Crab vs. Ham — In-Depth Nutrition Comparison
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A recap on 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.
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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 | +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.
| 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% |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
| 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
| Contains less Sat. FatSaturated Fat | -88.9% |
| Contains more Mono. FatMonounsaturated Fat | +1931% |
| Contains more Poly. FatPolyunsaturated fat | +109.3% |
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 price |
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| Lower in Sodium |
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| Lower in Saturated Fat |
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| Rich in minerals |
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| Lower in Sugar | Equal | ||
| Lower in Glycemic Index | Equal | ||
| Rich in vitamins | Equal | ||
All nutrients comparison - raw data values
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Opinion |
| Calories | 83kcal | 145kcal |
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| Protein | 17.88g | 20.93g |
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| Fats | 0.74g | 5.53g |
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| Vitamin C | 3.3mg | 0mg |
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| Net carbs | 0g | 1.5g |
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| Carbs | 0g | 1.5g |
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| Cholesterol | 97mg | 53mg |
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| Vitamin D | 0IU | 32IU |
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| Magnesium | 36mg | 14mg |
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| Calcium | 91mg | 8mg |
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| Potassium | 259mg | 287mg |
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| Iron | 0.5mg | 1.48mg |
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| Copper | 0.814mg | 0.079mg |
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| Zinc | 3.81mg | 2.88mg |
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| Phosphorus | 234mg | 196mg |
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| Sodium | 563mg | 1203mg |
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| Vitamin A | 2IU | 0IU |
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| Vitamin A RAE | 1µg | 0µg |
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| Vitamin E | 1.84mg | 0.25mg |
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| Vitamin D | 0µg | 0.8µg |
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| Manganese | 0.074mg | 0.054mg |
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| Selenium | 42.9µg | 19.5µg |
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| Vitamin B1 | 0.023mg | 0.754mg |
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| Vitamin B2 | 0.093mg | 0.202mg |
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| Vitamin B3 | 2.747mg | 4.023mg |
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| Vitamin B5 | 0.997mg | 0.403mg |
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| Vitamin B6 | 0.156mg | 0.4mg |
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| Vitamin B12 | 3.33µg | 0.65µg |
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| Vitamin K | 0.3µg | 0µg |
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| Folate | 51µg | 3µg |
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| Trans Fat | 0.014g |
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| Choline | 80.9mg | 85.1mg |
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| Saturated Fat | 0.201g | 1.81g |
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| Monounsaturated Fat | 0.129g | 2.62g |
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| Polyunsaturated fat | 0.258g | 0.54g |
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| Tryptophan | 0.226mg | 0.251mg |
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| Threonine | 0.727mg | 0.931mg |
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| Isoleucine | 0.776mg | 0.918mg |
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| Leucine | 1.307mg | 1.661mg |
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| Lysine | 1.386mg | 1.775mg |
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| Methionine | 0.452mg | 0.553mg |
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| Phenylalanine | 0.708mg | 0.904mg |
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| Valine | 0.806mg | 0.908mg |
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| Histidine | 0.393mg | 0.75mg |
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| Omega-3 - EPA | 0.101g | 0g |
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| Omega-3 - DHA | 0.067g | 0g |
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| Omega-3 - DPA | 0.009g | 0g |
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| Omega-6 - Eicosadienoic acid | 0.005g |
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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%
45%
Minerals Daily Need Coverage Score
89%
55%
Comparison summary
Which food is lower in Cholesterol?
Ham is lower in Cholesterol (difference - 44mg)
Which food is cheaper?
Ham is cheaper (difference - $11.5)
Which food contains less Sodium?
Crab contains less Sodium (difference - 640mg)
Which food is lower in Saturated Fat?
Crab is lower in Saturated Fat (difference - 1.609g)
Which food is richer in minerals?
Crab is relatively richer in minerals
Which food contains less Sugar?
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The foods are relatively equal in Sugar (0 g)
Which food is lower in glycemic index?
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The foods have equal glycemic indexes (0)
Which food is richer in vitamins?
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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.