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  6. Dried fruit vs. Crab

Dried fruit vs. Crab — In-Depth Nutrition Comparison

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Summary of differences between dried fruit and crab

  • Dried fruit has more vitamin A, fiber, iron, and potassium, while crab has more vitamin B12, selenium, copper, and zinc.
  • Crab covers your daily need for vitamin B12, 139% more than dried fruit.
  • The amount of sodium in dried fruit is lower.
  • Crab has a lower glycemic index. The glycemic index of crab is 0, while the glycemic index of dried fruit is 31.

These are the specific foods used in this comparison Apricots, dried, sulfured, uncooked and Crustaceans, crab, blue, canned.

Infographic

Dried fruit vs Crab 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%
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%
Contains more PotassiumPotassium +348.6%
Contains more IronIron +432%
Contains less SodiumSodium -98.2%
Contains more ManganeseManganese +217.6%
Contains more MagnesiumMagnesium +12.5%
Contains more CalciumCalcium +65.5%
Contains more CopperCopper +137.3%
Contains more ZincZinc +876.9%
Contains more PhosphorusPhosphorus +229.6%
Contains more SeleniumSelenium +1850%

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%
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%
Contains more Vitamin AVitamin A +17900%
Contains more Vitamin EVitamin E +135.3%
Contains more Vitamin KVitamin K +933.3%
Contains more Vitamin CVitamin C +230%
Contains more Vitamin B1Vitamin B1 +53.3%
Contains more Vitamin B2Vitamin B2 +25.7%
Contains more Vitamin B5Vitamin B5 +93.2%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more FolateFolate +410%
Contains more CholineCholine +482%
~equal in Vitamin D ~0µg
~equal in Vitamin B3 ~2.747mg
~equal in Vitamin B6 ~0.156mg

All nutrients comparison - raw data values

Nutrient Dried fruit Crab DV% diff.
Vitamin B12 0µg 3.33µg 139%
Selenium 2.2µg 42.9µg 74%
Copper 0.343mg 0.814mg 52%
Cholesterol 0mg 97mg 32%
Zinc 0.39mg 3.81mg 31%
Protein 3.39g 17.88g 29%
Fiber 7.3g 0g 29%
Potassium 1162mg 259mg 27%
Iron 2.66mg 0.5mg 27%
Sodium 10mg 563mg 24%
Phosphorus 71mg 234mg 23%
Carbs 62.64g 0g 21%
Vitamin A 180µg 1µg 20%
Vitamin E 4.33mg 1.84mg 17%
Fructose 12.47g 0g 16%
Choline 13.9mg 80.9mg 12%
Vitamin B5 0.516mg 0.997mg 10%
Folate 10µg 51µg 10%
Calories 241kcal 83kcal 8%
Manganese 0.235mg 0.074mg 7%
Calcium 55mg 91mg 4%
Vitamin C 1mg 3.3mg 3%
Vitamin K 3.1µg 0.3µg 2%
Polyunsaturated fat 0.074g 0.258g 1%
Saturated fat 0.017g 0.201g 1%
Vitamin B3 2.589mg 2.747mg 1%
Vitamin B6 0.143mg 0.156mg 1%
Vitamin B1 0.015mg 0.023mg 1%
Magnesium 32mg 36mg 1%
Vitamin B2 0.074mg 0.093mg 1%
Fats 0.51g 0.74g 0%
Net carbs 55.34g 0g N/A
Sugar 53.44g 0g N/A
Starch 0.35g 0g 0%
Trans fat 0.014g N/A
Monounsaturated fat 0.074g 0.129g 0%
Tryptophan 0.016mg 0.226mg 0%
Threonine 0.073mg 0.727mg 0%
Isoleucine 0.063mg 0.776mg 0%
Leucine 0.105mg 1.307mg 0%
Lysine 0.083mg 1.386mg 0%
Methionine 0.015mg 0.452mg 0%
Phenylalanine 0.062mg 0.708mg 0%
Valine 0.078mg 0.806mg 0%
Histidine 0.047mg 0.393mg 0%
Omega-3 - EPA 0g 0.101g N/A
Omega-3 - DHA 0g 0.067g N/A
Omega-3 - DPA 0g 0.009g N/A
Omega-6 - Eicosadienoic acid 0.005g 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
Crab
Crab
3
18% 80% 2%
Protein: 17.88 g
Fats: 0.74 g
Carbs: 0 g
Water: 79.69 g
Other: 1.69 g
Contains more CarbsCarbs +∞%
Contains more OtherOther +52.1%
Contains more ProteinProtein +427.4%
Contains more FatsFats +45.1%
Contains more WaterWater +158%

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
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
Contains less Sat. FatSaturated fat -91.5%
Contains more Mono. FatMonounsaturated fat +74.3%
Contains more Poly. FatPolyunsaturated fat +248.6%

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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 - https://fdc.nal.usda.gov/fdc-app.html#/food-details/171966/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.