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Crab vs. Grape leaves — In-Depth Nutrition Comparison

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A recap on differences between crab and grape leaves

  • Crab has more vitamin B12, selenium, copper, and zinc; however, grape leaves are higher in vitamin A, manganese, vitamin K, fiber, and calcium.
  • Grape leaves cover your daily vitamin A needs 550% more than crab.
  • Grape leaves have less cholesterol.

Food varieties used in this article are Crustaceans, crab, blue, canned and Grape leaves, raw.

Infographic

Crab vs Grape leaves 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
4
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 68% 109% 24% 99% 138% 18% 39% 1.2% 372% 4.9%
Contains more CopperCopper +96.1%
Contains more ZincZinc +468.7%
Contains more PhosphorusPhosphorus +157.1%
Contains more SeleniumSelenium +4666.7%
Contains more MagnesiumMagnesium +163.9%
Contains more CalciumCalcium +298.9%
Contains more IronIron +426%
Contains less SodiumSodium -98.4%
Contains more ManganeseManganese +3758.1%
~equal in Potassium ~272mg

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
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 37% 459% 40% 0% 10% 82% 44% 14% 92% 0% 272% 62% 7%
Contains more Vitamin B3Vitamin B3 +16.3%
Contains more Vitamin B5Vitamin B5 +331.6%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more CholineCholine +532%
Contains more Vitamin CVitamin C +236.4%
Contains more Vitamin AVitamin A +137500%
Contains more Vitamin B1Vitamin B1 +73.9%
Contains more Vitamin B2Vitamin B2 +280.6%
Contains more Vitamin B6Vitamin B6 +156.4%
Contains more Vitamin KVitamin K +36100%
Contains more FolateFolate +62.7%
~equal in Vitamin E ~2mg
~equal in Vitamin D ~0µg

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Crab
3
18% 80% 2%
Protein: 17.88 g
Fats: 0.74 g
Carbs: 0 g
Water: 79.69 g
Other: 1.69 g
6% 2% 17% 73%
Protein: 5.6 g
Fats: 2.12 g
Carbs: 17.31 g
Water: 73.32 g
Other: 1.65 g
Contains more ProteinProtein +219.3%
Contains more FatsFats +186.5%
Contains more CarbsCarbs +∞%
~equal in Water ~73.32g
~equal in Other ~1.65g

Fat Type Comparison

Fat type breakdown side-by-side comparison
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
23% 5% 72%
Saturated fat: Sat. Fat 0.336 g
Monounsaturated fat: Mono. Fat 0.081 g
Polyunsaturated fat: Poly. Fat 1.065 g
Contains less Sat. FatSaturated fat -40.2%
Contains more Mono. FatMonounsaturated fat +59.3%
Contains more Poly. FatPolyunsaturated fat +312.8%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Crab Grape leaves DV% diff.
Vitamin A 1µg 1376µg 153%
Vitamin B12 3.33µg 0µg 139%
Manganese 0.074mg 2.855mg 121%
Vitamin K 0.3µg 108.6µg 90%
Selenium 42.9µg 0.9µg 76%
Copper 0.814mg 0.415mg 44%
Fiber 0g 11g 44%
Cholesterol 97mg 0mg 32%
Zinc 3.81mg 0.67mg 29%
Calcium 91mg 363mg 27%
Iron 0.5mg 2.63mg 27%
Protein 17.88g 5.6g 25%
Sodium 563mg 9mg 24%
Phosphorus 234mg 91mg 20%
Vitamin B2 0.093mg 0.354mg 20%
Vitamin B6 0.156mg 0.4mg 19%
Vitamin B5 0.997mg 0.231mg 15%
Magnesium 36mg 95mg 14%
Choline 80.9mg 12.8mg 12%
Vitamin C 3.3mg 11.1mg 9%
Folate 51µg 83µg 8%
Carbs 0g 17.31g 6%
Polyunsaturated fat 0.258g 1.065g 5%
Fats 0.74g 2.12g 2%
Vitamin B3 2.747mg 2.362mg 2%
Saturated fat 0.201g 0.336g 1%
Calories 83kcal 93kcal 1%
Vitamin B1 0.023mg 0.04mg 1%
Vitamin E 1.84mg 2mg 1%
Net carbs 0g 6.31g N/A
Potassium 259mg 272mg 0%
Sugar 0g 6.3g N/A
Trans fat 0.014g 0g N/A
Monounsaturated fat 0.129g 0.081g 0%
Tryptophan 0.226mg 0%
Threonine 0.727mg 0%
Isoleucine 0.776mg 0%
Leucine 1.307mg 0%
Lysine 1.386mg 0%
Methionine 0.452mg 0%
Phenylalanine 0.708mg 0%
Valine 0.806mg 0%
Histidine 0.393mg 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 Grape leaves
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
86%
Grape leaves
Minerals Daily Need Coverage Score
89%
Crab
87%
Grape leaves

Comparison summary

Which food is lower in Cholesterol?
Grape leaves
Grape leaves is lower in Cholesterol (difference - 97mg)
Which food contains less Sodium?
Grape leaves
Grape leaves contains less Sodium (difference - 554mg)
Which food is lower in glycemic index?
Grape leaves
Grape leaves is lower in glycemic index (difference - 0)
Which food is cheaper?
Grape leaves
Grape leaves is cheaper (difference - $9.2)
Which food is richer in vitamins?
Grape leaves
Grape leaves is relatively richer in vitamins
Which food is lower in Sugar?
Crab
Crab is lower in Sugar (difference - 6.3g)
Which food is lower in Saturated fat?
Crab
Crab is lower in Saturated fat (difference - 0.135g)
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.

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. Grape leaves - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168575/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.