Crab vs. Egg white — In-Depth Nutrition Comparison
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A recap on differences between crab and egg whites
- Crab has more vitamin B12, copper, selenium, zinc, phosphorus, vitamin B3, and vitamin B5; however, egg whites are higher in vitamin B2.
- Crab covers your daily vitamin B12 needs 135% more than egg whites.
Food varieties used in this article are Crustaceans, crab, blue, canned and Egg, white, raw, fresh.
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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.
| Contains more MagnesiumMagnesium | +227.3% |
| Contains more CalciumCalcium | +1200% |
| Contains more PotassiumPotassium | +58.9% |
| Contains more IronIron | +525% |
| Contains more CopperCopper | +3439.1% |
| Contains more ZincZinc | +12600% |
| Contains more PhosphorusPhosphorus | +1460% |
| Contains more ManganeseManganese | +572.7% |
| Contains more SeleniumSelenium | +114.5% |
| Contains less SodiumSodium | -70.5% |
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.
| Contains more Vitamin CVitamin C | +∞% |
| Contains more Vitamin AVitamin A | +∞% |
| Contains more Vitamin EVitamin E | +∞% |
| Contains more Vitamin B1Vitamin B1 | +475% |
| Contains more Vitamin B3Vitamin B3 | +2516.2% |
| Contains more Vitamin B5Vitamin B5 | +424.7% |
| Contains more Vitamin B6Vitamin B6 | +3020% |
| Contains more Vitamin B12Vitamin B12 | +3600% |
| Contains more Vitamin KVitamin K | +∞% |
| Contains more FolateFolate | +1175% |
| Contains more CholineCholine | +7254.5% |
| Contains more Vitamin B2Vitamin B2 | +372% |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
| Contains more ProteinProtein | +64% |
| Contains more FatsFats | +335.3% |
| Contains more OtherOther | +168.3% |
| Contains more CarbsCarbs | +∞% |
~equal in
Water
~87.57g
Comparison summary table
Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
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| Lower in Cholesterol |
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| Lower in Sodium |
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| Lower in Saturated fat |
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| Lower in price |
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| Lower in Sugar |
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| Rich in minerals |
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| Rich in vitamins |
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| Lower in Glycemic Index | Equal | ||
All nutrients comparison - raw data values
| Nutrient | |
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DV% diff. |
| Vitamin B12 | 3.33µg | 0.09µg | 135% |
| Copper | 0.814mg | 0.023mg | 88% |
| Selenium | 42.9µg | 20µg | 42% |
| Zinc | 3.81mg | 0.03mg | 34% |
| Cholesterol | 97mg | 0mg | 32% |
| Phosphorus | 234mg | 15mg | 31% |
| Vitamin B2 | 0.093mg | 0.439mg | 27% |
| Sodium | 563mg | 166mg | 17% |
| Vitamin B3 | 2.747mg | 0.105mg | 17% |
| Vitamin B5 | 0.997mg | 0.19mg | 16% |
| Choline | 80.9mg | 1.1mg | 15% |
| Protein | 17.88g | 10.9g | 14% |
| Folate | 51µg | 4µg | 12% |
| Vitamin B6 | 0.156mg | 0.005mg | 12% |
| Vitamin E | 1.84mg | 0mg | 12% |
| Calcium | 91mg | 7mg | 8% |
| Magnesium | 36mg | 11mg | 6% |
| Iron | 0.5mg | 0.08mg | 5% |
| Vitamin C | 3.3mg | 0mg | 4% |
| Potassium | 259mg | 163mg | 3% |
| Manganese | 0.074mg | 0.011mg | 3% |
| Polyunsaturated fat | 0.258g | 0g | 2% |
| Calories | 83kcal | 52kcal | 2% |
| Vitamin B1 | 0.023mg | 0.004mg | 2% |
| Saturated fat | 0.201g | 0g | 1% |
| Fats | 0.74g | 0.17g | 1% |
| Carbs | 0g | 0.73g | 0% |
| Net carbs | 0g | 0.73g | N/A |
| Sugar | 0g | 0.71g | N/A |
| Vitamin A | 1µg | 0µg | 0% |
| Vitamin K | 0.3µg | 0µg | 0% |
| Trans fat | 0.014g | N/A | |
| Monounsaturated fat | 0.129g | 0g | 0% |
| Tryptophan | 0.226mg | 0.125mg | 0% |
| Threonine | 0.727mg | 0.449mg | 0% |
| Isoleucine | 0.776mg | 0.661mg | 0% |
| Leucine | 1.307mg | 1.016mg | 0% |
| Lysine | 1.386mg | 0.806mg | 0% |
| Methionine | 0.452mg | 0.399mg | 0% |
| Phenylalanine | 0.708mg | 0.686mg | 0% |
| Valine | 0.806mg | 0.809mg | 0% |
| Histidine | 0.393mg | 0.29mg | 0% |
| Fructose | 0g | 0.07g | 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?
is better in case of low diet
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| Low Calories diet |
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| Low Fats diet |
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| Low Carbs diet |
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| Low Glycemic Index diet | Equal | |
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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%
10%
Minerals Daily Need Coverage Score
89%
17%
Comparison summary
Which food is lower in Cholesterol?
Egg white is lower in Cholesterol (difference - 97mg)
Which food contains less Sodium?
Egg white contains less Sodium (difference - 397mg)
Which food is lower in Saturated fat?
Egg white is lower in Saturated fat (difference - 0.201g)
Which food is cheaper?
Egg white is cheaper (difference - $11)
Which food is lower in Sugar?
Crab is lower in Sugar (difference - 0.71g)
Which food is richer in minerals?
Crab is relatively richer in minerals
Which food is richer in vitamins?
Crab is relatively richer in vitamins
Which food is lower in glycemic index?
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The foods have equal glycemic indexes (0)