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  6. Crab vs. Winged bean

Crab vs. Winged bean — In-Depth Nutrition Comparison

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Significant differences between crab and winged bean

  • Crab has more vitamin B12, selenium, phosphorus, and zinc; however, winged bean is richer in copper, vitamin B1, manganese, and iron.
  • Crab covers your daily vitamin B12 needs 139% more than winged bean.
  • Winged bean has a higher glycemic index. The glycemic index of winged bean is 32, while the glycemic index of crab is 0.

Specific food types used in this comparison are Crustaceans, crab, blue, canned and Winged bean tuber, raw.

Infographic

Crab vs Winged bean 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%
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 17% 9% 52% 75% 462% 38% 19% 4.6% 69% 3.8%
Contains more MagnesiumMagnesium +50%
Contains more CalciumCalcium +203.3%
Contains more ZincZinc +174.1%
Contains more PhosphorusPhosphorus +420%
Contains more SeleniumSelenium +6028.6%
Contains more PotassiumPotassium +126.3%
Contains more IronIron +300%
Contains more CopperCopper +70.3%
Contains less SodiumSodium -93.8%
Contains more ManganeseManganese +618.9%

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
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%
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% 0% 95% 34% 31% 7% 17% 0% 0% 14% 0%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin EVitamin E +∞%
Contains more Vitamin B3Vitamin B3 +67.5%
Contains more Vitamin B5Vitamin B5 +759.5%
Contains more Vitamin B6Vitamin B6 +108%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more Vitamin KVitamin K +∞%
Contains more FolateFolate +168.4%
Contains more CholineCholine +∞%
Contains more Vitamin B1Vitamin B1 +1547.8%
Contains more Vitamin B2Vitamin B2 +60.2%
~equal in Vitamin D ~0µg

All nutrients comparison - raw data values

Nutrient Crab Winged bean DV% diff.
Vitamin B12 3.33µg 0µg 139%
Selenium 42.9µg 0.7µg 77%
Copper 0.814mg 1.386mg 64%
Cholesterol 97mg 0mg 32%
Vitamin B1 0.023mg 0.379mg 30%
Phosphorus 234mg 45mg 27%
Sodium 563mg 35mg 23%
Zinc 3.81mg 1.39mg 22%
Manganese 0.074mg 0.532mg 20%
Iron 0.5mg 2mg 19%
Vitamin B5 0.997mg 0.116mg 18%
Choline 80.9mg 15%
Protein 17.88g 11.6g 13%
Vitamin E 1.84mg 12%
Potassium 259mg 586mg 10%
Carbs 0g 28.1g 9%
Folate 51µg 19µg 8%
Vitamin B3 2.747mg 1.64mg 7%
Calcium 91mg 30mg 6%
Vitamin B6 0.156mg 0.075mg 6%
Vitamin C 3.3mg 0mg 4%
Vitamin B2 0.093mg 0.149mg 4%
Calories 83kcal 148kcal 3%
Magnesium 36mg 24mg 3%
Polyunsaturated fat 0.258g 0.174g 1%
Fats 0.74g 0.9g 0%
Net carbs 0g 28.1g N/A
Vitamin A 1µg 0µg 0%
Vitamin K 0.3µg 0%
Trans fat 0.014g 0g N/A
Saturated fat 0.201g 0.222g 0%
Monounsaturated fat 0.129g 0.234g 0%
Tryptophan 0.226mg 0.252mg 0%
Threonine 0.727mg 0.451mg 0%
Isoleucine 0.776mg 0.425mg 0%
Leucine 1.307mg 0.64mg 0%
Lysine 1.386mg 0.592mg 0%
Methionine 0.452mg 0.143mg 0%
Phenylalanine 0.708mg 0.451mg 0%
Valine 0.806mg 0.599mg 0%
Histidine 0.393mg 0.241mg 0%
Omega-3 - EPA 0.101g N/A
Omega-3 - DHA 0.067g N/A
Omega-3 - DPA 0.009g 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
12% 28% 57% 2%
Protein: 11.6 g
Fats: 0.9 g
Carbs: 28.1 g
Water: 57.4 g
Other: 2 g
Contains more ProteinProtein +54.1%
Contains more WaterWater +38.8%
Contains more FatsFats +21.6%
Contains more CarbsCarbs +∞%
Contains more OtherOther +18.3%

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
35% 37% 28%
Saturated fat: Sat. Fat 0.222 g
Monounsaturated fat: Mono. Fat 0.234 g
Polyunsaturated fat: Poly. Fat 0.174 g
Contains less Sat. FatSaturated fat -9.5%
Contains more Poly. FatPolyunsaturated fat +48.3%
Contains more Mono. FatMonounsaturated fat +81.4%

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. Winged bean - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170070/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.