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  6. Crab vs. Porridge

Crab vs. Porridge — In-Depth Nutrition Comparison

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The main differences between crab and porridge

  • Crab has more vitamin B12, copper, selenium, zinc, phosphorus, vitamin B5, and vitamin B3; however, porridge has more iron.
  • Daily need coverage for vitamin B12 for crab is 139% higher.
  • Porridge has a higher glycemic index than crab.

Food types used in this article are Crustaceans, crab, blue, canned and Cereals, CREAM OF WHEAT, regular (10 minute), cooked with water, without salt.

Infographic

Crab vs Porridge 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
7
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 3.6% 26% 1.4% 140% 13% 3.5% 6.4% 0.78% 0% 15%
Contains more MagnesiumMagnesium +620%
Contains more PotassiumPotassium +1518.8%
Contains more CopperCopper +1935%
Contains more ZincZinc +2830.8%
Contains more PhosphorusPhosphorus +1460%
Contains more ManganeseManganese +∞%
Contains more SeleniumSelenium +1432.1%
Contains more IronIron +648%
Contains less SodiumSodium -98.9%
~equal in Calcium ~87mg

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
11
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 0% 0% 0.4% 0% 14% 5.8% 9.8% 4.3% 3% 0% 0.25% 9% 0%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin EVitamin E +9100%
Contains more Vitamin B2Vitamin B2 +272%
Contains more Vitamin B3Vitamin B3 +428.3%
Contains more Vitamin B5Vitamin B5 +1304.2%
Contains more Vitamin B6Vitamin B6 +1100%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more Vitamin KVitamin K +200%
Contains more FolateFolate +325%
Contains more CholineCholine +∞%
Contains more Vitamin B1Vitamin B1 +139.1%
~equal in Vitamin D ~0µg

All nutrients comparison - raw data values

Nutrient Crab Porridge DV% diff.
Vitamin B12 3.33µg 0µg 139%
Copper 0.814mg 0.04mg 86%
Selenium 42.9µg 2.8µg 73%
Iron 0.5mg 3.74mg 41%
Protein 17.88g 1.44g 33%
Zinc 3.81mg 0.13mg 33%
Cholesterol 97mg 0mg 32%
Phosphorus 234mg 15mg 31%
Sodium 563mg 6mg 24%
Vitamin B5 0.997mg 0.071mg 19%
Choline 80.9mg 15%
Vitamin B3 2.747mg 0.52mg 14%
Vitamin E 1.84mg 0.02mg 12%
Vitamin B6 0.156mg 0.013mg 11%
Folate 51µg 12µg 10%
Potassium 259mg 16mg 7%
Magnesium 36mg 5mg 7%
Vitamin B2 0.093mg 0.025mg 5%
Carbs 0g 10.52g 4%
Vitamin C 3.3mg 0mg 4%
Manganese 0.074mg 0mg 3%
Vitamin B1 0.023mg 0.055mg 3%
Calories 83kcal 50kcal 2%
Fiber 0g 0.5g 2%
Fats 0.74g 0.21g 1%
Saturated fat 0.201g 0.033g 1%
Polyunsaturated fat 0.258g 0.114g 1%
Net carbs 0g 10.02g N/A
Calcium 91mg 87mg 0%
Sugar 0g 0.03g N/A
Vitamin A 1µg 0µg 0%
Vitamin K 0.3µg 0.1µg 0%
Trans fat 0.014g N/A
Monounsaturated fat 0.129g 0.028g 0%
Tryptophan 0.226mg 0.02mg 0%
Threonine 0.727mg 0.045mg 0%
Isoleucine 0.776mg 0.063mg 0%
Leucine 1.307mg 0.11mg 0%
Lysine 1.386mg 0.037mg 0%
Methionine 0.452mg 0.027mg 0%
Phenylalanine 0.708mg 0.078mg 0%
Valine 0.806mg 0.07mg 0%
Histidine 0.393mg 0.033mg 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
11% 88%
Protein: 1.44 g
Fats: 0.21 g
Carbs: 10.52 g
Water: 87.61 g
Other: 0.22 g
Contains more ProteinProtein +1141.7%
Contains more FatsFats +252.4%
Contains more OtherOther +668.2%
Contains more CarbsCarbs +∞%
~equal in Water ~87.61g

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
19% 16% 65%
Saturated fat: Sat. Fat 0.033 g
Monounsaturated fat: Mono. Fat 0.028 g
Polyunsaturated fat: Poly. Fat 0.114 g
Contains more Mono. FatMonounsaturated fat +360.7%
Contains more Poly. FatPolyunsaturated fat +126.3%
Contains less Sat. FatSaturated fat -83.6%

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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. Porridge - https://fdc.nal.usda.gov/fdc-app.html#/food-details/171657/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.