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Crab vs. Rice — In-Depth Nutrition Comparison

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What are the main differences between crab and rice?

  • Crab is richer in vitamin B12, copper, selenium, zinc, phosphorus, choline, and vitamin B5, yet rice is richer in manganese.
  • Crab's daily need coverage for vitamin B12 is 139% higher.
  • Crab has a lower glycemic index than rice.

We used Crustaceans, crab, blue, canned and Rice, white, long-grain, regular, enriched, cooked types in this comparison.

Infographic

Crab vs Rice 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
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%
Rice
3
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 8.6% 3% 3.1% 45% 23% 13% 18% 0.13% 62% 41%
Contains more MagnesiumMagnesium +200%
Contains more CalciumCalcium +810%
Contains more PotassiumPotassium +640%
Contains more CopperCopper +1079.7%
Contains more ZincZinc +677.6%
Contains more PhosphorusPhosphorus +444.2%
Contains more SeleniumSelenium +472%
Contains more IronIron +140%
Contains less SodiumSodium -99.8%
Contains more ManganeseManganese +537.8%

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
10
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%
Rice
2
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% 0.8% 0% 41% 3% 28% 23% 21% 0% 0% 44% 1.1%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin EVitamin E +4500%
Contains more Vitamin B2Vitamin B2 +615.4%
Contains more Vitamin B3Vitamin B3 +86.1%
Contains more Vitamin B5Vitamin B5 +155.6%
Contains more Vitamin B6Vitamin B6 +67.7%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more Vitamin KVitamin K +∞%
Contains more CholineCholine +3752.4%
Contains more Vitamin B1Vitamin B1 +608.7%
Contains more FolateFolate +13.7%
~equal in Vitamin D ~0µg

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Crab
4
18% 80% 2%
Protein: 17.88 g
Fats: 0.74 g
Carbs: 0 g
Water: 79.69 g
Other: 1.69 g
Rice
1
3% 28% 68%
Protein: 2.69 g
Fats: 0.28 g
Carbs: 28.17 g
Water: 68.44 g
Other: 0.42 g
Contains more ProteinProtein +564.7%
Contains more FatsFats +164.3%
Contains more WaterWater +16.4%
Contains more OtherOther +302.4%
Contains more CarbsCarbs +∞%

Fat Type Comparison

Fat type breakdown side-by-side comparison
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
Rice
1
32% 37% 32%
Saturated fat: Sat. Fat 0.077 g
Monounsaturated fat: Mono. Fat 0.088 g
Polyunsaturated fat: Poly. Fat 0.076 g
Contains more Mono. FatMonounsaturated fat +46.6%
Contains more Poly. FatPolyunsaturated fat +239.5%
Contains less Sat. FatSaturated fat -61.7%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Crab Rice DV% diff.
Vitamin B12 3.33µg 0µg 139%
Copper 0.814mg 0.069mg 83%
Selenium 42.9µg 7.5µg 64%
Cholesterol 97mg 0mg 32%
Protein 17.88g 2.69g 30%
Zinc 3.81mg 0.49mg 30%
Phosphorus 234mg 43mg 27%
Sodium 563mg 1mg 24%
Manganese 0.074mg 0.472mg 17%
Choline 80.9mg 2.1mg 14%
Vitamin B1 0.023mg 0.163mg 12%
Vitamin E 1.84mg 0.04mg 12%
Vitamin B5 0.997mg 0.39mg 12%
Carbs 0g 28.17g 9%
Iron 0.5mg 1.2mg 9%
Vitamin B3 2.747mg 1.476mg 8%
Calcium 91mg 10mg 8%
Potassium 259mg 35mg 7%
Magnesium 36mg 12mg 6%
Vitamin B2 0.093mg 0.013mg 6%
Vitamin B6 0.156mg 0.093mg 5%
Vitamin C 3.3mg 0mg 4%
Folate 51µg 58µg 2%
Calories 83kcal 130kcal 2%
Fiber 0g 0.4g 2%
Fats 0.74g 0.28g 1%
Saturated fat 0.201g 0.077g 1%
Polyunsaturated fat 0.258g 0.076g 1%
Net carbs 0g 27.77g N/A
Sugar 0g 0.05g N/A
Vitamin A 1µg 0µg 0%
Vitamin K 0.3µg 0µg 0%
Trans fat 0.014g N/A
Monounsaturated fat 0.129g 0.088g 0%
Tryptophan 0.226mg 0.031mg 0%
Threonine 0.727mg 0.096mg 0%
Isoleucine 0.776mg 0.116mg 0%
Leucine 1.307mg 0.222mg 0%
Lysine 1.386mg 0.097mg 0%
Methionine 0.452mg 0.063mg 0%
Phenylalanine 0.708mg 0.144mg 0%
Valine 0.806mg 0.164mg 0%
Histidine 0.393mg 0.063mg 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

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Crab Rice
Low Calories diet ok
Low Fats diet ok
Low Carbs 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
12%
Rice
Minerals Daily Need Coverage Score
89%
Crab
22%
Rice

Comparison summary

Which food is lower in Cholesterol?
Rice
Rice is lower in Cholesterol (difference - 97mg)
Which food contains less Sodium?
Rice
Rice contains less Sodium (difference - 562mg)
Which food is lower in Saturated fat?
Rice
Rice is lower in Saturated fat (difference - 0.124g)
Which food is cheaper?
Rice
Rice is cheaper (difference - $11)
Which food is lower in Sugar?
Crab
Crab is lower in Sugar (difference - 0.05g)
Which food is lower in glycemic index?
Crab
Crab is lower in glycemic index (difference - 60)
Which food is richer in minerals?
Crab
Crab is relatively richer in minerals
Which food is richer in vitamins?
Crab
Crab is relatively richer in vitamins

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. Rice - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168878/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.