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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 from Bran raw is 242% higher.
  • Bran raw is lower in Sodium.

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.
:
3
Crab
Contains more Iron +982%
Contains more Magnesium +552.8%
Contains more Phosphorus +213.7%
Contains more Potassium +118.5%
Contains less Sodium -99.3%
Contains more Manganese +7508.1%
Contains more Calcium +56.9%
Contains more Zinc +22.5%
Contains more Copper +102%
Equal in Selenium - 42.9
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 18% 203% 168% 315% 50% 1% 85% 135% 735% 247%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 28% 19% 26% 101% 23% 74% 104% 272% 10% 234%
Contains more Iron +982%
Contains more Magnesium +552.8%
Contains more Phosphorus +213.7%
Contains more Potassium +118.5%
Contains less Sodium -99.3%
Contains more Manganese +7508.1%
Contains more Calcium +56.9%
Contains more Zinc +22.5%
Contains more Copper +102%
Equal in Selenium - 42.9

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.
:
6
Crab
Contains more Vitamin B1 +4987%
Contains more Vitamin B2 +136.6%
Contains more Vitamin B5 +49.8%
Contains more Vitamin K +966.7%
Contains more Vitamin A +∞%
Contains more Vitamin E +82.2%
Contains more Vitamin C +∞%
Contains more Vitamin B3 +194.1%
Contains more Vitamin B12 +∞%
Contains more Choline +151.2%
Equal in Vitamin B6 - 0.156
Equal in Folate - 51
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Choline Vitamin K 0% 21% 0% 0% 293% 51% 18% 90% 39% 39% 0% 18% 8%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Choline Vitamin K 1% 37% 0% 11% 6% 22% 52% 60% 36% 39% 417% 45% 1%
Contains more Vitamin B1 +4987%
Contains more Vitamin B2 +136.6%
Contains more Vitamin B5 +49.8%
Contains more Vitamin K +966.7%
Contains more Vitamin A +∞%
Contains more Vitamin E +82.2%
Contains more Vitamin C +∞%
Contains more Vitamin B3 +194.1%
Contains more Vitamin B12 +∞%
Contains more Choline +151.2%
Equal in Vitamin B6 - 0.156
Equal in Folate - 51

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
:
2
Crab
Contains more Fats +850%
Contains more Carbs +∞%
Contains more Other +71.6%
Contains more Water +1116.6%
Equal in Protein - 17.88
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
18% 80% 2%
Protein: 17.88 g
Fats: 0.74 g
Carbs: 0 g
Water: 79.69 g
Other: 1.69 g
Contains more Fats +850%
Contains more Carbs +∞%
Contains more Other +71.6%
Contains more Water +1116.6%
Equal in Protein - 17.88

Fat Type Comparison

Fat type breakdown side-by-side comparison
:
1
Crab
Contains more Monounsaturated Fat +1741.9%
Contains more Polyunsaturated fat +972.1%
Contains less Saturated Fat -84.9%
21% 37% 43%
Saturated Fat: 1.328 g
Monounsaturated Fat: 2.376 g
Polyunsaturated fat: 2.766 g
34% 22% 44%
Saturated Fat: 0.201 g
Monounsaturated Fat: 0.129 g
Polyunsaturated fat: 0.258 g
Contains more Monounsaturated Fat +1741.9%
Contains more Polyunsaturated fat +972.1%
Contains less Saturated Fat -84.9%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Bran raw Crab Opinion
Net carbs 50.82g 0g Bran raw
Protein 17.3g 17.88g Crab
Fats 7.03g 0.74g Bran raw
Carbs 66.22g 0g Bran raw
Calories 246kcal 83kcal Bran raw
Sugar 1.45g 0g Crab
Fiber 15.4g 0g Bran raw
Calcium 58mg 91mg Crab
Iron 5.41mg 0.5mg Bran raw
Magnesium 235mg 36mg Bran raw
Phosphorus 734mg 234mg Bran raw
Potassium 566mg 259mg Bran raw
Sodium 4mg 563mg Bran raw
Zinc 3.11mg 3.81mg Crab
Copper 0.403mg 0.814mg Crab
Manganese 5.63mg 0.074mg Bran raw
Selenium 45.2µg 42.9µg Bran raw
Vitamin A 0IU 2IU Crab
Vitamin A RAE 0µg 1µg Crab
Vitamin E 1.01mg 1.84mg Crab
Vitamin C 0mg 3.3mg Crab
Vitamin B1 1.17mg 0.023mg Bran raw
Vitamin B2 0.22mg 0.093mg Bran raw
Vitamin B3 0.934mg 2.747mg Crab
Vitamin B5 1.494mg 0.997mg Bran raw
Vitamin B6 0.165mg 0.156mg Bran raw
Folate 52µg 51µg Bran raw
Vitamin B12 0µg 3.33µg Crab
Choline 32.2mg 80.9mg Crab
Vitamin K 3.2µg 0.3µg Bran raw
Tryptophan 0.335mg 0.226mg Bran raw
Threonine 0.502mg 0.727mg Crab
Isoleucine 0.668mg 0.776mg Crab
Leucine 1.374mg 1.307mg Bran raw
Lysine 0.76mg 1.386mg Crab
Methionine 0.335mg 0.452mg Crab
Phenylalanine 0.908mg 0.708mg Bran raw
Valine 0.964mg 0.806mg Bran raw
Histidine 0.41mg 0.393mg Bran raw
Cholesterol 0mg 97mg Bran raw
Trans Fat 0.014g Bran raw
Saturated Fat 1.328g 0.201g Crab
Omega-3 - DHA 0g 0.067g Crab
Omega-3 - EPA 0g 0.101g Crab
Omega-3 - DPA 0g 0.009g Crab
Monounsaturated Fat 2.376g 0.129g Bran raw
Polyunsaturated fat 2.766g 0.258g Bran raw
Omega-6 - Eicosadienoic acid 0.005g Crab

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Bran raw Crab
Low Fats diet ok
Low Carbs diet ok
Low Calories diet ok
Low Glycemic Index diet ok

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
44%
Bran raw
56%
Crab
Minerals Daily Need Coverage Score
195%
Bran raw
89%
Crab

Comparison summary

Which food is lower in Sugar?
Crab
Crab is lower in Sugar (difference - 1.45g)
Which food is lower in Saturated Fat?
Crab
Crab is lower in Saturated Fat (difference - 1.127g)
Which food is lower in glycemic index?
Crab
Crab is lower in glycemic index (difference - 56)
Which food contains less Sodium?
Bran raw
Bran raw contains less Sodium (difference - 559mg)
Which food is lower in Cholesterol?
Bran raw
Bran raw is lower in Cholesterol (difference - 97mg)
Which food is cheaper?
Bran raw
Bran raw is cheaper (difference - $12)
Which food is richer in minerals?
?
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.
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. 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.