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Omelette vs. Crab — In-Depth Nutrition Comparison

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Differences between omelette and crab

  • Omelette is higher in choline and vitamin B2; however, crab is richer in vitamin B12, copper, selenium, zinc, and vitamin B3.
  • Crab's daily need coverage for vitamin B12 is 107% higher.
  • Omelette has 17 times more saturated fat than crab. While omelette has 3.319g of saturated fat, crab has only 0.201g.

The food types used in this comparison are Egg, whole, cooked, omelet and Crustaceans, crab, blue, canned.

Infographic

Omelette 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.
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 7.9% 14% 10% 56% 21% 30% 72% 20% 3.1% 141%
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 +196%
Contains less SodiumSodium -72.5%
Contains more MagnesiumMagnesium +227.3%
Contains more CalciumCalcium +89.6%
Contains more PotassiumPotassium +121.4%
Contains more CopperCopper +1192.1%
Contains more ZincZinc +249.5%
Contains more PhosphorusPhosphorus +40.1%
Contains more ManganeseManganese +208.3%
Contains more SeleniumSelenium +66.3%

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.
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% 57% 26% 26% 8.5% 89% 1.2% 77% 33% 95% 11% 29% 135%
Crab
5
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 AVitamin A +17100%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin B1Vitamin B1 +47.8%
Contains more Vitamin B2Vitamin B2 +315.1%
Contains more Vitamin B5Vitamin B5 +29.3%
Contains more Vitamin KVitamin K +1400%
Contains more CholineCholine +206.1%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin EVitamin E +42.6%
Contains more Vitamin B3Vitamin B3 +4192.2%
Contains more Vitamin B12Vitamin B12 +338.2%
Contains more FolateFolate +30.8%
~equal in Vitamin B6 ~0.156mg

All nutrients comparison - raw data values

Nutrient Omelette Crab DV% diff.
Vitamin B12 0.76µg 3.33µg 107%
Copper 0.063mg 0.814mg 83%
Cholesterol 313mg 97mg 72%
Selenium 25.8µg 42.9µg 31%
Choline 247.6mg 80.9mg 30%
Zinc 1.09mg 3.81mg 25%
Vitamin B2 0.386mg 0.093mg 23%
Vitamin A 172µg 1µg 19%
Sodium 155mg 563mg 18%
Vitamin B3 0.064mg 2.747mg 17%
Fats 11.66g 0.74g 17%
Polyunsaturated fat 2.712g 0.258g 16%
Protein 10.57g 17.88g 15%
Saturated fat 3.319g 0.201g 14%
Monounsaturated fat 4.843g 0.129g 12%
Iron 1.48mg 0.5mg 12%
Phosphorus 167mg 234mg 10%
Vitamin D 69IU 0IU 9%
Vitamin D 1.7µg 0µg 9%
Magnesium 11mg 36mg 6%
Vitamin B5 1.289mg 0.997mg 6%
Vitamin K 4.5µg 0.3µg 4%
Calories 154kcal 83kcal 4%
Vitamin E 1.29mg 1.84mg 4%
Potassium 117mg 259mg 4%
Calcium 48mg 91mg 4%
Vitamin C 0mg 3.3mg 4%
Folate 39µg 51µg 3%
Manganese 0.024mg 0.074mg 2%
Vitamin B1 0.034mg 0.023mg 1%
Vitamin B6 0.143mg 0.156mg 1%
Carbs 0.64g 0g 0%
Net carbs 0.64g 0g N/A
Sugar 0.31g 0g N/A
Trans fat 0.709g 0.014g N/A
Tryptophan 0.14mg 0.226mg 0%
Threonine 0.467mg 0.727mg 0%
Isoleucine 0.565mg 0.776mg 0%
Leucine 0.913mg 1.307mg 0%
Lysine 0.767mg 1.386mg 0%
Methionine 0.319mg 0.452mg 0%
Phenylalanine 0.572mg 0.708mg 0%
Valine 0.722mg 0.806mg 0%
Histidine 0.26mg 0.393mg 0%
Omega-3 - EPA 0g 0.101g N/A
Omega-3 - DHA 0.049g 0.067g N/A
Omega-3 - DPA 0.006g 0.009g N/A
Omega-6 - Eicosadienoic acid 0.015g 0.005g N/A

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
11% 12% 76%
Protein: 10.57 g
Fats: 11.66 g
Carbs: 0.64 g
Water: 76.13 g
Other: 1 g
Crab
3
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 +1475.7%
Contains more CarbsCarbs +∞%
Contains more ProteinProtein +69.2%
Contains more OtherOther +69%
~equal in Water ~79.69g

Fat Type Comparison

Fat type breakdown side-by-side comparison
31% 45% 25%
Saturated fat: Sat. Fat 3.319 g
Monounsaturated fat: Mono. Fat 4.843 g
Polyunsaturated fat: Poly. Fat 2.712 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 +3654.3%
Contains more Poly. FatPolyunsaturated fat +951.2%
Contains less Sat. FatSaturated fat -93.9%

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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. Omelette - https://fdc.nal.usda.gov/fdc-app.html#/food-details/172185/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.