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  6. Crab vs. Yam

Crab vs. Yam — In-Depth Nutrition Comparison

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Important differences between crab and yam

  • Crab has more vitamin B12, selenium, copper, zinc, and phosphorus; however, yam is richer in fiber, potassium, and vitamin C.
  • Crab's daily need coverage for vitamin B12 is 139% more.
  • Yam has a higher glycemic index. The glycemic index of yam is 51, while the glycemic index of crab is 0.

The food varieties used in the comparison are Crustaceans, crab, blue, canned and Yam, raw.

Infographic

Crab vs Yam 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%
Yam
Yam
3
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 15% 5.1% 72% 20% 59% 6.5% 24% 1.2% 52% 3.8%
Contains more MagnesiumMagnesium +71.4%
Contains more CalciumCalcium +435.3%
Contains more CopperCopper +357.3%
Contains more ZincZinc +1487.5%
Contains more PhosphorusPhosphorus +325.5%
Contains more SeleniumSelenium +6028.6%
Contains more PotassiumPotassium +215.1%
Contains less SodiumSodium -98.4%
Contains more ManganeseManganese +436.5%
~equal in Iron ~0.54mg

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
7
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%
Yam
Yam
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 57% 2.3% 7% 0% 28% 7.4% 10% 19% 68% 0% 5.8% 17% 9%
Contains more Vitamin EVitamin E +425.7%
Contains more Vitamin B2Vitamin B2 +190.6%
Contains more Vitamin B3Vitamin B3 +397.6%
Contains more Vitamin B5Vitamin B5 +217.5%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more FolateFolate +121.7%
Contains more CholineCholine +390.3%
Contains more Vitamin CVitamin C +418.2%
Contains more Vitamin AVitamin A +600%
Contains more Vitamin B1Vitamin B1 +387%
Contains more Vitamin B6Vitamin B6 +87.8%
Contains more Vitamin KVitamin K +666.7%
~equal in Vitamin D ~0µg

All nutrients comparison - raw data values

Nutrient Crab Yam DV% diff.
Vitamin B12 3.33µg 0µg 139%
Selenium 42.9µg 0.7µg 77%
Copper 0.814mg 0.178mg 71%
Protein 17.88g 1.53g 33%
Zinc 3.81mg 0.24mg 32%
Cholesterol 97mg 0mg 32%
Phosphorus 234mg 55mg 26%
Sodium 563mg 9mg 24%
Fiber 0g 4.1g 16%
Potassium 259mg 816mg 16%
Vitamin C 3.3mg 17.1mg 15%
Vitamin B5 0.997mg 0.314mg 14%
Manganese 0.074mg 0.397mg 14%
Vitamin B3 2.747mg 0.552mg 14%
Choline 80.9mg 16.5mg 12%
Vitamin B6 0.156mg 0.293mg 11%
Vitamin E 1.84mg 0.35mg 10%
Carbs 0g 27.88g 9%
Calcium 91mg 17mg 7%
Folate 51µg 23µg 7%
Vitamin B1 0.023mg 0.112mg 7%
Vitamin B2 0.093mg 0.032mg 5%
Magnesium 36mg 21mg 4%
Vitamin K 0.3µg 2.3µg 2%
Calories 83kcal 118kcal 2%
Vitamin A 1µg 7µg 1%
Iron 0.5mg 0.54mg 1%
Fats 0.74g 0.17g 1%
Saturated fat 0.201g 0.037g 1%
Polyunsaturated fat 0.258g 0.076g 1%
Net carbs 0g 23.78g N/A
Sugar 0g 0.5g N/A
Trans fat 0.014g 0g N/A
Monounsaturated fat 0.129g 0.006g 0%
Tryptophan 0.226mg 0.012mg 0%
Threonine 0.727mg 0.054mg 0%
Isoleucine 0.776mg 0.052mg 0%
Leucine 1.307mg 0.096mg 0%
Lysine 1.386mg 0.059mg 0%
Methionine 0.452mg 0.021mg 0%
Phenylalanine 0.708mg 0.071mg 0%
Valine 0.806mg 0.062mg 0%
Histidine 0.393mg 0.034mg 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
4
18% 80% 2%
Protein: 17.88 g
Fats: 0.74 g
Carbs: 0 g
Water: 79.69 g
Other: 1.69 g
Yam
Yam
1
28% 70%
Protein: 1.53 g
Fats: 0.17 g
Carbs: 27.88 g
Water: 69.6 g
Other: 0.82 g
Contains more ProteinProtein +1068.6%
Contains more FatsFats +335.3%
Contains more WaterWater +14.5%
Contains more OtherOther +106.1%
Contains more CarbsCarbs +∞%

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
Yam
Yam
1
31% 5% 64%
Saturated fat: Sat. Fat 0.037 g
Monounsaturated fat: Mono. Fat 0.006 g
Polyunsaturated fat: Poly. Fat 0.076 g
Contains more Mono. FatMonounsaturated fat +2050%
Contains more Poly. FatPolyunsaturated fat +239.5%
Contains less Sat. FatSaturated fat -81.6%

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. Yam - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170071/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.