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  6. Crab vs. Bran

Crab vs. Bran — In-Depth Nutrition Comparison

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A recap on differences between Crab and Bran

  • Crab has more Vitamin B12, Copper, Selenium, Zinc, Phosphorus, Vitamin B3, and Vitamin B5, however, Bran is higher in Manganese.
  • Crab covers your daily Vitamin B12 needs 139% more than Bran.

Food varieties used in this article are Crustaceans, crab, blue, canned and Oat bran, cooked.

Infographic

Crab vs Bran 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
:
4
Bran
Bran
Contains more Calcium +810%
Contains more Phosphorus +96.6%
Contains more Potassium +181.5%
Contains more Zinc +618.9%
Contains more Copper +1133.3%
Contains more Selenium +457.1%
Contains more Iron +76%
Contains more Magnesium +11.1%
Contains less Sodium -99.8%
Contains more Manganese +1202.7%
Crab
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 28% 19% 26% 101% 23% 74% 104% 272% 10% 234%
Bran
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 3% 33% 29% 51% 9% 1% 15% 22% 126% 43%
Contains more Calcium +810%
Contains more Phosphorus +96.6%
Contains more Potassium +181.5%
Contains more Zinc +618.9%
Contains more Copper +1133.3%
Contains more Selenium +457.1%
Contains more Iron +76%
Contains more Magnesium +11.1%
Contains less Sodium -99.8%
Contains more Manganese +1202.7%

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
10
:
1
Bran
Bran
Contains more Vitamin A +∞%
Contains more Vitamin C +∞%
Contains more Vitamin B2 +173.5%
Contains more Vitamin B3 +1807.6%
Contains more Vitamin B5 +359.4%
Contains more Vitamin B6 +524%
Contains more Folate +750%
Contains more Vitamin B12 +∞%
Contains more Vitamin B1 +595.7%
Crab
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%
Bran
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 0% 0% 0% 0% 40% 8% 3% 14% 6% 5% 0% 0%
Contains more Vitamin A +∞%
Contains more Vitamin C +∞%
Contains more Vitamin B2 +173.5%
Contains more Vitamin B3 +1807.6%
Contains more Vitamin B5 +359.4%
Contains more Vitamin B6 +524%
Contains more Folate +750%
Contains more Vitamin B12 +∞%
Contains more Vitamin B1 +595.7%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Crab
Crab
2
:
3
Bran
Bran
Contains more Protein +457%
Contains more Other +244.9%
Contains more Fats +16.2%
Contains more Carbs +∞%
Equal in Water - 84
Crab
18% 80% 2%
Protein: 17.88 g
Fats: 0.74 g
Carbs: 0 g
Water: 79.69 g
Other: 1.69 g
Bran
3% 11% 84%
Protein: 3.21 g
Fats: 0.86 g
Carbs: 11.44 g
Water: 84 g
Other: 0.49 g
Contains more Protein +457%
Contains more Other +244.9%
Contains more Fats +16.2%
Contains more Carbs +∞%
Equal in Water - 84

Fat Type Comparison

Fat type breakdown side-by-side comparison
Crab
Crab
0
:
3
Bran
Bran
Contains less Saturated Fat -18.9%
Contains more Monounsaturated Fat +125.6%
Contains more Polyunsaturated fat +31.4%
Crab
34% 22% 44%
Saturated Fat: 0.201 g
Monounsaturated Fat: 0.129 g
Polyunsaturated fat: 0.258 g
Bran
21% 37% 43%
Saturated Fat: 0.163 g
Monounsaturated Fat: 0.291 g
Polyunsaturated fat: 0.339 g
Contains less Saturated Fat -18.9%
Contains more Monounsaturated Fat +125.6%
Contains more Polyunsaturated fat +31.4%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Crab Bran Opinion
Net carbs 0g 8.84g Bran
Protein 17.88g 3.21g Crab
Fats 0.74g 0.86g Bran
Carbs 0g 11.44g Bran
Calories 83kcal 40kcal Crab
Fiber 0g 2.6g Bran
Calcium 91mg 10mg Crab
Iron 0.5mg 0.88mg Bran
Magnesium 36mg 40mg Bran
Phosphorus 234mg 119mg Crab
Potassium 259mg 92mg Crab
Sodium 563mg 1mg Bran
Zinc 3.81mg 0.53mg Crab
Copper 0.814mg 0.066mg Crab
Manganese 0.074mg 0.964mg Bran
Selenium 42.9µg 7.7µg Crab
Vitamin A 2IU 0IU Crab
Vitamin A RAE 1µg 0µg Crab
Vitamin E 1.84mg Crab
Vitamin C 3.3mg 0mg Crab
Vitamin B1 0.023mg 0.16mg Bran
Vitamin B2 0.093mg 0.034mg Crab
Vitamin B3 2.747mg 0.144mg Crab
Vitamin B5 0.997mg 0.217mg Crab
Vitamin B6 0.156mg 0.025mg Crab
Folate 51µg 6µg Crab
Vitamin B12 3.33µg 0µg Crab
Vitamin K 0.3µg Crab
Tryptophan 0.226mg 0.057mg Crab
Threonine 0.727mg 0.086mg Crab
Isoleucine 0.776mg 0.114mg Crab
Leucine 1.307mg 0.235mg Crab
Lysine 1.386mg 0.13mg Crab
Methionine 0.452mg 0.057mg Crab
Phenylalanine 0.708mg 0.155mg Crab
Valine 0.806mg 0.165mg Crab
Histidine 0.393mg 0.07mg Crab
Cholesterol 97mg 0mg Bran
Trans Fat 0.014g Bran
Saturated Fat 0.201g 0.163g Bran
Omega-3 - DHA 0.067g Crab
Omega-3 - EPA 0.101g Crab
Omega-3 - DPA 0.009g Crab
Monounsaturated Fat 0.129g 0.291g Bran
Polyunsaturated fat 0.258g 0.339g Bran
Omega-6 - Eicosadienoic acid 0.005g Crab

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Crab Bran
Low Fats diet ok
Low Carbs diet ok
Low Calories 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
6%
Bran
Minerals Daily Need Coverage Score
89%
Crab
33%
Bran

Comparison summary

Which food is richer in minerals?
Crab
Crab is relatively richer in minerals
Which food is lower in glycemic index?
Crab
Crab is lower in glycemic index (difference - 56)
Which food is richer in vitamins?
Crab
Crab is relatively richer in vitamins
Which food is lower in Sugar?
Bran
Bran is lower in Sugar (difference - 0g)
Which food contains less Sodium?
Bran
Bran contains less Sodium (difference - 562mg)
Which food is lower in Cholesterol?
Bran
Bran is lower in Cholesterol (difference - 97mg)
Which food is lower in Saturated Fat?
Bran
Bran is lower in Saturated Fat (difference - 0.038g)
Which food is cheaper?
Bran
Bran is cheaper (difference - $12)

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. Bran - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168873/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.