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Rainbow trout vs Crab meat - In-Depth Nutrition Comparison

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What are the differences between Rainbow trout and Crab meat?

  • Rainbow trout is higher in Vitamin B3, Vitamin B5 and Vitamin B6, yet Crab meat is higher in Vitamin B12, Copper, Zinc, Selenium, Folate and Magnesium.
  • Crab meat's daily need coverage for Vitamin B12 is 300% more.
  • Rainbow trout has 4 times more Vitamin B5 than Crab meat. While Rainbow trout has 1.667mg of Vitamin B5, Crab meat has only 0.4mg.
  • The amount of Sodium in Rainbow trout is lower.

We used Fish, trout, rainbow, farmed, raw and Crustaceans, crab, alaska king, cooked, moist heat types in this article.

Infographic

Rainbow trout vs Crab meat infographic
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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" chart below show how much of the daily needs can be covered by 300 grams of the food
Rainbow trout
Rainbow trout
2
:
6
Crab meat
Crab meat
Contains more Potassium +43.9%
Contains less Sodium -95.2%
Contains more Iron +145.2%
Contains more Calcium +136%
Contains more Magnesium +152%
Contains more Copper +2469.6%
Contains more Zinc +1593.3%
Contains more Phosphorus +23.9%
Rainbow trout
Iron Calcium Potassium Magnesium Copper Zinc Phosphorus Sodium 12% 8% 34% 18% 16% 13% 97% 7%
Crab meat
Iron Calcium Potassium Magnesium Copper Zinc Phosphorus Sodium 29% 18% 24% 45% 394% 208% 120% 140%
Contains more Potassium +43.9%
Contains less Sodium -95.2%
Contains more Iron +145.2%
Contains more Calcium +136%
Contains more Magnesium +152%
Contains more Copper +2469.6%
Contains more Zinc +1593.3%
Contains more Phosphorus +23.9%

Vitamin Comparison

Vitamin comparison score is based on the number of vitamins by which one or the other food is richer. The "coverage" chart below show how much of the daily needs can be covered by 300 grams of the food
Rainbow trout
Rainbow trout
9
:
3
Crab meat
Crab meat
Contains more Vitamin A +865.5%
Contains more Vitamin B1 +126.4%
Contains more Vitamin B2 +63.6%
Contains more Vitamin B3 +315.4%
Contains more Vitamin B5 +316.8%
Contains more Vitamin B6 +88.9%
Contains more Vitamin C +162.1%
Contains more Vitamin B12 +167.4%
Contains more Folate +363.6%
Rainbow trout
Vitamin C Vitamin A Vitamin E Vitamin D Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Vitamin B12 Vitamin K Folate 10% 17% 47% 477% 30% 21% 105% 101% 79% 538% 1% 9%
Crab meat
Vitamin C Vitamin A Vitamin E Vitamin D Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Vitamin B12 Vitamin K Folate 26% 2% 0% 0% 14% 13% 26% 24% 42% 1438% 0% 39%
Contains more Vitamin A +865.5%
Contains more Vitamin B1 +126.4%
Contains more Vitamin B2 +63.6%
Contains more Vitamin B3 +315.4%
Contains more Vitamin B5 +316.8%
Contains more Vitamin B6 +88.9%
Contains more Vitamin C +162.1%
Contains more Vitamin B12 +167.4%
Contains more Folate +363.6%

Vitamin and Mineral Summary Scores

Summary score is calculated by summing up the daily values contained in 300 grams of the product. Obviously the more the food fulfils human daily needs, the more the summary score is
Vitamin Summary Score
119
Rainbow trout
135
Crab meat
Mineral Summary Score
25
Rainbow trout
122
Crab meat

Macronutrients Comparison

Macronutrient comparison charts compare the amount of protein, total fats and total carbohydrates in 300 grams of the food. The displayed values show how much of the daily needs can be covered by 300 grams of the food
Protein
120%
Rainbow trout
116%
Crab meat
Carbohydrates
0%
Rainbow trout
0%
Crab meat
Fats
29%
Rainbow trout
7%
Crab meat

Comparison summary table

Pay attention at the most right column. It shows the amounts side by side, making it easier to realize the amount of difference.
Rainbow trout Crab meat
Lower in Sodium ok
Lower in price ok
Rich in vitamins ok
Lower in Cholesterol ok
Lower in Sugars ok
Lower in Saturated Fat ok
Rich in minerals ok
Lower in glycemic index Equal

Which food is preferable in case of diets?

ok
ok
is better in case of low diet
Rainbow trout Crab meat
Low Calories diet ok
Low Fats diet ok
Low Carbs diet Equal
Low glycemic index diet Equal

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Comparison summary

Which food contains less Sodium?
Rainbow trout
Rainbow trout contains less Sodium (difference - 1021mg)
Which food is cheaper?
Rainbow trout
Rainbow trout is cheaper (difference - $5)
Which food is richer in vitamins?
Rainbow trout
Rainbow trout is relatively richer in vitamins
Which food is lower in Cholesterol?
Crab meat
Crab meat is lower in Cholesterol (difference - 6mg)
Which food contains less Sugars?
Crab meat
Crab meat contains less Sugars (difference - 0g)
Which food is lower in Saturated Fat?
Crab meat
Crab meat is lower in Saturated Fat (difference - 1.25g)
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)

All nutrients comparison - raw data values

In the column "Opinion" we made some assumptions which could be controversial. For instance we are assuming that less saturated fats is good for you. Please ignore this column if you have your own opinion.We marked the nutrients, comparison of which we considered as not meaningful, as "N/A"
Nutrient Rainbow trout Crab meat Opinion
Calories 141 97 Rainbow trout
Protein 19.94 19.35 Rainbow trout
Fats 6.18 1.54 Rainbow trout
Vitamin C 2.9 7.6 Crab meat
Carbs 0 0
Cholesterol 59 53 Crab meat
Vitamin D 635 Rainbow trout
Iron 0.31 0.76 Crab meat
Calcium 25 59 Crab meat
Potassium 377 262 Rainbow trout
Magnesium 25 63 Crab meat
Sugars 0 Crab meat
Fiber 0 0
Copper 0.046 1.182 Crab meat
Zinc 0.45 7.62 Crab meat
Starch
Phosphorus 226 280 Crab meat
Sodium 51 1072 Rainbow trout
Vitamin A 280 29 Rainbow trout
Vitamin E 2.34 Rainbow trout
Vitamin D 15.9 Rainbow trout
Vitamin B1 0.12 0.053 Rainbow trout
Vitamin B2 0.09 0.055 Rainbow trout
Vitamin B3 5.567 1.34 Rainbow trout
Vitamin B5 1.667 0.4 Rainbow trout
Vitamin B6 0.34 0.18 Rainbow trout
Vitamin B12 4.3 11.5 Crab meat
Vitamin K 0.1 Rainbow trout
Folate 11 51 Crab meat
Trans Fat 0.047 Crab meat
Saturated Fat 1.383 0.133 Crab meat
Monounsaturated Fat 1.979 0.185 Rainbow trout
Polyunsaturated fat 1.507 0.536 Rainbow trout
Tryptophan 0.234 0.269 Crab meat
Threonine 0.915 0.783 Rainbow trout
Isoleucine 0.962 0.938 Rainbow trout
Leucine 1.696 1.536 Rainbow trout
Lysine 1.916 1.684 Rainbow trout
Methionine 0.618 0.545 Rainbow trout
Phenylalanine 0.815 0.817 Crab meat
Valine 1.075 0.91 Rainbow trout
Histidine 0.614 0.393 Rainbow trout
Fructose

References

The source of all the nutrient values on the page (excluding the main article the sources for which are presented separately if present) is the USDA's FoodCentral. The exact links of the foods presented on this page can be found below.

  1. Rainbow trout - https://fdc.nal.usda.gov/fdc-app.html#/food-details/173717/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.