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  6. Crab vs. Roe

Crab vs. Roe — In-Depth Nutrition Comparison

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How are crab and roe different?

  • Crab is richer in copper and zinc, while roe is higher in vitamin B12, vitamin B2, phosphorus, vitamin B1, selenium, and vitamin C.
  • Roe covers your daily need for vitamin B12, 342% more than crab.
  • Crab contains 6 times more copper than roe. Crab contains 0.814mg of copper, while roe contains 0.128mg.
  • Roe is lower in sodium.
  • Roe has a higher glycemic index (27) than crab (0).

Crustaceans, crab, blue, canned and Fish, roe, mixed species, cooked, dry heat types were used in this article.

Infographic

Crab vs Roe 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
5
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%
Roe
Roe
4
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 19% 8.4% 25% 29% 43% 35% 221% 15% 1.7% 282%
Contains more MagnesiumMagnesium +38.5%
Contains more CalciumCalcium +225%
Contains more CopperCopper +535.9%
Contains more ZincZinc +197.7%
Contains more ManganeseManganese +469.2%
Contains more IronIron +54%
Contains more PhosphorusPhosphorus +120.1%
Contains less SodiumSodium -79.2%
Contains more SeleniumSelenium +20.5%
~equal in Potassium ~283mg

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
3
Vitamin C Vit. C Vitamin D Vit. D Vitamin A Vit. A Vitamin E Vit. E 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 11% 0% 0.33% 37% 5.8% 21% 52% 60% 36% 416% 0.75% 38%
Roe
Roe
8
Vitamin C Vit. C Vitamin D Vit. D Vitamin A Vit. A Vitamin E Vit. E 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 55% 0% 30% 0% 69% 219% 41% 69% 43% 1443% 0% 69%
Contains more Vitamin EVitamin E +∞%
Contains more Vitamin B3Vitamin B3 +25.3%
Contains more Vitamin KVitamin K +∞%
Contains more Vitamin CVitamin C +397%
Contains more Vitamin AVitamin A +9000%
Contains more Vitamin B1Vitamin B1 +1104.3%
Contains more Vitamin B2Vitamin B2 +920.4%
Contains more Vitamin B5Vitamin B5 +15.7%
Contains more Vitamin B6Vitamin B6 +18.6%
Contains more Vitamin B12Vitamin B12 +246.5%
Contains more FolateFolate +80.4%
~equal in Vitamin D ~µg

All nutrients comparison - raw data values

Nutrient Crab Roe DV% diff.
Vitamin B12 3.33µg 11.54µg 342%
Cholesterol 97mg 479mg 127%
Copper 0.814mg 0.128mg 76%
Vitamin B2 0.093mg 0.949mg 66%
Phosphorus 234mg 515mg 40%
Zinc 3.81mg 1.28mg 23%
Protein 17.88g 28.62g 21%
Vitamin B1 0.023mg 0.277mg 21%
Polyunsaturated fat 0.258g 3.404g 21%
Sodium 563mg 117mg 19%
Selenium 42.9µg 51.7µg 16%
Vitamin C 3.3mg 16.4mg 15%
Choline 80.9mg 15%
Fats 0.74g 8.23g 12%
Vitamin E 1.84mg 12%
Vitamin A 1µg 91µg 10%
Folate 51µg 92µg 10%
Saturated fat 0.201g 1.866g 8%
Calories 83kcal 204kcal 6%
Calcium 91mg 28mg 6%
Monounsaturated fat 0.129g 2.129g 5%
Iron 0.5mg 0.77mg 3%
Manganese 0.074mg 0.013mg 3%
Vitamin B3 2.747mg 2.192mg 3%
Vitamin B5 0.997mg 1.154mg 3%
Magnesium 36mg 26mg 2%
Vitamin B6 0.156mg 0.185mg 2%
Carbs 0g 1.92g 1%
Potassium 259mg 283mg 1%
Protein per 100 calories 22g 14g N/A
Calories per 10 g protein 46kcal 71kcal N/A
Weight per 100 calories 120g 49g N/A
Unsaturated / Saturated Fat ratio 1.9 3 N/A
Net carbs 0g 1.92g N/A
Vitamin K 0.3µg 0%
Trans fat 0.014g N/A
Tryptophan 0.226mg 0.375mg 0%
Threonine 0.727mg 1.305mg 0%
Isoleucine 0.776mg 1.465mg 0%
Leucine 1.307mg 2.509mg 0%
Lysine 1.386mg 2.179mg 0%
Methionine 0.452mg 0.71mg 0%
Phenylalanine 0.708mg 1.401mg 0%
Valine 0.806mg 1.676mg 0%
Histidine 0.393mg 0.778mg 0%
Omega-3 - EPA 0.101g 1.26g N/A
Omega-3 - DHA 0.067g 1.747g N/A
Omega-3 - DPA 0.009g 0.105g N/A
Omega-6 - Eicosadienoic acid 0.005g N/A

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Crab
Crab
1
18% 80% 2%
Protein: 17.88 g
Fats: 0.74 g
Carbs: 0 g
Water: 79.69 g
Other: 1.69 g
Roe
Roe
4
29% 8% 2% 59% 3%
Protein: 28.62 g
Fats: 8.23 g
Carbs: 1.92 g
Water: 58.63 g
Other: 2.6 g
Contains more WaterWater +35.9%
Contains more ProteinProtein +60.1%
Contains more FatsFats +1012.2%
Contains more CarbsCarbs +∞%
Contains more OtherOther +53.8%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Crab
Crab
1
34% 22% 44%
Saturated fat: Sat. Fat 0.201 g
Monounsaturated fat: Mono. Fat 0.129 g
Polyunsaturated fat: Poly. Fat 0.258 g
Roe
Roe
2
25% 29% 46%
Saturated fat: Sat. Fat 1.866 g
Monounsaturated fat: Mono. Fat 2.129 g
Polyunsaturated fat: Poly. Fat 3.404 g
Contains less Sat. FatSaturated fat -89.2%
Contains more Mono. FatMonounsaturated fat +1550.4%
Contains more Poly. FatPolyunsaturated fat +1219.4%

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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. Roe - https://fdc.nal.usda.gov/fdc-app.html#/food-details/174239/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.