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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

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%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Dried fruit Crab meat
Lower in Cholesterol ok
Lower in Sodium ok
Lower in Saturated fat ok
Lower in price ok
Lower in Sugar ok
Lower in Glycemic Index ok
Rich in minerals ok
Rich in vitamins Equal

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

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Dried fruit Crab meat
Low Calories diet ok
Low Fats diet ok
Low Carbs diet ok
Low Glycemic Index diet ok

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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
24%
Dried fruit
125%
Crab meat
Minerals Daily Need Coverage Score
44%
Dried fruit
120%
Crab meat

Comparison summary

Which food is lower in Cholesterol?
Dried fruit
Dried fruit is lower in Cholesterol (difference - 53mg)
Which food contains less Sodium?
Dried fruit
Dried fruit contains less Sodium (difference - 1062mg)
Which food is lower in Saturated fat?
Dried fruit
Dried fruit is lower in Saturated fat (difference - 0.116g)
Which food is cheaper?
Dried fruit
Dried fruit is cheaper (difference - $10)
Which food is lower in Sugar?
Crab meat
Crab meat is lower in Sugar (difference - 53.44g)
Which food is lower in glycemic index?
Crab meat
Crab meat is lower in glycemic index (difference - 31)
Which food is richer in minerals?
Crab meat
Crab meat is relatively richer in minerals
Which food is richer in vitamins?
?
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.

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.