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  6. Egg vs. Crab meat

Egg vs. Crab meat — In-Depth Nutrition Comparison

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What are the main differences between Egg and Crab meat?

  • Egg is richer in Copper, Vitamin B2, Vitamin B5, and Vitamin A RAE, while Crab meat is higher in Vitamin B12, Zinc, and Selenium.
  • Crab meat's daily need coverage for Vitamin B12 is 433% higher.
  • Crab meat has 25 times less Saturated Fat than Egg. Egg has 3.267g of Saturated Fat, while Crab meat has 0.133g.

We used Egg, whole, cooked, hard-boiled and Crustaceans, crab, alaska king, cooked, moist heat types in this comparison.

Infographic

Egg 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.
Egg
Egg
3
:
7
Crab meat
Crab meat
Contains more Iron +56.6%
Contains less Sodium -88.4%
Contains more Copper +69.2%
Contains more Calcium +18%
Contains more Magnesium +530%
Contains more Phosphorus +62.8%
Contains more Potassium +107.9%
Contains more Zinc +625.7%
Contains more Manganese +53.8%
Contains more Selenium +29.9%
Egg
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 15% 45% 8% 74% 12% 17% 29% 667% 4% 169%
Crab meat
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 18% 29% 45% 120% 24% 140% 208% 394% 6% 219%
Contains more Iron +56.6%
Contains less Sodium -88.4%
Contains more Copper +69.2%
Contains more Calcium +18%
Contains more Magnesium +530%
Contains more Phosphorus +62.8%
Contains more Potassium +107.9%
Contains more Zinc +625.7%
Contains more Manganese +53.8%
Contains more Selenium +29.9%

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.
Egg
Egg
7
:
5
Crab meat
Crab meat
Contains more Vitamin A +1693.1%
Contains more Vitamin B1 +24.5%
Contains more Vitamin B2 +832.7%
Contains more Vitamin B5 +249.5%
Contains more Vitamin C +∞%
Contains more Vitamin B3 +1993.8%
Contains more Vitamin B6 +48.8%
Contains more Folate +15.9%
Contains more Vitamin B12 +936%
Egg
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 32% 21% 67% 0% 17% 119% 2% 84% 28% 33% 139% 1%
Crab meat
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 2% 0% 0% 26% 14% 13% 26% 24% 42% 39% 1438% 0%
Contains more Vitamin A +1693.1%
Contains more Vitamin B1 +24.5%
Contains more Vitamin B2 +832.7%
Contains more Vitamin B5 +249.5%
Contains more Vitamin C +∞%
Contains more Vitamin B3 +1993.8%
Contains more Vitamin B6 +48.8%
Contains more Folate +15.9%
Contains more Vitamin B12 +936%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Egg
Egg
2
:
3
Crab meat
Crab meat
Contains more Fats +589%
Contains more Carbs +∞%
Contains more Protein +53.8%
Contains more Other +45.8%
Equal in Water - 77.55
Egg
13% 11% 75%
Protein: 12.58 g
Fats: 10.61 g
Carbs: 1.12 g
Water: 74.62 g
Other: 1.07 g
Crab meat
19% 78%
Protein: 19.35 g
Fats: 1.54 g
Carbs: 0 g
Water: 77.55 g
Other: 1.56 g
Contains more Fats +589%
Contains more Carbs +∞%
Contains more Protein +53.8%
Contains more Other +45.8%
Equal in Water - 77.55

Fat Type Comparison

Fat type breakdown side-by-side comparison
Egg
Egg
2
:
1
Crab meat
Crab meat
Contains more Monounsaturated Fat +2103.8%
Contains more Polyunsaturated fat +163.8%
Contains less Saturated Fat -95.9%
Egg
37% 47% 16%
Saturated Fat: 3.267 g
Monounsaturated Fat: 4.077 g
Polyunsaturated fat: 1.414 g
Crab meat
16% 22% 63%
Saturated Fat: 0.133 g
Monounsaturated Fat: 0.185 g
Polyunsaturated fat: 0.536 g
Contains more Monounsaturated Fat +2103.8%
Contains more Polyunsaturated fat +163.8%
Contains less Saturated Fat -95.9%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Egg Crab meat Opinion
Net carbs 1.12g 0g Egg
Protein 12.58g 19.35g Crab meat
Fats 10.61g 1.54g Egg
Carbs 1.12g 0g Egg
Calories 155kcal 97kcal Egg
Sugar 1.12g Crab meat
Calcium 50mg 59mg Crab meat
Iron 1.19mg 0.76mg Egg
Magnesium 10mg 63mg Crab meat
Phosphorus 172mg 280mg Crab meat
Potassium 126mg 262mg Crab meat
Sodium 124mg 1072mg Egg
Zinc 1.05mg 7.62mg Crab meat
Copper 2mg 1.182mg Egg
Manganese 0.026mg 0.04mg Crab meat
Selenium 30.8µg 40µg Crab meat
Vitamin A 520IU 29IU Egg
Vitamin A RAE 149µg 9µg Egg
Vitamin E 1.03mg Egg
Vitamin D 87IU Egg
Vitamin D 2.2µg Egg
Vitamin C 0mg 7.6mg Crab meat
Vitamin B1 0.066mg 0.053mg Egg
Vitamin B2 0.513mg 0.055mg Egg
Vitamin B3 0.064mg 1.34mg Crab meat
Vitamin B5 1.398mg 0.4mg Egg
Vitamin B6 0.121mg 0.18mg Crab meat
Folate 44µg 51µg Crab meat
Vitamin B12 1.11µg 11.5µg Crab meat
Vitamin K 0.3µg Egg
Tryptophan 0.153mg 0.269mg Crab meat
Threonine 0.604mg 0.783mg Crab meat
Isoleucine 0.686mg 0.938mg Crab meat
Leucine 1.075mg 1.536mg Crab meat
Lysine 0.904mg 1.684mg Crab meat
Methionine 0.392mg 0.545mg Crab meat
Phenylalanine 0.668mg 0.817mg Crab meat
Valine 0.767mg 0.91mg Crab meat
Histidine 0.298mg 0.393mg Crab meat
Cholesterol 373mg 53mg Crab meat
Saturated Fat 3.267g 0.133g Crab meat
Omega-3 - DHA 0.038g 0.118g Crab meat
Omega-3 - EPA 0.005g 0.295g Crab meat
Omega-3 - DPA 0g 0.031g Crab meat
Monounsaturated Fat 4.077g 0.185g Egg
Polyunsaturated fat 1.414g 0.536g Egg

Which food is preferable for your diet?

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

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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
45%
Egg
135%
Crab meat
Minerals Daily Need Coverage Score
103%
Egg
120%
Crab meat

Comparison summary

Which food contains less Sodium?
Egg
Egg contains less Sodium (difference - 948mg)
Which food is cheaper?
Egg
Egg is cheaper (difference - $11)
Which food is lower in Sugar?
Crab meat
Crab meat is lower in Sugar (difference - 1.12g)
Which food is lower in Cholesterol?
Crab meat
Crab meat is lower in Cholesterol (difference - 320mg)
Which food is lower in Saturated Fat?
Crab meat
Crab meat is lower in Saturated Fat (difference - 3.134g)
Which food is richer in minerals?
Crab meat
Crab meat is relatively richer in minerals
Which food is lower in glycemic index?
?
The foods have equal glycemic indexes (0)
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. Egg - https://fdc.nal.usda.gov/fdc-app.html#/food-details/173424/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.