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Crab vs. Rainbow trout — In-Depth Nutrition Comparison

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Differences between Crab and Rainbow trout

  • Crab is higher in Copper, Selenium, and Zinc, however, Rainbow trout is richer in Vitamin D, Vitamin B12, Vitamin B3, Vitamin B6, and Vitamin B5.
  • Rainbow trout's daily need coverage for Vitamin D is 106% higher.
  • Crab has 18 times more Copper than Rainbow trout. While Crab has 0.814mg of Copper, Rainbow trout has only 0.046mg.
  • Rainbow trout has less Sodium.

The food types used in this comparison are Crustaceans, crab, blue, canned and Fish, trout, rainbow, farmed, raw.

Infographic

Crab vs Rainbow trout 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.
Contains more Calcium +264%
Contains more Iron +61.3%
Contains more Magnesium +44%
Contains more Zinc +746.7%
Contains more Copper +1669.6%
Contains more Manganese +572.7%
Contains more Selenium +81.8%
Contains more Potassium +45.6%
Contains less Sodium -90.9%
Equal in Phosphorus - 226
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 28% 19% 26% 101% 23% 74% 104% 272% 10% 234%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 8% 12% 18% 97% 34% 7% 13% 16% 2% 129%
Contains more Calcium +264%
Contains more Iron +61.3%
Contains more Magnesium +44%
Contains more Zinc +746.7%
Contains more Copper +1669.6%
Contains more Manganese +572.7%
Contains more Selenium +81.8%
Contains more Potassium +45.6%
Contains less Sodium -90.9%
Equal in Phosphorus - 226

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
4
:
Contains more Vitamin C +13.8%
Contains more Folate +363.6%
Contains more Vitamin K +200%
Contains more Vitamin A +13900%
Contains more Vitamin E +27.2%
Contains more Vitamin D +∞%
Contains more Vitamin B1 +421.7%
Contains more Vitamin B3 +102.7%
Contains more Vitamin B5 +67.2%
Contains more Vitamin B6 +117.9%
Contains more Vitamin B12 +29.1%
Equal in Vitamin B2 - 0.09
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 1% 37% 0% 11% 6% 22% 52% 60% 36% 39% 417% 1%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 17% 47% 477% 10% 30% 21% 105% 101% 79% 9% 538% 1%
Contains more Vitamin C +13.8%
Contains more Folate +363.6%
Contains more Vitamin K +200%
Contains more Vitamin A +13900%
Contains more Vitamin E +27.2%
Contains more Vitamin D +∞%
Contains more Vitamin B1 +421.7%
Contains more Vitamin B3 +102.7%
Contains more Vitamin B5 +67.2%
Contains more Vitamin B6 +117.9%
Contains more Vitamin B12 +29.1%
Equal in Vitamin B2 - 0.09

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Contains more Other +2012.5%
Contains more Protein +11.5%
Contains more Fats +735.1%
Equal in Water - 73.8
18% 80% 2%
Protein: 17.88 g
Fats: 0.74 g
Carbs: 0 g
Water: 79.69 g
Other: 1.69 g
20% 6% 74%
Protein: 19.94 g
Fats: 6.18 g
Carbs: 0 g
Water: 73.8 g
Other: 0.08 g
Contains more Other +2012.5%
Contains more Protein +11.5%
Contains more Fats +735.1%
Equal in Water - 73.8

Fat Type Comparison

Fat type breakdown side-by-side comparison
Contains less Saturated Fat -85.5%
Contains more Monounsaturated Fat +1434.1%
Contains more Polyunsaturated fat +484.1%
34% 22% 44%
Saturated Fat: 0.201 g
Monounsaturated Fat: 0.129 g
Polyunsaturated fat: 0.258 g
28% 41% 31%
Saturated Fat: 1.383 g
Monounsaturated Fat: 1.979 g
Polyunsaturated fat: 1.507 g
Contains less Saturated Fat -85.5%
Contains more Monounsaturated Fat +1434.1%
Contains more Polyunsaturated fat +484.1%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Crab Rainbow trout Opinion
Protein 17.88g 19.94g Rainbow trout
Fats 0.74g 6.18g Rainbow trout
Calories 83kcal 141kcal Rainbow trout
Calcium 91mg 25mg Crab
Iron 0.5mg 0.31mg Crab
Magnesium 36mg 25mg Crab
Phosphorus 234mg 226mg Crab
Potassium 259mg 377mg Rainbow trout
Sodium 563mg 51mg Rainbow trout
Zinc 3.81mg 0.45mg Crab
Copper 0.814mg 0.046mg Crab
Manganese 0.074mg 0.011mg Crab
Selenium 42.9µg 23.6µg Crab
Vitamin A 2IU 280IU Rainbow trout
Vitamin A RAE 1µg 84µg Rainbow trout
Vitamin E 1.84mg 2.34mg Rainbow trout
Vitamin D 0IU 635IU Rainbow trout
Vitamin D 0µg 15.9µg Rainbow trout
Vitamin C 3.3mg 2.9mg Crab
Vitamin B1 0.023mg 0.12mg Rainbow trout
Vitamin B2 0.093mg 0.09mg Crab
Vitamin B3 2.747mg 5.567mg Rainbow trout
Vitamin B5 0.997mg 1.667mg Rainbow trout
Vitamin B6 0.156mg 0.34mg Rainbow trout
Folate 51µg 11µg Crab
Vitamin B12 3.33µg 4.3µg Rainbow trout
Vitamin K 0.3µg 0.1µg Crab
Tryptophan 0.226mg 0.234mg Rainbow trout
Threonine 0.727mg 0.915mg Rainbow trout
Isoleucine 0.776mg 0.962mg Rainbow trout
Leucine 1.307mg 1.696mg Rainbow trout
Lysine 1.386mg 1.916mg Rainbow trout
Methionine 0.452mg 0.618mg Rainbow trout
Phenylalanine 0.708mg 0.815mg Rainbow trout
Valine 0.806mg 1.075mg Rainbow trout
Histidine 0.393mg 0.614mg Rainbow trout
Cholesterol 97mg 59mg Rainbow trout
Trans Fat 0.014g 0.047g Crab
Saturated Fat 0.201g 1.383g Crab
Omega-3 - DHA 0.067g 0.516g Rainbow trout
Omega-3 - EPA 0.101g 0.217g Rainbow trout
Omega-3 - DPA 0.009g 0.091g Rainbow trout
Monounsaturated Fat 0.129g 1.979g Rainbow trout
Polyunsaturated fat 0.258g 1.507g Rainbow trout
Omega-6 - Eicosadienoic acid 0.005g 0.04g Rainbow trout
Omega-6 - Linoleic acid 0.466g Rainbow trout
Omega-6 - Gamma-linoleic acid 0.008g Rainbow trout
Omega-3 - ALA 0.059g Rainbow trout
Omega-3 - Eicosatrienoic acid 0.007g Rainbow trout
Omega-6 - Dihomo-gamma-linoleic acid 0.02g Rainbow trout

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Crab Rainbow trout
Low Fats diet ok
Low Carbs diet Equal
Low Calories diet ok
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%
Crab
119%
Rainbow trout
Minerals Daily Need Coverage Score
89%
Crab
33%
Rainbow trout

Comparison summary

Which food contains less Sodium?
Rainbow trout
Rainbow trout contains less Sodium (difference - 512mg)
Which food is lower in Cholesterol?
Rainbow trout
Rainbow trout is lower in Cholesterol (difference - 38mg)
Which food is cheaper?
Rainbow trout
Rainbow trout is cheaper (difference - $5)
Which food is richer in vitamins?
Rainbow trout
Rainbow trout is relatively richer in vitamins
Which food is lower in Saturated Fat?
Crab
Crab is lower in Saturated Fat (difference - 1.182g)
Which food is richer in minerals?
Crab
Crab is relatively richer in minerals
Which food contains less Sugar?
?
The foods are relatively equal in Sugar (0 g)
Which food is lower in glycemic index?
?
The foods have equal glycemic indexes (0)

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. Rainbow trout - https://fdc.nal.usda.gov/fdc-app.html#/food-details/173717/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.