Crab vs. Refried beans — In-Depth Nutrition Comparison

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The main differences between crab and refried beans

Crab has more vitamin B12, copper, selenium, zinc, phosphorus, vitamin B5, and vitamin B3; however, refried beans have more fiber and iron.
Daily need coverage for vitamin B12 for crab is 139% higher.
Refried beans have a higher glycemic index than crab.

Food types used in this article are Crustaceans, crab, blue, canned and Refried beans, canned, traditional style (includes USDA commodity).

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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.

Crab

Refried beans

Contains more CalciumCalcium	+213.8%
Contains more CopperCopper	+531%
Contains more ZincZinc	+556.9%
Contains more PhosphorusPhosphorus	+154.3%
Contains more SeleniumSelenium	+639.7%

Contains more PotassiumPotassium	+23.2%
Contains more IronIron	+188%
Contains less SodiumSodium	-34.3%
Contains more ManganeseManganese	+290.5%

~equal in Magnesium ~35mg

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

Refried beans

Contains more Vitamin AVitamin A	+∞%
Contains more Vitamin EVitamin E	+1944.4%
Contains more Vitamin B2Vitamin B2	+17.7%
Contains more Vitamin B3Vitamin B3	+648.5%
Contains more Vitamin B5Vitamin B5	+427.5%
Contains more Vitamin B6Vitamin B6	+51.5%
Contains more Vitamin B12Vitamin B12	+∞%
Contains more FolateFolate	+363.6%
Contains more CholineCholine	+281.6%

Contains more Vitamin CVitamin C	+81.8%
Contains more Vitamin B1Vitamin B1	+230.4%
Contains more Vitamin KVitamin K	+600%

~equal in Vitamin D ~0µg

All nutrients comparison - raw data values

Nutrient			DV% diff.
Vitamin B12	3.33µg	0µg	139%
Copper	0.814mg	0.129mg	76%
Selenium	42.9µg	5.8µg	67%
Cholesterol	97mg	0mg	32%
Zinc	3.81mg	0.58mg	29%
Protein	17.88g	4.98g	26%
Histidine	0.393mg	153mg	22%
Phosphorus	234mg	92mg	20%
Vitamin B5	0.997mg	0.189mg	16%
Vitamin B3	2.747mg	0.367mg	15%
Fiber	0g	3.7g	15%
Vitamin E	1.84mg	0.09mg	12%
Iron	0.5mg	1.44mg	12%
Choline	80.9mg	21.2mg	11%
Folate	51µg	11µg	10%
Manganese	0.074mg	0.289mg	9%
Sodium	563mg	370mg	8%
Calcium	91mg	29mg	6%
Carbs	0g	13.55g	5%
Vitamin B1	0.023mg	0.076mg	4%
Vitamin B6	0.156mg	0.103mg	4%
Vitamin C	3.3mg	6mg	3%
Starch	0g	7.43g	3%
Potassium	259mg	319mg	2%
Saturated fat	0.201g	0.631g	2%
Polyunsaturated fat	0.258g	0.543g	2%
Fats	0.74g	2.01g	2%
Vitamin K	0.3µg	2.1µg	2%
Monounsaturated fat	0.129g	0.601g	1%
Vitamin B2	0.093mg	0.079mg	1%
Calories	83kcal	90kcal	0%
Net carbs	0g	9.85g	N/A
Magnesium	36mg	35mg	0%
Sugar	0g	0.54g	N/A
Vitamin A	1µg	0µg	0%
Trans fat	0.014g	0.016g	N/A
Tryptophan	0.226mg	0.065mg	0%
Threonine	0.727mg	0.231mg	0%
Isoleucine	0.776mg	0.242mg	0%
Leucine	1.307mg	0.438mg	0%
Lysine	1.386mg	0.377mg	0%
Methionine	0.452mg	0.083mg	0%
Phenylalanine	0.708mg	0.297mg	0%
Valine	0.806mg	0.287mg	0%
Omega-3 - EPA	0.101g	0g	N/A
Omega-3 - DHA	0.067g	0g	N/A
Omega-3 - ALA		0.169g	N/A
Omega-3 - DPA	0.009g	0g	N/A
Omega-3 - Eicosatrienoic acid		0.001g	N/A
Omega-6 - Eicosadienoic acid	0.005g	0.008g	N/A
Omega-6 - Linoleic acid		0.36g	N/A