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Oats vs. Crab — In-Depth Nutrition Comparison

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How are oats and crab different?

  • Oats are higher in manganese, vitamin B1, iron, fiber, phosphorus, and magnesium; however, crab is richer in vitamin B12 and copper.
  • Daily need coverage for manganese for oats is 211% higher.
  • Oats have less sodium.
  • Crab has a lower glycemic index (0) than oats (59).

Oats and Crustaceans, crab, blue, canned are the varieties used in this article.

Infographic

Oats vs Crab 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" charts below show how much of the daily needs can be covered by 300 grams of the food.
Oats
6
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 126% 16% 38% 177% 209% 108% 224% 0.26% 641% 0%
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 +391.7%
Contains more PotassiumPotassium +65.6%
Contains more IronIron +844%
Contains more PhosphorusPhosphorus +123.5%
Contains less SodiumSodium -99.6%
Contains more ManganeseManganese +6543.2%
Contains more CalciumCalcium +68.5%
Contains more CopperCopper +30%
~equal in Zinc ~3.81mg

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.
Oats
3
Vitamin C Vit. C Vitamin A Vit. A Vitamin E Vit. E Vitamin D Vit. D 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 Choline Choline 0% 0% 0% 0% 191% 32% 18% 81% 27% 0% 0% 42% 0%
Crab
8
Vitamin C Vit. C Vitamin A Vit. A Vitamin E Vit. E Vitamin D Vit. D 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 Choline Choline 11% 0.33% 37% 0% 5.8% 21% 52% 60% 36% 416% 0.75% 38% 44%
Contains more Vitamin B1Vitamin B1 +3217.4%
Contains more Vitamin B2Vitamin B2 +49.5%
Contains more Vitamin B5Vitamin B5 +35.3%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin B3Vitamin B3 +185.8%
Contains more Vitamin B6Vitamin B6 +31.1%
Contains more Vitamin B12Vitamin B12 +∞%
~equal in Vitamin D ~0µg
~equal in Folate ~51µg

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Oats
3
17% 7% 66% 8% 2%
Protein: 16.89 g
Fats: 6.9 g
Carbs: 66.27 g
Water: 8.22 g
Other: 1.72 g
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 +832.4%
Contains more CarbsCarbs +∞%
Contains more WaterWater +869.5%
~equal in Protein ~17.88g
~equal in Other ~1.69g

Fat Type Comparison

Fat type breakdown side-by-side comparison
Oats
2
21% 37% 43%
Saturated fat: Sat. Fat 1.217 g
Monounsaturated fat: Mono. Fat 2.178 g
Polyunsaturated fat: Poly. Fat 2.535 g
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 +1588.4%
Contains more Poly. FatPolyunsaturated fat +882.6%
Contains less Sat. FatSaturated fat -83.5%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Oats Crab DV% diff.
Manganese 4.916mg 0.074mg 211%
Vitamin B12 0µg 3.33µg 139%
Selenium 42.9µg 78%
Vitamin B1 0.763mg 0.023mg 62%
Iron 4.72mg 0.5mg 53%
Fiber 10.6g 0g 42%
Phosphorus 523mg 234mg 41%
Magnesium 177mg 36mg 34%
Cholesterol 0mg 97mg 32%
Sodium 2mg 563mg 24%
Carbs 66.27g 0g 22%
Copper 0.626mg 0.814mg 21%
Calories 389kcal 83kcal 15%
Polyunsaturated fat 2.535g 0.258g 15%
Choline 80.9mg 15%
Vitamin E 1.84mg 12%
Vitamin B3 0.961mg 2.747mg 11%
Fats 6.9g 0.74g 9%
Vitamin B5 1.349mg 0.997mg 7%
Saturated fat 1.217g 0.201g 5%
Potassium 429mg 259mg 5%
Monounsaturated fat 2.178g 0.129g 5%
Vitamin C 0mg 3.3mg 4%
Vitamin B2 0.139mg 0.093mg 4%
Calcium 54mg 91mg 4%
Vitamin B6 0.119mg 0.156mg 3%
Protein 16.89g 17.88g 2%
Zinc 3.97mg 3.81mg 1%
Folate 56µg 51µg 1%
Net carbs 55.67g 0g N/A
Vitamin A 0µg 1µg 0%
Vitamin K 0.3µg 0%
Trans fat 0.014g N/A
Tryptophan 0.234mg 0.226mg 0%
Threonine 0.575mg 0.727mg 0%
Isoleucine 0.694mg 0.776mg 0%
Leucine 1.284mg 1.307mg 0%
Lysine 0.701mg 1.386mg 0%
Methionine 0.312mg 0.452mg 0%
Phenylalanine 0.895mg 0.708mg 0%
Valine 0.937mg 0.806mg 0%
Histidine 0.405mg 0.393mg 0%
Omega-3 - EPA 0.101g N/A
Omega-3 - DHA 0.067g N/A
Omega-3 - DPA 0.009g N/A
Omega-6 - Eicosadienoic acid 0.005g N/A

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Oats Crab
Low Calories diet ok
Low Fats diet ok
Low Carbs 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
30%
Oats
56%
Crab
Minerals Daily Need Coverage Score
154%
Oats
89%
Crab

Comparison summary

Which food is lower in Cholesterol?
Oats
Oats is lower in Cholesterol (difference - 97mg)
Which food is lower in Sugar?
Oats
Oats is lower in Sugar (difference - 0g)
Which food contains less Sodium?
Oats
Oats contains less Sodium (difference - 561mg)
Which food is cheaper?
Oats
Oats is cheaper (difference - $11.4)
Which food is lower in Saturated fat?
Crab
Crab is lower in Saturated fat (difference - 1.016g)
Which food is lower in glycemic index?
Crab
Crab is lower in glycemic index (difference - 59)
Which food is richer in vitamins?
Crab
Crab is relatively richer in vitamins
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.

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. Oats - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169705/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.