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  6. Bran vs. Crab

Bran vs. Crab — In-Depth Nutrition Comparison

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A recap on differences between Bran and Crab

  • Bran has more Manganese, however, Crab is higher in Vitamin B12, Copper, Selenium, Zinc, Phosphorus, Vitamin B3, and Vitamin B5.
  • Crab covers your daily Vitamin B12 needs 139% more than Bran.
  • Crab contains 13 times less Manganese than Bran. Bran contains 0.964mg of Manganese, while Crab contains 0.074mg.
  • Bran has less Sodium.

Food varieties used in this article are Oat bran, cooked and Crustaceans, crab, blue, canned.

Infographic

Bran 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.
Bran
Bran
4
:
6
Crab
Crab
Contains more Iron +76%
Contains more Magnesium +11.1%
Contains less Sodium -99.8%
Contains more Manganese +1202.7%
Contains more Calcium +810%
Contains more Phosphorus +96.6%
Contains more Potassium +181.5%
Contains more Zinc +618.9%
Contains more Copper +1133.3%
Contains more Selenium +457.1%
Equal in Magnesium - 36
Bran
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 3% 33% 29% 51% 9% 1% 15% 22% 126% 43%
Crab
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 28% 19% 26% 101% 23% 74% 104% 272% 10% 234%
Contains more Iron +76%
Contains more Magnesium +11.1%
Contains less Sodium -99.8%
Contains more Manganese +1202.7%
Contains more Calcium +810%
Contains more Phosphorus +96.6%
Contains more Potassium +181.5%
Contains more Zinc +618.9%
Contains more Copper +1133.3%
Contains more Selenium +457.1%
Equal in Magnesium - 36

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.
Bran
Bran
1
:
10
Crab
Crab
Contains more Vitamin B1 +595.7%
Contains more Vitamin A +∞%
Contains more Vitamin C +∞%
Contains more Vitamin B2 +173.5%
Contains more Vitamin B3 +1807.6%
Contains more Vitamin B5 +359.4%
Contains more Vitamin B6 +524%
Contains more Folate +750%
Contains more Vitamin B12 +∞%
Bran
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 0% 0% 0% 0% 40% 8% 3% 14% 6% 5% 0% 0%
Crab
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 1% 37% 0% 11% 6% 22% 52% 60% 36% 39% 417% 1%
Contains more Vitamin B1 +595.7%
Contains more Vitamin A +∞%
Contains more Vitamin C +∞%
Contains more Vitamin B2 +173.5%
Contains more Vitamin B3 +1807.6%
Contains more Vitamin B5 +359.4%
Contains more Vitamin B6 +524%
Contains more Folate +750%
Contains more Vitamin B12 +∞%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Bran
Bran
3
:
2
Crab
Crab
Contains more Fats +16.2%
Contains more Carbs +∞%
Contains more Protein +457%
Contains more Other +244.9%
Equal in Water - 79.69
Bran
3% 11% 84%
Protein: 3.21 g
Fats: 0.86 g
Carbs: 11.44 g
Water: 84 g
Other: 0.49 g
Crab
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 +16.2%
Contains more Carbs +∞%
Contains more Protein +457%
Contains more Other +244.9%
Equal in Water - 79.69

Fat Type Comparison

Fat type breakdown side-by-side comparison
Bran
Bran
3
:
0
Crab
Crab
Contains less Saturated Fat -18.9%
Contains more Monounsaturated Fat +125.6%
Contains more Polyunsaturated fat +31.4%
Bran
21% 37% 43%
Saturated Fat: 0.163 g
Monounsaturated Fat: 0.291 g
Polyunsaturated fat: 0.339 g
Crab
34% 22% 44%
Saturated Fat: 0.201 g
Monounsaturated Fat: 0.129 g
Polyunsaturated fat: 0.258 g
Contains less Saturated Fat -18.9%
Contains more Monounsaturated Fat +125.6%
Contains more Polyunsaturated fat +31.4%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Bran Crab Opinion
Net carbs 8.84g 0g Bran
Protein 3.21g 17.88g Crab
Fats 0.86g 0.74g Bran
Carbs 11.44g 0g Bran
Calories 40kcal 83kcal Crab
Fiber 2.6g 0g Bran
Calcium 10mg 91mg Crab
Iron 0.88mg 0.5mg Bran
Magnesium 40mg 36mg Bran
Phosphorus 119mg 234mg Crab
Potassium 92mg 259mg Crab
Sodium 1mg 563mg Bran
Zinc 0.53mg 3.81mg Crab
Copper 0.066mg 0.814mg Crab
Manganese 0.964mg 0.074mg Bran
Selenium 7.7µg 42.9µg Crab
Vitamin A 0IU 2IU Crab
Vitamin A RAE 0µg 1µg Crab
Vitamin E 1.84mg Crab
Vitamin C 0mg 3.3mg Crab
Vitamin B1 0.16mg 0.023mg Bran
Vitamin B2 0.034mg 0.093mg Crab
Vitamin B3 0.144mg 2.747mg Crab
Vitamin B5 0.217mg 0.997mg Crab
Vitamin B6 0.025mg 0.156mg Crab
Folate 6µg 51µg Crab
Vitamin B12 0µg 3.33µg Crab
Vitamin K 0.3µg Crab
Tryptophan 0.057mg 0.226mg Crab
Threonine 0.086mg 0.727mg Crab
Isoleucine 0.114mg 0.776mg Crab
Leucine 0.235mg 1.307mg Crab
Lysine 0.13mg 1.386mg Crab
Methionine 0.057mg 0.452mg Crab
Phenylalanine 0.155mg 0.708mg Crab
Valine 0.165mg 0.806mg Crab
Histidine 0.07mg 0.393mg Crab
Cholesterol 0mg 97mg Bran
Trans Fat 0.014g Bran
Saturated Fat 0.163g 0.201g Bran
Omega-3 - DHA 0.067g Crab
Omega-3 - EPA 0.101g Crab
Omega-3 - DPA 0.009g Crab
Monounsaturated Fat 0.291g 0.129g Bran
Polyunsaturated fat 0.339g 0.258g Bran
Omega-6 - Eicosadienoic acid 0.005g Crab

Which food is preferable for your diet?

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

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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
6%
Bran
56%
Crab
Minerals Daily Need Coverage Score
33%
Bran
89%
Crab

Comparison summary

Which food is richer in minerals?
Crab
Crab is relatively richer in minerals
Which food is lower in glycemic index?
Crab
Crab is lower in glycemic index (difference - 56)
Which food is richer in vitamins?
Crab
Crab is relatively richer in vitamins
Which food is lower in Sugar?
Bran
Bran is lower in Sugar (difference - 0g)
Which food contains less Sodium?
Bran
Bran contains less Sodium (difference - 562mg)
Which food is lower in Cholesterol?
Bran
Bran is lower in Cholesterol (difference - 97mg)
Which food is lower in Saturated Fat?
Bran
Bran is lower in Saturated Fat (difference - 0.038g)
Which food is cheaper?
Bran
Bran is cheaper (difference - $12)

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 - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168873/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.