is relatively richer in minerals
Which food is richer in vitamins?
Crab
Crab is relatively richer in vitamins
Which food is lower in Cholesterol?
Cottage cheese
Cottage cheese is lower in Cholesterol (difference - 80mg)
Which food contains less Sodium?
Cottage cheese
Cottage cheese contains less Sodium (difference - 199mg)
Which food is cheaper?
Cottage cheese
Cottage cheese is cheaper (difference - $10)

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. Cottage cheese - https://fdc.nal.usda.gov/fdc-app.html#/food-details/172179/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.