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  6. Crab vs. Rye

Crab vs. Rye — In-Depth Nutrition Comparison

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Summary of differences between crab and rye

  • Crab has more vitamin B12, selenium, and copper, while rye has more manganese, fiber, iron, vitamin B1, and magnesium.
  • Crab covers your daily need for vitamin B12, 139% more than rye.
  • Crab has a lower glycemic index. The glycemic index of crab is 0, while the glycemic index of rye is 34.

These are the specific foods used in this comparison Crustaceans, crab, blue, canned and Rye grain.

Infographic

Crab vs Rye 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
4
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%
Rye
Rye
6
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 79% 7.2% 45% 99% 122% 72% 142% 0.26% 336% 76%
Contains more CalciumCalcium +279.2%
Contains more CopperCopper +121.8%
Contains more ZincZinc +43.8%
Contains more SeleniumSelenium +208.6%
Contains more MagnesiumMagnesium +205.6%
Contains more PotassiumPotassium +96.9%
Contains more IronIron +426%
Contains more PhosphorusPhosphorus +41.9%
Contains less SodiumSodium -99.6%
Contains more ManganeseManganese +3382.4%

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
5
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%
Rye
Rye
6
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% 0.33% 17% 0% 79% 58% 80% 87% 68% 0% 15% 29% 17%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin EVitamin E +116.5%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more FolateFolate +34.2%
Contains more CholineCholine +166.1%
Contains more Vitamin B1Vitamin B1 +1273.9%
Contains more Vitamin B2Vitamin B2 +169.9%
Contains more Vitamin B3Vitamin B3 +55.4%
Contains more Vitamin B5Vitamin B5 +46%
Contains more Vitamin B6Vitamin B6 +88.5%
Contains more Vitamin KVitamin K +1866.7%
~equal in Vitamin A ~1µg
~equal in Vitamin D ~0µg

All nutrients comparison - raw data values

Nutrient Crab Rye DV% diff.
Vitamin B12 3.33µg 0µg 139%
Manganese 0.074mg 2.577mg 109%
Fiber 0g 15.1g 60%
Selenium 42.9µg 13.9µg 53%
Copper 0.814mg 0.367mg 50%
Cholesterol 97mg 0mg 32%
Iron 0.5mg 2.63mg 27%
Carbs 0g 75.86g 25%
Vitamin B1 0.023mg 0.316mg 24%
Sodium 563mg 2mg 24%
Magnesium 36mg 110mg 18%
Protein 17.88g 10.34g 15%
Phosphorus 234mg 332mg 14%
Calories 83kcal 338kcal 13%
Vitamin B2 0.093mg 0.251mg 12%
Zinc 3.81mg 2.65mg 11%
Vitamin B6 0.156mg 0.294mg 11%
Vitamin B3 2.747mg 4.27mg 10%
Choline 80.9mg 30.4mg 9%
Vitamin B5 0.997mg 1.456mg 9%
Vitamin E 1.84mg 0.85mg 7%
Potassium 259mg 510mg 7%
Calcium 91mg 24mg 7%
Vitamin K 0.3µg 5.9µg 5%
Vitamin C 3.3mg 0mg 4%
Folate 51µg 38µg 3%
Polyunsaturated fat 0.258g 0.767g 3%
Fats 0.74g 1.63g 1%
Net carbs 0g 60.76g N/A
Sugar 0g 0.98g N/A
Vitamin A 1µg 1µg 0%
Trans fat 0.014g 0g N/A
Saturated fat 0.201g 0.197g 0%
Monounsaturated fat 0.129g 0.208g 0%
Tryptophan 0.226mg 0.108mg 0%
Threonine 0.727mg 0.289mg 0%
Isoleucine 0.776mg 0.208mg 0%
Leucine 1.307mg 0.563mg 0%
Lysine 1.386mg 0.286mg 0%
Methionine 0.452mg 0.153mg 0%
Phenylalanine 0.708mg 0.435mg 0%
Valine 0.806mg 0.317mg 0%
Histidine 0.393mg 0.189mg 0%
Fructose 0g 0.11g 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
Rye
Rye
2
10% 76% 11%
Protein: 10.34 g
Fats: 1.63 g
Carbs: 75.86 g
Water: 10.6 g
Other: 1.57 g
Contains more ProteinProtein +72.9%
Contains more WaterWater +651.8%
Contains more FatsFats +120.3%
Contains more CarbsCarbs +∞%
~equal in Other ~1.57g

Fat Type Comparison

Fat type breakdown side-by-side comparison
Crab
Crab
0
34% 22% 44%
Saturated fat: Sat. Fat 0.201 g
Monounsaturated fat: Mono. Fat 0.129 g
Polyunsaturated fat: Poly. Fat 0.258 g
Rye
Rye
3
17% 18% 65%
Saturated fat: Sat. Fat 0.197 g
Monounsaturated fat: Mono. Fat 0.208 g
Polyunsaturated fat: Poly. Fat 0.767 g
Contains more Mono. FatMonounsaturated fat +61.2%
Contains more Poly. FatPolyunsaturated fat +197.3%
~equal in Saturated fat ~0.197g

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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. Rye - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168884/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.