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Liver vs. Crab meat — In-Depth Nutrition Comparison

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How are liver and crab meat different?

  • Liver is richer in vitamin A, vitamin B12, iron, vitamin B2, vitamin B5, selenium, and vitamin B3, while crab meat is higher in copper.
  • Liver covers your daily need for vitamin A, 359% more than crab meat.
  • Liver contains 40 times more vitamin B2 than crab meat. Liver contains 2.196mg of vitamin B2, while crab meat contains 0.055mg.
  • Crab meat is lower in cholesterol.

Pork, fresh, variety meats and by-products, liver, cooked, braised and Crustaceans, crab, alaska king, cooked, moist heat types were used in this article.

Infographic

Liver vs Crab meat 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.
Liver
4
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 10% 3% 13% 672% 211% 183% 103% 6.4% 39% 368%
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 45% 18% 23% 29% 394% 208% 120% 140% 5.2% 218%
Contains more IronIron +2257.9%
Contains less SodiumSodium -95.4%
Contains more ManganeseManganese +650%
Contains more SeleniumSelenium +68.8%
Contains more MagnesiumMagnesium +350%
Contains more CalciumCalcium +490%
Contains more PotassiumPotassium +74.7%
Contains more CopperCopper +86.4%
Contains more ZincZinc +13.4%
Contains more PhosphorusPhosphorus +16.2%

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.
Liver
9
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 79% 1802% 0% 0% 65% 507% 158% 286% 132% 2334% 0% 122% 0%
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 25% 3% 0% 0% 13% 13% 25% 24% 42% 1438% 0% 38% 0%
Contains more Vitamin CVitamin C +210.5%
Contains more Vitamin AVitamin A +59955.6%
Contains more Vitamin B1Vitamin B1 +386.8%
Contains more Vitamin B2Vitamin B2 +3892.7%
Contains more Vitamin B3Vitamin B3 +529.5%
Contains more Vitamin B5Vitamin B5 +1093.5%
Contains more Vitamin B6Vitamin B6 +216.7%
Contains more Vitamin B12Vitamin B12 +62.3%
Contains more FolateFolate +219.6%
~equal in Vitamin E ~mg
~equal in Vitamin D ~µg
~equal in Vitamin K ~µg
~equal in Choline ~mg

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Liver
3
26% 4% 4% 64%
Protein: 26.02 g
Fats: 4.4 g
Carbs: 3.76 g
Water: 64.32 g
Other: 1.5 g
19% 78%
Protein: 19.35 g
Fats: 1.54 g
Carbs: 0 g
Water: 77.55 g
Other: 1.56 g
Contains more ProteinProtein +34.5%
Contains more FatsFats +185.7%
Contains more CarbsCarbs +∞%
Contains more WaterWater +20.6%
~equal in Other ~1.56g

Fat Type Comparison

Fat type breakdown side-by-side comparison
Liver
2
46% 20% 34%
Saturated fat: Sat. Fat 1.41 g
Monounsaturated fat: Mono. Fat 0.63 g
Polyunsaturated fat: Poly. Fat 1.05 g
16% 22% 63%
Saturated fat: Sat. Fat 0.133 g
Monounsaturated fat: Mono. Fat 0.185 g
Polyunsaturated fat: Poly. Fat 0.536 g
Contains more Mono. FatMonounsaturated fat +240.5%
Contains more Poly. FatPolyunsaturated fat +95.9%
Contains less Sat. FatSaturated fat -90.6%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Liver Crab meat DV% diff.
Vitamin A 5405µg 9µg 600%
Vitamin B12 18.67µg 11.5µg 299%
Iron 17.92mg 0.76mg 215%
Vitamin B2 2.196mg 0.055mg 165%
Cholesterol 355mg 53mg 101%
Vitamin B5 4.774mg 0.4mg 87%
Copper 0.634mg 1.182mg 61%
Selenium 67.5µg 40µg 50%
Sodium 49mg 1072mg 44%
Vitamin B3 8.435mg 1.34mg 44%
Vitamin B6 0.57mg 0.18mg 30%
Folate 163µg 51µg 28%
Vitamin C 23.6mg 7.6mg 18%
Vitamin B1 0.258mg 0.053mg 17%
Protein 26.02g 19.35g 13%
Magnesium 14mg 63mg 12%
Manganese 0.3mg 0.04mg 11%
Zinc 6.72mg 7.62mg 8%
Phosphorus 241mg 280mg 6%
Saturated fat 1.41g 0.133g 6%
Calcium 10mg 59mg 5%
Fats 4.4g 1.54g 4%
Polyunsaturated fat 1.05g 0.536g 3%
Calories 165kcal 97kcal 3%
Potassium 150mg 262mg 3%
Carbs 3.76g 0g 1%
Monounsaturated fat 0.63g 0.185g 1%
Net carbs 3.76g 0g N/A
Tryptophan 0.366mg 0.269mg 0%
Threonine 1.107mg 0.783mg 0%
Isoleucine 1.32mg 0.938mg 0%
Leucine 2.319mg 1.536mg 0%
Lysine 2.007mg 1.684mg 0%
Methionine 0.645mg 0.545mg 0%
Phenylalanine 1.274mg 0.817mg 0%
Valine 1.607mg 0.91mg 0%
Histidine 0.708mg 0.393mg 0%
Omega-3 - EPA 0g 0.295g N/A
Omega-3 - DHA 0.03g 0.118g N/A
Omega-3 - DPA 0.04g 0.031g N/A

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Liver Crab meat
Low Calories diet ok
Low Fats diet ok
Low Carbs diet ok
Low Glycemic Index diet Equal

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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
422%
Liver
125%
Crab meat
Minerals Daily Need Coverage Score
161%
Liver
120%
Crab meat

Comparison summary

Which food contains less Sodium?
Liver
Liver contains less Sodium (difference - 1023mg)
Which food is cheaper?
Liver
Liver is cheaper (difference - $11.7)
Which food is richer in vitamins?
Liver
Liver is relatively richer in vitamins
Which food is lower in Cholesterol?
Crab meat
Crab meat is lower in Cholesterol (difference - 302mg)
Which food is lower in Saturated fat?
Crab meat
Crab meat is lower in Saturated fat (difference - 1.277g)
Which food is richer in minerals?
Crab meat
Crab meat is relatively richer in minerals
Which food contains less Sugar?
?
The foods are relatively equal in Sugar ( g)
Which food is lower in glycemic index?
?
The foods have equal glycemic indexes (0)

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. Liver - https://fdc.nal.usda.gov/fdc-app.html#/food-details/167863/nutrients
  2. Crab meat - https://fdc.nal.usda.gov/fdc-app.html#/food-details/174202/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.