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  6. Dried fruit vs. Crab meat

Dried fruit vs. Crab meat — In-Depth Nutrition Comparison

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How are dried fruit and crab meat different?

  • Dried fruit is higher in vitamin A, fiber, potassium, and iron; however, crab meat is richer in vitamin B12, copper, selenium, zinc, and phosphorus.
  • Daily need coverage for vitamin B12 for crab meat is 479% higher.
  • Dried fruit has less sodium.
  • Crab meat has a lower glycemic index (0) than dried fruit (31).

Apricots, dried, sulfured, uncooked and Crustaceans, crab, alaska king, cooked, moist heat are the varieties used in this article.

Infographic

Dried fruit vs Crab meat 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.
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 23% 17% 103% 100% 114% 11% 30% 1.3% 31% 12%
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 45% 18% 23% 29% 394% 208% 120% 140% 5.2% 218%
Contains more PotassiumPotassium +343.5%
Contains more IronIron +250%
Contains less SodiumSodium -99.1%
Contains more ManganeseManganese +487.5%
Contains more MagnesiumMagnesium +96.9%
Contains more CopperCopper +244.6%
Contains more ZincZinc +1853.8%
Contains more PhosphorusPhosphorus +294.4%
Contains more SeleniumSelenium +1718.2%
~equal in Calcium ~59mg

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.
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 3.3% 60% 87% 0% 3.8% 17% 49% 31% 33% 0% 7.8% 7.5% 7.6%
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 25% 3% 0% 0% 13% 13% 25% 24% 42% 1438% 0% 38% 0%
Contains more Vitamin AVitamin A +1900%
Contains more Vitamin EVitamin E +∞%
Contains more Vitamin B2Vitamin B2 +34.5%
Contains more Vitamin B3Vitamin B3 +93.2%
Contains more Vitamin B5Vitamin B5 +29%
Contains more Vitamin KVitamin K +∞%
Contains more CholineCholine +∞%
Contains more Vitamin CVitamin C +660%
Contains more Vitamin B1Vitamin B1 +253.3%
Contains more Vitamin B6Vitamin B6 +25.9%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more FolateFolate +410%
~equal in Vitamin D ~µg

All nutrients comparison - raw data values

Nutrient Dried fruit Crab meat DV% diff.
Vitamin B12 0µg 11.5µg 479%
Copper 0.343mg 1.182mg 93%
Selenium 2.2µg 40µg 69%
Zinc 0.39mg 7.62mg 66%
Sodium 10mg 1072mg 46%
Protein 3.39g 19.35g 32%
Phosphorus 71mg 280mg 30%
Fiber 7.3g 0g 29%
Vitamin E 4.33mg 29%
Potassium 1162mg 262mg 26%
Iron 2.66mg 0.76mg 24%
Carbs 62.64g 0g 21%
Vitamin A 180µg 9µg 19%
Cholesterol 0mg 53mg 18%
Fructose 12.47g 16%
Folate 10µg 51µg 10%
Manganese 0.235mg 0.04mg 8%
Vitamin B3 2.589mg 1.34mg 8%
Calories 241kcal 97kcal 7%
Magnesium 32mg 63mg 7%
Vitamin C 1mg 7.6mg 7%
Choline 13.9mg 3%
Polyunsaturated fat 0.074g 0.536g 3%
Vitamin B1 0.015mg 0.053mg 3%
Vitamin B6 0.143mg 0.18mg 3%
Vitamin K 3.1µg 3%
Vitamin B5 0.516mg 0.4mg 2%
Fats 0.51g 1.54g 2%
Saturated fat 0.017g 0.133g 1%
Vitamin B2 0.074mg 0.055mg 1%
Net carbs 55.34g 0g N/A
Calcium 55mg 59mg 0%
Sugar 53.44g N/A
Starch 0.35g 0%
Monounsaturated fat 0.074g 0.185g 0%
Tryptophan 0.016mg 0.269mg 0%
Threonine 0.073mg 0.783mg 0%
Isoleucine 0.063mg 0.938mg 0%
Leucine 0.105mg 1.536mg 0%
Lysine 0.083mg 1.684mg 0%
Methionine 0.015mg 0.545mg 0%
Phenylalanine 0.062mg 0.817mg 0%
Valine 0.078mg 0.91mg 0%
Histidine 0.047mg 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

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
3% 63% 31% 3%
Protein: 3.39 g
Fats: 0.51 g
Carbs: 62.64 g
Water: 30.89 g
Other: 2.57 g
19% 78%
Protein: 19.35 g
Fats: 1.54 g
Carbs: 0 g
Water: 77.55 g
Other: 1.56 g
Contains more CarbsCarbs +∞%
Contains more OtherOther +64.7%
Contains more ProteinProtein +470.8%
Contains more FatsFats +202%
Contains more WaterWater +151.1%

Fat Type Comparison

Fat type breakdown side-by-side comparison
10% 45% 45%
Saturated fat: Sat. Fat 0.017 g
Monounsaturated fat: Mono. Fat 0.074 g
Polyunsaturated fat: Poly. Fat 0.074 g
16% 22% 63%
Saturated fat: Sat. Fat 0.133 g
Monounsaturated fat: Mono. Fat 0.185 g
Polyunsaturated fat: Poly. Fat 0.536 g
Contains less Sat. FatSaturated fat -87.2%
Contains more Mono. FatMonounsaturated fat +150%
Contains more Poly. FatPolyunsaturated fat +624.3%

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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. Dried fruit - https://fdc.nal.usda.gov/fdc-app.html#/food-details/173941/nutrients
  2. Crab meat - https://fdc.nal.usda.gov/fdc-app.html#/food-details/174202/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.