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Palm oil vs. Crab stick — In-Depth Nutrition Comparison

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Summary of differences between palm oil and crab stick

  • Palm oil has more vitamin E and vitamin K; however, crab stick is higher in selenium, phosphorus, vitamin B12, magnesium, and vitamin B6.
  • Palm oil covers your daily need for saturated fat, 245% more than crab stick.
  • Palm oil has 94 times more vitamin E than crab stick. While palm oil has 15.94mg of vitamin E, crab stick has only 0.17mg.
  • Crab stick has less saturated fat.
  • The glycemic index of crab stick is higher.

These are the specific foods used in this comparison Oil, palm and Crustaceans, crab, alaska king, imitation, made from surimi.

Infographic

Palm oil vs Crab stick 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.
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 0% 0% 0% 0.38% 0% 0% 0% 0% 0% 0%
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 31% 3.9% 7.9% 15% 11% 9% 121% 69% 1.4% 122%
Contains less SodiumSodium -100%
Contains more MagnesiumMagnesium +∞%
Contains more CalciumCalcium +∞%
Contains more PotassiumPotassium +∞%
Contains more IronIron +3800%
Contains more CopperCopper +∞%
Contains more ZincZinc +∞%
Contains more PhosphorusPhosphorus +∞%
Contains more SeleniumSelenium +∞%

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% 0% 319% 0% 0% 0% 0% 0% 0% 0% 20% 0% 0.16%
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% 3.4% 0% 7.5% 18% 12% 0% 30% 71% 1% 0% 7.1%
Contains more Vitamin EVitamin E +9276.5%
Contains more Vitamin KVitamin K +1900%
Contains more Vitamin B1Vitamin B1 +∞%
Contains more Vitamin B2Vitamin B2 +∞%
Contains more Vitamin B3Vitamin B3 +∞%
Contains more Vitamin B6Vitamin B6 +∞%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more CholineCholine +4233.3%
~equal in Vitamin C ~0mg
~equal in Vitamin A ~0µg
~equal in Vitamin D ~0µg
~equal in Vitamin B5 ~0mg
~equal in Folate ~0µg

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
100%
Protein: 0 g
Fats: 100 g
Carbs: 0 g
Water: 0 g
Other: 0 g
8% 15% 75% 2%
Protein: 7.62 g
Fats: 0.46 g
Carbs: 15 g
Water: 74.66 g
Other: 2.26 g
Contains more FatsFats +21639.1%
Contains more ProteinProtein +∞%
Contains more CarbsCarbs +∞%
Contains more WaterWater +∞%
Contains more OtherOther +∞%

Fat Type Comparison

Fat type breakdown side-by-side comparison
52% 39% 10%
Saturated fat: Sat. Fat 49.3 g
Monounsaturated fat: Mono. Fat 37 g
Polyunsaturated fat: Poly. Fat 9.3 g
34% 43% 23%
Saturated fat: Sat. Fat 0.216 g
Monounsaturated fat: Mono. Fat 0.275 g
Polyunsaturated fat: Poly. Fat 0.143 g
Contains more Mono. FatMonounsaturated fat +13354.5%
Contains more Poly. FatPolyunsaturated fat +6403.5%
Contains less Sat. FatSaturated fat -99.6%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Palm oil Crab stick DV% diff.
Saturated fat 49.3g 0.216g 223%
Fats 100g 0.46g 153%
Vitamin E 15.94mg 0.17mg 105%
Monounsaturated fat 37g 0.275g 92%
Polyunsaturated fat 9.3g 0.143g 61%
Selenium 0µg 22.3µg 41%
Phosphorus 0mg 282mg 40%
Calories 884kcal 95kcal 39%
Vitamin B12 0µg 0.57µg 24%
Sodium 0mg 529mg 23%
Protein 0g 7.62g 15%
Magnesium 0mg 43mg 10%
Vitamin B6 0mg 0.13mg 10%
Cholesterol 0mg 20mg 7%
Vitamin K 8µg 0.4µg 6%
Vitamin B2 0mg 0.08mg 6%
Carbs 0g 15g 5%
Iron 0.01mg 0.39mg 5%
Vitamin B3 0mg 0.62mg 4%
Copper 0mg 0.032mg 4%
Zinc 0mg 0.33mg 3%
Potassium 0mg 90mg 3%
Vitamin B1 0mg 0.03mg 3%
Fiber 0g 0.5g 2%
Choline 0.3mg 13mg 2%
Fructose 0.62g 1%
Starch 3.5g 1%
Calcium 0mg 13mg 1%
Net carbs 0g 14.5g N/A
Sugar 0g 6.25g N/A
Manganese 0.011mg 0%
Trans fat 0.008g N/A
Tryptophan 0mg 0.075mg 0%
Threonine 0mg 0.285mg 0%
Isoleucine 0mg 0.23mg 0%
Leucine 0mg 0.607mg 0%
Lysine 0mg 0.707mg 0%
Methionine 0mg 0.261mg 0%
Phenylalanine 0mg 0.26mg 0%
Valine 0mg 0.286mg 0%
Histidine 0mg 0.156mg 0%
Omega-3 - DHA 0g 0.028g N/A
Omega-3 - ALA 0.008g N/A
Omega-3 - DPA 0g 0.001g N/A
Omega-6 - Linoleic acid 0.089g N/A

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Palm oil Crab stick
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
26%
Palm oil
12%
Crab stick
Minerals Daily Need Coverage Score
0%
Palm oil
39%
Crab stick

Comparison summary

Which food is lower in Cholesterol?
Palm oil
Palm oil is lower in Cholesterol (difference - 20mg)
Which food is lower in Sugar?
Palm oil
Palm oil is lower in Sugar (difference - 6.25g)
Which food contains less Sodium?
Palm oil
Palm oil contains less Sodium (difference - 529mg)
Which food is lower in glycemic index?
Palm oil
Palm oil is lower in glycemic index (difference - 50)
Which food is cheaper?
Palm oil
Palm oil is cheaper (difference - $10)
Which food is lower in Saturated fat?
Crab stick
Crab stick is lower in Saturated fat (difference - 49.084g)
Which food is richer in minerals?
Crab stick
Crab stick is relatively richer in minerals
Which food is richer in vitamins?
Crab stick
Crab stick is relatively richer in vitamins

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. Palm oil - https://fdc.nal.usda.gov/fdc-app.html#/food-details/171015/nutrients
  2. Crab stick - https://fdc.nal.usda.gov/fdc-app.html#/food-details/174203/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.