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Crab vs. Ham — In-Depth Nutrition Comparison

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A recap on the differences between crab and ham

  • Crab has more vitamin B12, copper, selenium, folate, and vitamin B5; however, ham is higher in vitamin B1, vitamin B6, and iron.
  • Crab covers your daily vitamin B12 needs 112% more than ham.
  • Ham contains 17 times less folate than crab. Crab contains 51µg of folate, while ham contains 3µg.
  • Ham has less cholesterol.

Food varieties used in this article are Crustaceans, crab, blue, canned and Pork, cured, ham, boneless, extra lean (approximately 5% fat), roasted.

Infographic

Crab vs Ham 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%
Ham
Ham
2
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 10% 2.4% 25% 56% 26% 79% 84% 157% 7% 106%
Contains more MagnesiumMagnesium +157.1%
Contains more CalciumCalcium +1037.5%
Contains more CopperCopper +930.4%
Contains more ZincZinc +32.3%
Contains more PhosphorusPhosphorus +19.4%
Contains less SodiumSodium -53.2%
Contains more ManganeseManganese +37%
Contains more SeleniumSelenium +120%
Contains more PotassiumPotassium +10.8%
Contains more IronIron +196%

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
7
Vitamin C Vit. C Vitamin D Vit. D Vitamin A Vit. A Vitamin E Vit. E 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 11% 0% 0.33% 37% 5.8% 21% 52% 60% 36% 416% 0.75% 38%
Ham
Ham
5
Vitamin C Vit. C Vitamin D Vit. D Vitamin A Vit. A Vitamin E Vit. E 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 0% 12% 0% 5% 189% 47% 75% 24% 92% 81% 0% 2.3%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin EVitamin E +636%
Contains more Vitamin B5Vitamin B5 +147.4%
Contains more Vitamin B12Vitamin B12 +412.3%
Contains more Vitamin KVitamin K +∞%
Contains more FolateFolate +1600%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin B1Vitamin B1 +3178.3%
Contains more Vitamin B2Vitamin B2 +117.2%
Contains more Vitamin B3Vitamin B3 +46.5%
Contains more Vitamin B6Vitamin B6 +156.4%

All nutrients comparison - raw data values

Nutrient Crab Ham DV% diff.
Vitamin B12 3.33µg 0.65µg 112%
Copper 0.814mg 0.079mg 82%
Vitamin B1 0.023mg 0.754mg 61%
Selenium 42.9µg 19.5µg 43%
Sodium 563mg 1203mg 28%
Vitamin B6 0.156mg 0.4mg 19%
Cholesterol 97mg 53mg 15%
Iron 0.5mg 1.48mg 12%
Vitamin B5 0.997mg 0.403mg 12%
Folate 51µg 3µg 12%
Vitamin E 1.84mg 0.25mg 11%
Calcium 91mg 8mg 8%
Zinc 3.81mg 2.88mg 8%
Vitamin B2 0.093mg 0.202mg 8%
Vitamin B3 2.747mg 4.023mg 8%
Fats 0.74g 5.53g 7%
Saturated fat 0.201g 1.81g 7%
Protein 17.88g 20.93g 6%
Monounsaturated fat 0.129g 2.62g 6%
Magnesium 36mg 14mg 5%
Phosphorus 234mg 196mg 5%
Vitamin C 3.3mg 0mg 4%
Vitamin D* 0 IU 32 IU 4%
Vitamin D 0µg 0.8µg 4%
Calories 83kcal 145kcal 3%
Polyunsaturated fat 0.258g 0.54g 2%
Carbs 0g 1.5g 1%
Potassium 259mg 287mg 1%
Manganese 0.074mg 0.054mg 1%
Choline 80.9mg 85.1mg 1%
Protein per 100 calories 22g 14g N/A
Calories per 10 g protein 46kcal 69kcal N/A
Weight per 100 calories 120g 69g N/A
Unsaturated / Saturated Fat ratio 1.9 1.7 N/A
Net carbs 0g 1.5g N/A
Vitamin A 1µg 0µg 0%
Vitamin K 0.3µg 0µg 0%
Trans fat 0.014g N/A
Tryptophan 0.226mg 0.251mg 0%
Threonine 0.727mg 0.931mg 0%
Isoleucine 0.776mg 0.918mg 0%
Leucine 1.307mg 1.661mg 0%
Lysine 1.386mg 1.775mg 0%
Methionine 0.452mg 0.553mg 0%
Phenylalanine 0.708mg 0.904mg 0%
Valine 0.806mg 0.908mg 0%
Histidine 0.393mg 0.75mg 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

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Crab
Crab
1
18% 80% 2%
Protein: 17.88 g
Fats: 0.74 g
Carbs: 0 g
Water: 79.69 g
Other: 1.69 g
Ham
Ham
4
21% 6% 68% 4%
Protein: 20.93 g
Fats: 5.53 g
Carbs: 1.5 g
Water: 67.67 g
Other: 4.37 g
Contains more WaterWater +17.8%
Contains more ProteinProtein +17.1%
Contains more FatsFats +647.3%
Contains more CarbsCarbs +∞%
Contains more OtherOther +158.6%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Crab
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
Ham
Ham
2
36% 53% 11%
Saturated fat: Sat. Fat 1.81 g
Monounsaturated fat: Mono. Fat 2.62 g
Polyunsaturated fat: Poly. Fat 0.54 g
Contains less Sat. FatSaturated fat -88.9%
Contains more Mono. FatMonounsaturated fat +1931%
Contains more Poly. FatPolyunsaturated fat +109.3%

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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. Ham - https://fdc.nal.usda.gov/fdc-app.html#/food-details/167871/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.