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  6. Crab vs. Heart of palm

Crab vs. Heart of palm — In-Depth Nutrition Comparison

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Summary of differences between crab and heart of palm

  • Crab has more vitamin B12, selenium, copper, choline, and phosphorus, while heart of palm has more vitamin B6, potassium, and iron.
  • Crab covers your daily need for vitamin B12, 139% more than heart of palm.
  • Crab has a lower glycemic index. The glycemic index of crab is 0, while the glycemic index of heart of palm is 32.

These are the specific foods used in this comparison Crustaceans, crab, blue, canned and Hearts of palm, raw.

Infographic

Crab vs Heart of palm 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
6
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 7.1% 5.4% 159% 63% 215% 102% 60% 1.8% 0% 3.8%
Contains more MagnesiumMagnesium +260%
Contains more CalciumCalcium +405.6%
Contains more CopperCopper +26.4%
Contains more PhosphorusPhosphorus +67.1%
Contains more ManganeseManganese +∞%
Contains more SeleniumSelenium +6028.6%
Contains more PotassiumPotassium +597.3%
Contains more IronIron +238%
Contains less SodiumSodium -97.5%
~equal in Zinc ~3.73mg

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 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 27% 1% 10% 0% 13% 42% 17% 0% 187% 0% 0% 18% 0%
Contains more Vitamin EVitamin E +268%
Contains more Vitamin B3Vitamin B3 +205.2%
Contains more Vitamin B5Vitamin B5 +∞%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more Vitamin KVitamin K +∞%
Contains more FolateFolate +112.5%
Contains more CholineCholine +∞%
Contains more Vitamin CVitamin C +142.4%
Contains more Vitamin AVitamin A +200%
Contains more Vitamin B1Vitamin B1 +117.4%
Contains more Vitamin B2Vitamin B2 +93.5%
Contains more Vitamin B6Vitamin B6 +419.2%
~equal in Vitamin D ~0µg

All nutrients comparison - raw data values

Nutrient Crab Heart of palm DV% diff.
Vitamin B12 3.33µg 0µg 139%
Selenium 42.9µg 0.7µg 77%
Vitamin B6 0.156mg 0.81mg 50%
Potassium 259mg 1806mg 46%
Cholesterol 97mg 0mg 32%
Protein 17.88g 2.7g 30%
Sodium 563mg 14mg 24%
Vitamin B5 0.997mg 20%
Copper 0.814mg 0.644mg 19%
Iron 0.5mg 1.69mg 15%
Choline 80.9mg 0mg 15%
Phosphorus 234mg 140mg 13%
Vitamin B3 2.747mg 0.9mg 12%
Carbs 0g 25.61g 9%
Vitamin E 1.84mg 0.5mg 9%
Calcium 91mg 18mg 7%
Folate 51µg 24µg 7%
Vitamin B2 0.093mg 0.18mg 7%
Magnesium 36mg 10mg 6%
Fiber 0g 1.5g 6%
Vitamin C 3.3mg 8mg 5%
Manganese 0.074mg 3%
Calories 83kcal 115kcal 2%
Vitamin B1 0.023mg 0.05mg 2%
Zinc 3.81mg 3.73mg 1%
Fats 0.74g 0.2g 1%
Saturated fat 0.201g 0.046g 1%
Polyunsaturated fat 0.258g 0.089g 1%
Net carbs 0g 24.11g N/A
Sugar 0g 17.16g N/A
Vitamin A 1µg 3µg 0%
Vitamin K 0.3µg 0µg 0%
Trans fat 0.014g 0g N/A
Monounsaturated fat 0.129g 0.005g 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

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Crab
Crab
3
18% 80% 2%
Protein: 17.88 g
Fats: 0.74 g
Carbs: 0 g
Water: 79.69 g
Other: 1.69 g
3% 26% 70% 2%
Protein: 2.7 g
Fats: 0.2 g
Carbs: 25.61 g
Water: 69.5 g
Other: 1.99 g
Contains more ProteinProtein +562.2%
Contains more FatsFats +270%
Contains more WaterWater +14.7%
Contains more CarbsCarbs +∞%
Contains more OtherOther +17.8%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Crab
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
33% 4% 64%
Saturated fat: Sat. Fat 0.046 g
Monounsaturated fat: Mono. Fat 0.005 g
Polyunsaturated fat: Poly. Fat 0.089 g
Contains more Mono. FatMonounsaturated fat +2480%
Contains more Poly. FatPolyunsaturated fat +189.9%
Contains less Sat. FatSaturated fat -77.1%

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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. Heart of palm - https://fdc.nal.usda.gov/fdc-app.html#/food-details/167714/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.