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Olive vs. Crab — In-Depth Nutrition Comparison

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The main differences between olive and crab

  • Olive has more iron; however, crab has more vitamin B12, selenium, copper, protein, phosphorus, zinc, vitamin B5, and vitamin B3.
  • Daily need coverage for vitamin B12 for crab is 139% higher.
  • Crab has 7 times less iron than olive. Olive has 3.3mg of iron, while crab has 0.5mg.

Food types used in this article are Olives, ripe, canned (small-extra large) and Crustaceans, crab, blue, canned.

Infographic

Olive vs Crab infographic
Infographic link

Mineral Comparison

The mineral comparison score is based on which food has a more favorable amount of each mineral. The �coverage� charts below show how much of the daily mineral needs are covered by the selected amount of each food.
Olive
Olive
1
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 2.9% 26% 0.71% 124% 84% 6% 1.3% 96% 2.6% 4.9%
Crab
Crab
8
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 IronIron +560%
Contains more MagnesiumMagnesium +800%
Contains more PotassiumPotassium +3137.5%
Contains more CopperCopper +224.3%
Contains more ZincZinc +1631.8%
Contains more PhosphorusPhosphorus +7700%
Contains less SodiumSodium -23.4%
Contains more ManganeseManganese +270%
Contains more SeleniumSelenium +4666.7%
~equal in Calcium ~91mg

Vitamin Comparison

The vitamin comparison score is based on the number of vitamins in which one food is richer than the other. The �coverage� charts below show how much of the daily vitamin needs are covered by the selected amount of each food.
Olive
Olive
2
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 3% 0% 6.7% 33% 0.75% 0% 0.69% 0.9% 2.1% 0% 3.5% 0%
Crab
Crab
9
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 AVitamin A +1900%
Contains more Vitamin KVitamin K +366.7%
Contains more Vitamin CVitamin C +266.7%
Contains more Vitamin EVitamin E +11.5%
Contains more Vitamin B1Vitamin B1 +666.7%
Contains more Vitamin B2Vitamin B2 +∞%
Contains more Vitamin B3Vitamin B3 +7324.3%
Contains more Vitamin B5Vitamin B5 +6546.7%
Contains more Vitamin B6Vitamin B6 +1633.3%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more FolateFolate +∞%
~equal in Vitamin D ~0µg

All nutrients comparison - raw data values

Nutrient Olive Crab DV% diff.
Vitamin B12 0µg 3.33µg 139%
Selenium 0.9µg 42.9µg 76%
Copper 0.251mg 0.814mg 63%
Iron 3.3mg 0.5mg 35%
Protein 0.84g 17.88g 34%
Zinc 0.22mg 3.81mg 33%
Phosphorus 3mg 234mg 33%
Cholesterol 0mg 97mg 32%
Vitamin B5 0.015mg 0.997mg 20%
Monounsaturated fat 7.888g 0.129g 19%
Vitamin B3 0.037mg 2.747mg 17%
Fats 10.68g 0.74g 15%
Fiber 3.2g 0g 13%
Folate 0µg 51µg 13%
Choline 10.3mg 80.9mg 13%
Vitamin B6 0.009mg 0.156mg 11%
Magnesium 4mg 36mg 8%
Potassium 8mg 259mg 7%
Sodium 735mg 563mg 7%
Vitamin B2 0mg 0.093mg 7%
Saturated fat 1.415g 0.201g 6%
Polyunsaturated fat 0.911g 0.258g 4%
Vitamin C 0.9mg 3.3mg 3%
Calories 115kcal 83kcal 2%
Carbs 6.26g 0g 2%
Vitamin A 20µg 1µg 2%
Manganese 0.02mg 0.074mg 2%
Vitamin B1 0.003mg 0.023mg 2%
Vitamin E 1.65mg 1.84mg 1%
Vitamin K 1.4µg 0.3µg 1%
Protein per 100 calories 0.73g 22g N/A
Calories per 10 g protein 1369kcal 46kcal N/A
Weight per 100 calories 87g 120g N/A
Unsaturated / Saturated Fat ratio 6.2 1.9 N/A
Net carbs 3.06g 0g N/A
Calcium 88mg 91mg 0%
Trans fat 0g 0.014g N/A
Tryptophan 0.226mg 0%
Threonine 0.026mg 0.727mg 0%
Isoleucine 0.031mg 0.776mg 0%
Leucine 0.05mg 1.307mg 0%
Lysine 0.032mg 1.386mg 0%
Methionine 0.012mg 0.452mg 0%
Phenylalanine 0.029mg 0.708mg 0%
Valine 0.038mg 0.806mg 0%
Histidine 0.023mg 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
Olive
Olive
3
11% 6% 80% 2%
Protein: 0.84 g
Fats: 10.68 g
Carbs: 6.26 g
Water: 79.99 g
Other: 2.23 g
Crab
Crab
1
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 +1343.2%
Contains more CarbsCarbs +∞%
Contains more ProteinProtein +2028.6%
~equal in Water ~79.69g

Fat Type Comparison

Fat type breakdown side-by-side comparison
Olive
Olive
2
14% 77% 9%
Saturated fat: Sat. Fat 1.415 g
Monounsaturated fat: Mono. Fat 7.888 g
Polyunsaturated fat: Poly. Fat 0.911 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 +6014.7%
Contains more Poly. FatPolyunsaturated fat +253.1%
Contains less Sat. FatSaturated fat -85.8%

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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. Olive - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169094/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.