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Egg white vs. Crab — In-Depth Nutrition Comparison

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A recap on differences between egg whites and crab

  • Egg whites have more vitamin B2; however, crab is higher in vitamin B12, copper, selenium, zinc, phosphorus, vitamin B3, and vitamin B5.
  • Crab covers your daily vitamin B12 needs 135% more than egg whites.
  • Crab contains 5 times less vitamin B2 than egg whites. Egg whites contain 0.439mg of vitamin B2, while crab contains 0.093mg.
  • Egg whites have less sodium.

Food varieties used in this article are Egg, white, raw, fresh and Crustaceans, crab, blue, canned.

Infographic

Egg white 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 7.9% 2.1% 14% 3% 7.7% 0.82% 6.4% 22% 1.4% 109%
Crab
9
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 less SodiumSodium -70.5%
Contains more MagnesiumMagnesium +227.3%
Contains more CalciumCalcium +1200%
Contains more PotassiumPotassium +58.9%
Contains more IronIron +525%
Contains more CopperCopper +3439.1%
Contains more ZincZinc +12600%
Contains more PhosphorusPhosphorus +1460%
Contains more ManganeseManganese +572.7%
Contains more SeleniumSelenium +114.5%

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 0% 0% 0% 0% 1% 101% 2% 11% 1.2% 11% 0% 3% 0.6%
Crab
11
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 B2Vitamin B2 +372%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin EVitamin E +∞%
Contains more Vitamin B1Vitamin B1 +475%
Contains more Vitamin B3Vitamin B3 +2516.2%
Contains more Vitamin B5Vitamin B5 +424.7%
Contains more Vitamin B6Vitamin B6 +3020%
Contains more Vitamin B12Vitamin B12 +3600%
Contains more Vitamin KVitamin K +∞%
Contains more FolateFolate +1175%
Contains more CholineCholine +7254.5%
~equal in Vitamin D ~0µg

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
11% 88%
Protein: 10.9 g
Fats: 0.17 g
Carbs: 0.73 g
Water: 87.57 g
Other: 0.63 g
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 ProteinProtein +64%
Contains more FatsFats +335.3%
Contains more OtherOther +168.3%
~equal in Water ~79.69g

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Egg white Crab DV% diff.
Vitamin B12 0.09µg 3.33µg 135%
Copper 0.023mg 0.814mg 88%
Selenium 20µg 42.9µg 42%
Zinc 0.03mg 3.81mg 34%
Cholesterol 0mg 97mg 32%
Phosphorus 15mg 234mg 31%
Vitamin B2 0.439mg 0.093mg 27%
Sodium 166mg 563mg 17%
Vitamin B3 0.105mg 2.747mg 17%
Vitamin B5 0.19mg 0.997mg 16%
Choline 1.1mg 80.9mg 15%
Protein 10.9g 17.88g 14%
Folate 4µg 51µg 12%
Vitamin B6 0.005mg 0.156mg 12%
Vitamin E 0mg 1.84mg 12%
Calcium 7mg 91mg 8%
Magnesium 11mg 36mg 6%
Iron 0.08mg 0.5mg 5%
Vitamin C 0mg 3.3mg 4%
Potassium 163mg 259mg 3%
Manganese 0.011mg 0.074mg 3%
Polyunsaturated fat 0g 0.258g 2%
Calories 52kcal 83kcal 2%
Vitamin B1 0.004mg 0.023mg 2%
Saturated fat 0g 0.201g 1%
Fats 0.17g 0.74g 1%
Carbs 0.73g 0g 0%
Net carbs 0.73g 0g N/A
Sugar 0.71g 0g N/A
Vitamin A 0µg 1µg 0%
Vitamin K 0µg 0.3µg 0%
Trans fat 0.014g N/A
Monounsaturated fat 0g 0.129g 0%
Tryptophan 0.125mg 0.226mg 0%
Threonine 0.449mg 0.727mg 0%
Isoleucine 0.661mg 0.776mg 0%
Leucine 1.016mg 1.307mg 0%
Lysine 0.806mg 1.386mg 0%
Methionine 0.399mg 0.452mg 0%
Phenylalanine 0.686mg 0.708mg 0%
Valine 0.809mg 0.806mg 0%
Histidine 0.29mg 0.393mg 0%
Fructose 0.07g 0g 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

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Egg white Crab
Low Calories diet ok
Low Fats diet ok
Low Carbs 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
10%
Egg white
56%
Crab
Minerals Daily Need Coverage Score
17%
Egg white
89%
Crab

Comparison summary

Which food is lower in Cholesterol?
Egg white
Egg white is lower in Cholesterol (difference - 97mg)
Which food contains less Sodium?
Egg white
Egg white contains less Sodium (difference - 397mg)
Which food is lower in Saturated fat?
Egg white
Egg white is lower in Saturated fat (difference - 0.201g)
Which food is cheaper?
Egg white
Egg white is cheaper (difference - $11)
Which food is lower in Sugar?
Crab
Crab is lower in Sugar (difference - 0.71g)
Which food is richer in minerals?
Crab
Crab is relatively richer in minerals
Which food is richer in vitamins?
Crab
Crab is relatively richer in vitamins
Which food is lower in glycemic index?
?
The foods have equal glycemic indexes (0)

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 white - https://fdc.nal.usda.gov/fdc-app.html#/food-details/172183/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.