Okra vs. Crab meat — In-Depth Nutrition Comparison
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A recap on differences between okra and crab meat
- Okra is higher in manganese, vitamin C, and vitamin A, yet crab meat is higher in vitamin B12, copper, selenium, zinc, and phosphorus.
- Crab meat covers your daily vitamin B12 needs 479% more than okra.
- Okra contains 25 times more vitamin A than crab meat. While okra contains 716IU of vitamin A, crab meat contains only 29IU.
- The amount of sodium in okra is lower.
Food varieties used in this article are Okra, raw and Crustaceans, crab, alaska king, cooked, moist heat.
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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.
| Contains more CalciumCalcium | +39% |
| Contains more PotassiumPotassium | +14.1% |
| Contains less SodiumSodium | -99.3% |
| Contains more ManganeseManganese | +1870% |
| Contains more MagnesiumMagnesium | +10.5% |
| Contains more IronIron | +22.6% |
| Contains more CopperCopper | +984.4% |
| Contains more ZincZinc | +1213.8% |
| Contains more PhosphorusPhosphorus | +359% |
| Contains more SeleniumSelenium | +5614.3% |
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.
| Contains more Vitamin CVitamin C | +202.6% |
| Contains more Vitamin AVitamin A | +300% |
| Contains more Vitamin EVitamin E | +∞% |
| Contains more Vitamin B1Vitamin B1 | +277.4% |
| Contains more Vitamin B6Vitamin B6 | +19.4% |
| Contains more Vitamin KVitamin K | +∞% |
| Contains more FolateFolate | +17.6% |
| Contains more CholineCholine | +∞% |
| Contains more Vitamin B3Vitamin B3 | +34% |
| Contains more Vitamin B5Vitamin B5 | +63.3% |
| Contains more Vitamin B12Vitamin B12 | +∞% |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
| Contains more CarbsCarbs | +∞% |
| Contains more WaterWater | +15.5% |
| Contains more ProteinProtein | +902.6% |
| Contains more FatsFats | +710.5% |
| Contains more OtherOther | +83.5% |
Fat Type Comparison
Fat type breakdown side-by-side comparison
| Contains less Sat. FatSaturated fat | -80.5% |
| Contains more Mono. FatMonounsaturated fat | +988.2% |
| Contains more Poly. FatPolyunsaturated fat | +1885.2% |
Comparison summary table
Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
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| Lower in Cholesterol |
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| Lower in Sodium |
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| Lower in Saturated fat |
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| Lower in price |
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| Rich in vitamins |
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| Lower in Sugar |
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| Lower in Glycemic Index |
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| Rich in minerals |
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All nutrients comparison - raw data values
| Nutrient | |
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DV% diff. |
| Vitamin B12 | 0µg | 11.5µg | 479% |
| Copper | 0.109mg | 1.182mg | 119% |
| Selenium | 0.7µg | 40µg | 71% |
| Zinc | 0.58mg | 7.62mg | 64% |
| Sodium | 7mg | 1072mg | 46% |
| Protein | 1.93g | 19.35g | 35% |
| Manganese | 0.788mg | 0.04mg | 33% |
| Phosphorus | 61mg | 280mg | 31% |
| Vitamin K | 31.3µg | 26% | |
| Cholesterol | 0mg | 53mg | 18% |
| Vitamin C | 23mg | 7.6mg | 17% |
| Fiber | 3.2g | 0g | 13% |
| Vitamin B1 | 0.2mg | 0.053mg | 12% |
| Vitamin B6 | 0.215mg | 0.18mg | 3% |
| Vitamin B5 | 0.245mg | 0.4mg | 3% |
| Vitamin A | 36µg | 9µg | 3% |
| Calories | 33kcal | 97kcal | 3% |
| Polyunsaturated fat | 0.027g | 0.536g | 3% |
| Vitamin E | 0.27mg | 2% | |
| Iron | 0.62mg | 0.76mg | 2% |
| Calcium | 82mg | 59mg | 2% |
| Vitamin B3 | 1mg | 1.34mg | 2% |
| Carbs | 7.45g | 0g | 2% |
| Fats | 0.19g | 1.54g | 2% |
| Folate | 60µg | 51µg | 2% |
| Choline | 12.3mg | 2% | |
| Potassium | 299mg | 262mg | 1% |
| Magnesium | 57mg | 63mg | 1% |
| Fructose | 0.57g | 1% | |
| Net carbs | 4.25g | 0g | N/A |
| Sugar | 1.48g | N/A | |
| Starch | 0.34g | 0% | |
| Vitamin B2 | 0.06mg | 0.055mg | 0% |
| Saturated fat | 0.026g | 0.133g | 0% |
| Monounsaturated fat | 0.017g | 0.185g | 0% |
| Tryptophan | 0.017mg | 0.269mg | 0% |
| Threonine | 0.065mg | 0.783mg | 0% |
| Isoleucine | 0.069mg | 0.938mg | 0% |
| Leucine | 0.105mg | 1.536mg | 0% |
| Lysine | 0.081mg | 1.684mg | 0% |
| Methionine | 0.021mg | 0.545mg | 0% |
| Phenylalanine | 0.065mg | 0.817mg | 0% |
| Valine | 0.091mg | 0.91mg | 0% |
| Histidine | 0.031mg | 0.393mg | 0% |
| Omega-3 - EPA | 0g | 0.295g | N/A |
| Omega-3 - DHA | 0g | 0.118g | N/A |
| Omega-3 - DPA | 0g | 0.031g | N/A |
Which food is preferable for your diet?
is better in case of low diet
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| Low Calories diet |
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| Low Fats diet |
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| Low Carbs diet |
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| Low Glycemic Index diet |
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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
29%
125%
Minerals Daily Need Coverage Score
30%
120%
Comparison summary
Which food is lower in Cholesterol?
Okra is lower in Cholesterol (difference - 53mg)
Which food contains less Sodium?
Okra contains less Sodium (difference - 1065mg)
Which food is lower in Saturated fat?
Okra is lower in Saturated fat (difference - 0.107g)
Which food is cheaper?
Okra is cheaper (difference - $11)
Which food is richer in vitamins?
Okra is relatively richer in vitamins
Which food is lower in Sugar?
Crab meat is lower in Sugar (difference - 1.48g)
Which food is lower in glycemic index?
Crab meat is lower in glycemic index (difference - 0)
Which food is richer in minerals?
Crab meat is relatively richer in minerals