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  6. Crab vs. Wakame

Crab vs. Wakame — In-Depth Nutrition Comparison

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Significant differences between crab and wakame

  • Crab has more vitamin B12, selenium, copper, zinc, and phosphorus; however, wakame is richer in manganese, folate, iron, and magnesium.
  • Crab covers your daily vitamin B12 needs 139% more than wakame.

Specific food types used in this comparison are Crustaceans, crab, blue, canned and Seaweed, wakame, raw.

Infographic

Crab vs Wakame 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%
Wakame
Wakame
4
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 76% 45% 4.4% 82% 95% 10% 34% 114% 183% 3.8%
Contains more PotassiumPotassium +418%
Contains more CopperCopper +186.6%
Contains more ZincZinc +902.6%
Contains more PhosphorusPhosphorus +192.5%
Contains less SodiumSodium -35.4%
Contains more SeleniumSelenium +6028.6%
Contains more MagnesiumMagnesium +197.2%
Contains more CalciumCalcium +64.8%
Contains more IronIron +336%
Contains more ManganeseManganese +1791.9%

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
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 11% 0.33% 37% 0% 5.8% 21% 52% 60% 36% 416% 0.75% 38% 44%
Wakame
Wakame
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 10% 6% 20% 0% 15% 53% 30% 42% 0.46% 0% 13% 147% 7.6%
Contains more Vitamin EVitamin E +84%
Contains more Vitamin B3Vitamin B3 +71.7%
Contains more Vitamin B5Vitamin B5 +43%
Contains more Vitamin B6Vitamin B6 +7700%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more CholineCholine +482%
Contains more Vitamin AVitamin A +1700%
Contains more Vitamin B1Vitamin B1 +160.9%
Contains more Vitamin B2Vitamin B2 +147.3%
Contains more Vitamin KVitamin K +1666.7%
Contains more FolateFolate +284.3%
~equal in Vitamin C ~3mg
~equal in Vitamin D ~0µg

All nutrients comparison - raw data values

Nutrient Crab Wakame DV% diff.
Vitamin B12 3.33µg 0µg 139%
Selenium 42.9µg 0.7µg 77%
Copper 0.814mg 0.284mg 59%
Manganese 0.074mg 1.4mg 58%
Folate 51µg 196µg 36%
Cholesterol 97mg 0mg 32%
Zinc 3.81mg 0.38mg 31%
Protein 17.88g 3.03g 30%
Phosphorus 234mg 80mg 22%
Iron 0.5mg 2.18mg 21%
Magnesium 36mg 107mg 17%
Sodium 563mg 872mg 13%
Choline 80.9mg 13.9mg 12%
Vitamin B6 0.156mg 0.002mg 12%
Vitamin B2 0.093mg 0.23mg 11%
Vitamin B3 2.747mg 1.6mg 7%
Potassium 259mg 50mg 6%
Calcium 91mg 150mg 6%
Vitamin B5 0.997mg 0.697mg 6%
Vitamin E 1.84mg 1mg 6%
Vitamin K 0.3µg 5.3µg 4%
Carbs 0g 9.14g 3%
Vitamin B1 0.023mg 0.06mg 3%
Calories 83kcal 45kcal 2%
Vitamin A 1µg 18µg 2%
Fiber 0g 0.5g 2%
Fats 0.74g 0.64g 0%
Vitamin C 3.3mg 3mg 0%
Net carbs 0g 8.64g N/A
Sugar 0g 0.65g N/A
Trans fat 0.014g 0g N/A
Saturated fat 0.201g 0.13g 0%
Monounsaturated fat 0.129g 0.058g 0%
Polyunsaturated fat 0.258g 0.218g 0%
Tryptophan 0.226mg 0.035mg 0%
Threonine 0.727mg 0.165mg 0%
Isoleucine 0.776mg 0.087mg 0%
Leucine 1.307mg 0.257mg 0%
Lysine 1.386mg 0.112mg 0%
Methionine 0.452mg 0.063mg 0%
Phenylalanine 0.708mg 0.112mg 0%
Valine 0.806mg 0.209mg 0%
Histidine 0.393mg 0.015mg 0%
Omega-3 - EPA 0.101g 0.186g 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
Wakame
Wakame
3
3% 9% 80% 7%
Protein: 3.03 g
Fats: 0.64 g
Carbs: 9.14 g
Water: 79.99 g
Other: 7.2 g
Contains more ProteinProtein +490.1%
Contains more FatsFats +15.6%
Contains more CarbsCarbs +∞%
Contains more OtherOther +326%
~equal in Water ~79.99g

Fat Type Comparison

Fat type breakdown side-by-side comparison
Crab
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
Wakame
Wakame
1
32% 14% 54%
Saturated fat: Sat. Fat 0.13 g
Monounsaturated fat: Mono. Fat 0.058 g
Polyunsaturated fat: Poly. Fat 0.218 g
Contains more Mono. FatMonounsaturated fat +122.4%
Contains more Poly. FatPolyunsaturated fat +18.3%
Contains less Sat. FatSaturated fat -35.3%

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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. Wakame - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170496/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.