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  6. Crab vs. Tofu

Crab vs. Tofu — In-Depth Nutrition Comparison

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How are crab and tofu different?

  • Crab is richer in vitamin B12, copper, selenium, zinc, and phosphorus, while tofu is higher in iron, calcium, and manganese.
  • Crab covers your daily need for vitamin B12, 139% more than tofu.
  • Tofu has a higher glycemic index (15) than crab (0).

Crustaceans, crab, blue, canned and Tofu, raw, regular, prepared with calcium sulfate types were used in this article.

Infographic

Crab vs Tofu 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
6
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%
Tofu
Tofu
4
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 21% 105% 11% 201% 64% 22% 42% 0.91% 79% 49%
Contains more MagnesiumMagnesium +20%
Contains more PotassiumPotassium +114%
Contains more CopperCopper +321.8%
Contains more ZincZinc +376.3%
Contains more PhosphorusPhosphorus +141.2%
Contains more SeleniumSelenium +382%
Contains more CalciumCalcium +284.6%
Contains more IronIron +972%
Contains less SodiumSodium -98.8%
Contains more ManganeseManganese +717.6%

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
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%
Tofu
Tofu
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 0.33% 0% 0.2% 0% 20% 12% 3.7% 4.1% 11% 0% 6% 11% 16%
Contains more Vitamin CVitamin C +3200%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin EVitamin E +18300%
Contains more Vitamin B2Vitamin B2 +78.8%
Contains more Vitamin B3Vitamin B3 +1308.7%
Contains more Vitamin B5Vitamin B5 +1366.2%
Contains more Vitamin B6Vitamin B6 +231.9%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more FolateFolate +240%
Contains more CholineCholine +180.9%
Contains more Vitamin B1Vitamin B1 +252.2%
Contains more Vitamin KVitamin K +700%
~equal in Vitamin D ~0µg

All nutrients comparison - raw data values

Nutrient Crab Tofu DV% diff.
Vitamin B12 3.33µg 0µg 139%
Copper 0.814mg 0.193mg 69%
Selenium 42.9µg 8.9µg 62%
Iron 0.5mg 5.36mg 61%
Cholesterol 97mg 0mg 32%
Zinc 3.81mg 0.8mg 27%
Calcium 91mg 350mg 26%
Sodium 563mg 7mg 24%
Manganese 0.074mg 0.605mg 23%
Protein 17.88g 8.08g 20%
Phosphorus 234mg 97mg 20%
Vitamin B5 0.997mg 0.068mg 19%
Vitamin B3 2.747mg 0.195mg 16%
Polyunsaturated fat 0.258g 2.699g 16%
Vitamin E 1.84mg 0.01mg 12%
Choline 80.9mg 28.8mg 9%
Folate 51µg 15µg 9%
Vitamin B6 0.156mg 0.047mg 8%
Fats 0.74g 4.78g 6%
Vitamin B1 0.023mg 0.081mg 5%
Potassium 259mg 121mg 4%
Vitamin C 3.3mg 0.1mg 4%
Vitamin B2 0.093mg 0.052mg 3%
Monounsaturated fat 0.129g 1.056g 2%
Saturated fat 0.201g 0.691g 2%
Vitamin K 0.3µg 2.4µg 2%
Fiber 0g 0.3g 1%
Magnesium 36mg 30mg 1%
Carbs 0g 1.87g 1%
Calories 83kcal 76kcal 0%
Net carbs 0g 1.57g N/A
Sugar 0g 0.62g N/A
Vitamin A 1µg 0%
Trans fat 0.014g 0g N/A
Tryptophan 0.226mg 0.12mg 0%
Threonine 0.727mg 0.402mg 0%
Isoleucine 0.776mg 0.435mg 0%
Leucine 1.307mg 0.713mg 0%
Lysine 1.386mg 0.452mg 0%
Methionine 0.452mg 0.108mg 0%
Phenylalanine 0.708mg 0.428mg 0%
Valine 0.806mg 0.446mg 0%
Histidine 0.393mg 0.221mg 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
2
18% 80% 2%
Protein: 17.88 g
Fats: 0.74 g
Carbs: 0 g
Water: 79.69 g
Other: 1.69 g
Tofu
Tofu
3
8% 5% 2% 85%
Protein: 8.08 g
Fats: 4.78 g
Carbs: 1.87 g
Water: 84.55 g
Other: 0.72 g
Contains more ProteinProtein +121.3%
Contains more OtherOther +134.7%
Contains more FatsFats +545.9%
Contains more CarbsCarbs +∞%
~equal in Water ~84.55g

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
Tofu
Tofu
2
16% 24% 61%
Saturated fat: Sat. Fat 0.691 g
Monounsaturated fat: Mono. Fat 1.056 g
Polyunsaturated fat: Poly. Fat 2.699 g
Contains less Sat. FatSaturated fat -70.9%
Contains more Mono. FatMonounsaturated fat +718.6%
Contains more Poly. FatPolyunsaturated fat +946.1%

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. Tofu - https://fdc.nal.usda.gov/fdc-app.html#/food-details/172476/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.