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  6. Bran raw vs. Crab

Bran raw vs. Crab — In-Depth Nutrition Comparison

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The main differences between bran raw and crab

  • Bran raw has more manganese, vitamin B1, phosphorus, fiber, iron, and magnesium; however, crab has more vitamin B12 and copper.
  • Daily need coverage for manganese for bran raw is 242% higher.
  • Bran raw is lower in sodium.
  • Bran raw has a higher glycemic index than crab.

Food types used in this article are Oat bran, raw and Crustaceans, crab, blue, canned.

Infographic

Bran raw 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 168% 17% 50% 203% 134% 85% 315% 0.52% 734% 247%
Crab
Crab
3
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 MagnesiumMagnesium +552.8%
Contains more PotassiumPotassium +118.5%
Contains more IronIron +982%
Contains more PhosphorusPhosphorus +213.7%
Contains less SodiumSodium -99.3%
Contains more ManganeseManganese +7508.1%
Contains more CalciumCalcium +56.9%
Contains more CopperCopper +102%
Contains more ZincZinc +22.5%
~equal in Selenium ~42.9µg

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 D Vit. D Vitamin A Vit. A Vitamin E Vit. E 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 0% 0% 0% 20% 293% 51% 18% 90% 38% 0% 8% 39%
Crab
Crab
5
Vitamin C Vit. C Vitamin D Vit. D Vitamin A Vit. A Vitamin E Vit. E 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 11% 0% 0.33% 37% 5.8% 21% 52% 60% 36% 416% 0.75% 38%
Contains more Vitamin B1Vitamin B1 +4987%
Contains more Vitamin B2Vitamin B2 +136.6%
Contains more Vitamin B5Vitamin B5 +49.8%
Contains more Vitamin KVitamin K +966.7%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin EVitamin E +82.2%
Contains more Vitamin B3Vitamin B3 +194.1%
Contains more Vitamin B12Vitamin B12 +∞%
~equal in Vitamin D ~0µg
~equal in Vitamin B6 ~0.156mg
~equal in Folate ~51µg

All nutrients comparison - raw data values

Nutrient Bran raw Crab DV% diff.
Manganese 5.63mg 0.074mg 242%
Vitamin B12 0µg 3.33µg 139%
Vitamin B1 1.17mg 0.023mg 96%
Phosphorus 734mg 234mg 71%
Fiber 15.4g 0g 62%
Iron 5.41mg 0.5mg 61%
Magnesium 235mg 36mg 47%
Copper 0.403mg 0.814mg 46%
Cholesterol 0mg 97mg 32%
Sodium 4mg 563mg 24%
Carbs 66.22g 0g 22%
Polyunsaturated fat 2.766g 0.258g 17%
Vitamin B3 0.934mg 2.747mg 11%
Fats 7.03g 0.74g 10%
Vitamin B2 0.22mg 0.093mg 10%
Vitamin B5 1.494mg 0.997mg 10%
Potassium 566mg 259mg 9%
Choline 32.2mg 80.9mg 9%
Calories 246kcal 83kcal 8%
Zinc 3.11mg 3.81mg 6%
Vitamin E 1.01mg 1.84mg 6%
Monounsaturated fat 2.376g 0.129g 6%
Saturated fat 1.328g 0.201g 5%
Vitamin C 0mg 3.3mg 4%
Selenium 45.2µg 42.9µg 4%
Calcium 58mg 91mg 3%
Vitamin K 3.2µg 0.3µg 2%
Protein 17.3g 17.88g 1%
Vitamin B6 0.165mg 0.156mg 1%
Protein per 100 calories 7g 22g N/A
Calories per 10 g protein 142kcal 46kcal N/A
Weight per 100 calories 41g 120g N/A
Unsaturated / Saturated Fat ratio 3.9 1.9 N/A
Net carbs 50.82g 0g N/A
Sugar 1.45g 0g N/A
Vitamin A 0µg 1µg 0%
Folate 52µg 51µg 0%
Trans fat 0.014g N/A
Tryptophan 0.335mg 0.226mg 0%
Threonine 0.502mg 0.727mg 0%
Isoleucine 0.668mg 0.776mg 0%
Leucine 1.374mg 1.307mg 0%
Lysine 0.76mg 1.386mg 0%
Methionine 0.335mg 0.452mg 0%
Phenylalanine 0.908mg 0.708mg 0%
Valine 0.964mg 0.806mg 0%
Histidine 0.41mg 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
17% 7% 66% 7% 3%
Protein: 17.3 g
Fats: 7.03 g
Carbs: 66.22 g
Water: 6.55 g
Other: 2.9 g
Crab
Crab
2
18% 80% 2%
Protein: 17.88 g
Fats: 0.74 g
Carbs: 0 g
Water: 79.69 g
Other: 1.69 g
Contains more FatsFats +850%
Contains more CarbsCarbs +∞%
Contains more OtherOther +71.6%
Contains more WaterWater +1116.6%
~equal in Protein ~17.88g

Fat Type Comparison

Fat type breakdown side-by-side comparison
21% 37% 43%
Saturated fat: Sat. Fat 1.328 g
Monounsaturated fat: Mono. Fat 2.376 g
Polyunsaturated fat: Poly. Fat 2.766 g
Crab
Crab
1
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 more Mono. FatMonounsaturated fat +1741.9%
Contains more Poly. FatPolyunsaturated fat +972.1%
Contains less Sat. FatSaturated fat -84.9%

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. Bran raw - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168872/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.