Filo vs. Crab meat — In-Depth Nutrition Comparison
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A recap on differences between filo and crab meat
- Filo is higher in vitamin B1, iron, vitamin B2, and manganese, yet crab meat is higher in vitamin B12, copper, zinc, selenium, and phosphorus.
- Crab meat covers your daily vitamin B12 needs 479% more than filo.
- Filo contains 12 times more manganese than crab meat. While filo contains 0.476mg of manganese, crab meat contains only 0.04mg.
- The amount of sodium in filo is lower.
- The glycemic index of crab meat is lower.
Food varieties used in this article are Phyllo dough and Crustaceans, crab, alaska king, cooked, moist heat.
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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.
| Contains more IronIron | +322.4% |
| Contains less SodiumSodium | -54.9% |
| Contains more ManganeseManganese | +1090% |
| Contains more MagnesiumMagnesium | +320% |
| Contains more CalciumCalcium | +436.4% |
| Contains more PotassiumPotassium | +254.1% |
| Contains more CopperCopper | +1070.3% |
| Contains more ZincZinc | +1455.1% |
| Contains more PhosphorusPhosphorus | +273.3% |
| Contains more SeleniumSelenium | +71.7% |
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.
| Contains more Vitamin EVitamin E | +∞% |
| Contains more Vitamin B1Vitamin B1 | +920.8% |
| Contains more Vitamin B2Vitamin B2 | +520% |
| Contains more Vitamin B3Vitamin B3 | +204% |
| Contains more Vitamin KVitamin K | +∞% |
| Contains more FolateFolate | +72.5% |
| Contains more CholineCholine | +∞% |
| Contains more Vitamin CVitamin C | +∞% |
| Contains more Vitamin AVitamin A | +∞% |
| Contains more Vitamin B5Vitamin B5 | +32.5% |
| Contains more Vitamin B6Vitamin B6 | +500% |
| Contains more Vitamin B12Vitamin B12 | +∞% |
All nutrients comparison - raw data values
| Nutrient |  |
 |
DV% diff. |
| Vitamin B12 | 0µg | 11.5µg | 479% |
| Copper | 0.101mg | 1.182mg | 120% |
| Zinc | 0.49mg | 7.62mg | 65% |
| Vitamin B1 | 0.541mg | 0.053mg | 41% |
| Iron | 3.21mg | 0.76mg | 31% |
| Selenium | 23.3µg | 40µg | 30% |
| Phosphorus | 75mg | 280mg | 29% |
| Sodium | 483mg | 1072mg | 26% |
| Protein | 7.1g | 19.35g | 25% |
| Vitamin B2 | 0.341mg | 0.055mg | 22% |
| Manganese | 0.476mg | 0.04mg | 19% |
| Carbs | 52.6g | 0g | 18% |
| Cholesterol | 0mg | 53mg | 18% |
| Vitamin B3 | 4.073mg | 1.34mg | 17% |
| Vitamin B6 | 0.03mg | 0.18mg | 12% |
| Magnesium | 15mg | 63mg | 11% |
| Calories | 299kcal | 97kcal | 10% |
| Folate | 88µg | 51µg | 9% |
| Vitamin C | 0mg | 7.6mg | 8% |
| Fiber | 1.9g | 0g | 8% |
| Monounsaturated fat | 3.149g | 0.185g | 7% |
| Fats | 6g | 1.54g | 7% |
| Saturated fat | 1.47g | 0.133g | 6% |
| Potassium | 74mg | 262mg | 6% |
| Calcium | 11mg | 59mg | 5% |
| Polyunsaturated fat | 0.923g | 0.536g | 3% |
| Vitamin B5 | 0.302mg | 0.4mg | 2% |
| Vitamin K | 2.5µg | 2% | |
| Vitamin E | 0.08mg | 1% | |
| Vitamin A | 0µg | 9µg | 1% |
| Choline | 6.9mg | 1% | |
| Net carbs | 50.7g | 0g | N/A |
| Sugar | 0.18g | N/A | |
| Tryptophan | 0.088mg | 0.269mg | 0% |
| Threonine | 0.194mg | 0.783mg | 0% |
| Isoleucine | 0.246mg | 0.938mg | 0% |
| Leucine | 0.49mg | 1.536mg | 0% |
| Lysine | 0.158mg | 1.684mg | 0% |
| Methionine | 0.126mg | 0.545mg | 0% |
| Phenylalanine | 0.359mg | 0.817mg | 0% |
| Valine | 0.286mg | 0.91mg | 0% |
| Histidine | 0.159mg | 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
| Contains more FatsFats | +289.6% |
| Contains more CarbsCarbs | +∞% |
| Contains more ProteinProtein | +172.5% |
| Contains more WaterWater | +137.9% |
~equal in
Other
~1.56g
Fat Type Comparison
Fat type breakdown side-by-side comparison
| Contains more Mono. FatMonounsaturated fat | +1602.2% |
| Contains more Poly. FatPolyunsaturated fat | +72.2% |
| Contains less Sat. FatSaturated fat | -91% |
