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Crab vs. Feta — In-Depth Nutrition Comparison

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Significant differences between crab and feta

  • Crab has more copper, vitamin B12, selenium, and choline; however, feta is richer in vitamin B2, calcium, vitamin B6, and phosphorus.
  • Crab covers your daily copper needs 87% more than feta.
  • Feta has 5 times less choline than crab. Crab has 80.9mg of choline, while feta has 15.4mg.
  • Crab contains less sodium.
  • Feta has a higher glycemic index. The glycemic index of feta is 27, while the glycemic index of crab is 0.

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

Infographic

Crab vs Feta infographic
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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.
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%
Feta
3
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 14% 148% 5.5% 24% 11% 79% 144% 120% 3.7% 82%
Contains more MagnesiumMagnesium +89.5%
Contains more PotassiumPotassium +317.7%
Contains more CopperCopper +2443.8%
Contains more ZincZinc +32.3%
Contains less SodiumSodium -38.6%
Contains more ManganeseManganese +164.3%
Contains more SeleniumSelenium +186%
Contains more CalciumCalcium +441.8%
Contains more IronIron +30%
Contains more PhosphorusPhosphorus +44%

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
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%
Feta
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 0% 42% 3.6% 6% 39% 195% 19% 58% 98% 211% 4.5% 24% 8.4%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin EVitamin E +922.2%
Contains more Vitamin B3Vitamin B3 +177.2%
Contains more Vitamin B12Vitamin B12 +97%
Contains more FolateFolate +59.4%
Contains more CholineCholine +425.3%
Contains more Vitamin AVitamin A +12400%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin B1Vitamin B1 +569.6%
Contains more Vitamin B2Vitamin B2 +807.5%
Contains more Vitamin B6Vitamin B6 +171.8%
Contains more Vitamin KVitamin K +500%
~equal in Vitamin B5 ~0.967mg

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Crab
2
18% 80% 2%
Protein: 17.88 g
Fats: 0.74 g
Carbs: 0 g
Water: 79.69 g
Other: 1.69 g
Feta
3
14% 21% 4% 55% 5%
Protein: 14.21 g
Fats: 21.28 g
Carbs: 4.09 g
Water: 55.22 g
Other: 5.2 g
Contains more ProteinProtein +25.8%
Contains more WaterWater +44.3%
Contains more FatsFats +2775.7%
Contains more CarbsCarbs +∞%
Contains more OtherOther +207.7%

Fat Type Comparison

Fat type breakdown side-by-side comparison
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
Feta
2
74% 23% 3%
Saturated fat: Sat. Fat 14.946 g
Monounsaturated fat: Mono. Fat 4.623 g
Polyunsaturated fat: Poly. Fat 0.591 g
Contains less Sat. FatSaturated fat -98.7%
Contains more Mono. FatMonounsaturated fat +3483.7%
Contains more Poly. FatPolyunsaturated fat +129.1%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Crab Feta DV% diff.
Copper 0.814mg 0.032mg 87%
Vitamin B12 3.33µg 1.69µg 68%
Saturated fat 0.201g 14.946g 67%
Vitamin B2 0.093mg 0.844mg 58%
Selenium 42.9µg 15µg 51%
Calcium 91mg 493mg 40%
Fats 0.74g 21.28g 32%
Vitamin B6 0.156mg 0.424mg 21%
Sodium 563mg 917mg 15%
Phosphorus 234mg 337mg 15%
Vitamin A 1µg 125µg 14%
Choline 80.9mg 15.4mg 12%
Vitamin B3 2.747mg 0.991mg 11%
Monounsaturated fat 0.129g 4.623g 11%
Vitamin B1 0.023mg 0.154mg 11%
Vitamin E 1.84mg 0.18mg 11%
Calories 83kcal 264kcal 9%
Zinc 3.81mg 2.88mg 8%
Protein 17.88g 14.21g 7%
Potassium 259mg 62mg 6%
Folate 51µg 32µg 5%
Vitamin C 3.3mg 0mg 4%
Magnesium 36mg 19mg 4%
Cholesterol 97mg 89mg 3%
Vitamin D 0µg 0.4µg 2%
Manganese 0.074mg 0.028mg 2%
Iron 0.5mg 0.65mg 2%
Vitamin D 0IU 16IU 2%
Polyunsaturated fat 0.258g 0.591g 2%
Vitamin B5 0.997mg 0.967mg 1%
Vitamin K 0.3µg 1.8µg 1%
Carbs 0g 4.09g 1%
Net carbs 0g 4.09g N/A
Sugar 0g 4.09g N/A
Trans fat 0.014g N/A
Tryptophan 0.226mg 0.2mg 0%
Threonine 0.727mg 0.637mg 0%
Isoleucine 0.776mg 0.803mg 0%
Leucine 1.307mg 1.395mg 0%
Lysine 1.386mg 1.219mg 0%
Methionine 0.452mg 0.368mg 0%
Phenylalanine 0.708mg 0.675mg 0%
Valine 0.806mg 1.065mg 0%
Histidine 0.393mg 0.397mg 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 Feta
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
54%
Feta
Minerals Daily Need Coverage Score
89%
Crab
63%
Feta

Comparison summary

Which food is lower in Cholesterol?
Feta
Feta is lower in Cholesterol (difference - 8mg)
Which food is cheaper?
Feta
Feta is cheaper (difference - $9.5)
Which food is lower in Sugar?
Crab
Crab is lower in Sugar (difference - 4.09g)
Which food contains less Sodium?
Crab
Crab contains less Sodium (difference - 354mg)
Which food is lower in Saturated fat?
Crab
Crab is lower in Saturated fat (difference - 14.745g)
Which food is lower in glycemic index?
Crab
Crab is lower in glycemic index (difference - 27)
Which food is richer in minerals?
?
It cannot be stated which food is richer in vitamins. See the charts below for detailed information. See the charts below for detailed information. See the charts below for detailed information.
Which food is richer in vitamins?
?
It cannot be stated which food is richer in vitamins. See the charts below for detailed information. See the charts below for detailed information. See the charts below for detailed information.

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. Feta - https://fdc.nal.usda.gov/fdc-app.html#/food-details/173420/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.