Dates vs. Crab meat — In-Depth Nutrition Comparison
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The main differences between dates and crab meat
- Dates are richer in fiber, potassium, and manganese, yet crab meat is richer in vitamin B12, copper, selenium, zinc, and phosphorus.
- Daily need coverage for vitamin B12 for crab meat is 479% higher.
- Dates contain less sodium.
- Crab meat has a lower glycemic index than dates.
Food types used in this article are Dates, deglet noor and Crustaceans, crab, alaska king, cooked, moist heat.
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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.
| Contains more PotassiumPotassium | +150.4% |
| Contains more IronIron | +34.2% |
| Contains less SodiumSodium | -99.8% |
| Contains more ManganeseManganese | +555% |
| Contains more MagnesiumMagnesium | +46.5% |
| Contains more CalciumCalcium | +51.3% |
| Contains more CopperCopper | +473.8% |
| Contains more ZincZinc | +2527.6% |
| Contains more PhosphorusPhosphorus | +351.6% |
| Contains more SeleniumSelenium | +1233.3% |
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.
| Contains more Vitamin EVitamin E | +∞% |
| Contains more Vitamin B2Vitamin B2 | +20% |
| Contains more Vitamin B5Vitamin B5 | +47.3% |
| Contains more Vitamin KVitamin K | +∞% |
| Contains more CholineCholine | +∞% |
| Contains more Vitamin CVitamin C | +1800% |
| Contains more Vitamin AVitamin A | +∞% |
| Contains more Vitamin B12Vitamin B12 | +∞% |
| Contains more FolateFolate | +168.4% |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
| Contains more CarbsCarbs | +∞% |
| Contains more ProteinProtein | +689.8% |
| Contains more FatsFats | +294.9% |
| Contains more WaterWater | +277.7% |
~equal in
Other
~1.56g
Fat Type Comparison
Fat type breakdown side-by-side comparison
| Contains less Sat. FatSaturated fat | -75.9% |
| Contains more Mono. FatMonounsaturated fat | +413.9% |
| Contains more Poly. FatPolyunsaturated fat | +2721.1% |
Comparison summary table
Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
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| Lower in Cholesterol |
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| Lower in Sodium |
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| Lower in Saturated fat |
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| Lower in price |
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| Lower in Sugar |
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| Lower in Glycemic Index |
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| Rich in minerals |
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| Rich in vitamins | Equal | ||
All nutrients comparison - raw data values
| Nutrient | |
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DV% diff. |
| Vitamin B12 | 0µg | 11.5µg | 479% |
| Copper | 0.206mg | 1.182mg | 108% |
| Selenium | 3µg | 40µg | 67% |
| Zinc | 0.29mg | 7.62mg | 67% |
| Sodium | 2mg | 1072mg | 47% |
| Protein | 2.45g | 19.35g | 34% |
| Fiber | 8g | 0g | 32% |
| Phosphorus | 62mg | 280mg | 31% |
| Carbs | 75.03g | 0g | 25% |
| Fructose | 19.56g | 24% | |
| Cholesterol | 0mg | 53mg | 18% |
| Potassium | 656mg | 262mg | 12% |
| Manganese | 0.262mg | 0.04mg | 10% |
| Calories | 282kcal | 97kcal | 9% |
| Folate | 19µg | 51µg | 8% |
| Vitamin C | 0.4mg | 7.6mg | 8% |
| Magnesium | 43mg | 63mg | 5% |
| Vitamin B5 | 0.589mg | 0.4mg | 4% |
| Iron | 1.02mg | 0.76mg | 3% |
| Polyunsaturated fat | 0.019g | 0.536g | 3% |
| Fats | 0.39g | 1.54g | 2% |
| Vitamin K | 2.7µg | 2% | |
| Calcium | 39mg | 59mg | 2% |
| Vitamin B2 | 0.066mg | 0.055mg | 1% |
| Vitamin A | 0µg | 9µg | 1% |
| Vitamin B6 | 0.165mg | 0.18mg | 1% |
| Choline | 6.3mg | 1% | |
| Net carbs | 67.03g | 0g | N/A |
| Sugar | 63.35g | N/A | |
| Vitamin E | 0.05mg | 0% | |
| Vitamin B1 | 0.052mg | 0.053mg | 0% |
| Vitamin B3 | 1.274mg | 1.34mg | 0% |
| Saturated fat | 0.032g | 0.133g | 0% |
| Monounsaturated fat | 0.036g | 0.185g | 0% |
| Tryptophan | 0.012mg | 0.269mg | 0% |
| Threonine | 0.043mg | 0.783mg | 0% |
| Isoleucine | 0.049mg | 0.938mg | 0% |
| Leucine | 0.084mg | 1.536mg | 0% |
| Lysine | 0.066mg | 1.684mg | 0% |
| Methionine | 0.022mg | 0.545mg | 0% |
| Phenylalanine | 0.05mg | 0.817mg | 0% |
| Valine | 0.071mg | 0.91mg | 0% |
| Histidine | 0.032mg | 0.393mg | 0% |
| Omega-3 - EPA | 0g | 0.295g | N/A |
| Omega-3 - DHA | 0g | 0.118g | N/A |
| Omega-3 - DPA | 0g | 0.031g | N/A |
Which food is preferable for your diet?
is better in case of low diet
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| Low Calories diet |
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| Low Fats diet |
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| Low Carbs diet |
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| Low Glycemic Index diet |
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Vitamins & Minerals Daily Need Coverage Score
The summary scores indicate the extent to which this food can fulfill your daily vitamin and mineral requirements if you consume 3 servings, consisting of 100 grams of each (an approximation of 3 serving sizes).
Vitamins Daily Need Coverage Score
12%
125%
Minerals Daily Need Coverage Score
29%
120%
Comparison summary
Which food is lower in Cholesterol?
Dates is lower in Cholesterol (difference - 53mg)
Which food contains less Sodium?
Dates contains less Sodium (difference - 1070mg)
Which food is lower in Saturated fat?
Dates is lower in Saturated fat (difference - 0.101g)
Which food is cheaper?
Dates is cheaper (difference - $10)
Which food is lower in Sugar?
Crab meat is lower in Sugar (difference - 63.35g)
Which food is lower in glycemic index?
Crab meat is lower in glycemic index (difference - 42)
Which food is richer in minerals?
Crab meat is relatively richer in minerals
Which food is richer in vitamins?
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It cannot be stated which food is richer in vitamins. See the charts below for detailed information. See the charts below for detailed information. See the charts below for detailed information.