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  6. Liver vs. Crab meat

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 RAE, Vitamin B12, Iron, Vitamin B2, Vitamin B5, Selenium, and Vitamin B3, while Crab meat is higher in Copper.
  • Liver covers your daily need of Vitamin A RAE 600% 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
Liver
4
:
6
Crab meat
Crab meat
Contains more Iron +2257.9%
Contains less Sodium -95.4%
Contains more Manganese +650%
Contains more Selenium +68.8%
Contains more Calcium +490%
Contains more Magnesium +350%
Contains more Phosphorus +16.2%
Contains more Potassium +74.7%
Contains more Zinc +13.4%
Contains more Copper +86.4%
Liver
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 3% 673% 10% 104% 14% 7% 184% 212% 40% 369%
Crab meat
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 18% 29% 45% 120% 24% 140% 208% 394% 6% 219%
Contains more Iron +2257.9%
Contains less Sodium -95.4%
Contains more Manganese +650%
Contains more Selenium +68.8%
Contains more Calcium +490%
Contains more Magnesium +350%
Contains more Phosphorus +16.2%
Contains more Potassium +74.7%
Contains more Zinc +13.4%
Contains more Copper +86.4%

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
Liver
9
:
0
Crab meat
Crab meat
Contains more Vitamin A +61958.6%
Contains more Vitamin C +210.5%
Contains more Vitamin B1 +386.8%
Contains more Vitamin B2 +3892.7%
Contains more Vitamin B3 +529.5%
Contains more Vitamin B5 +1093.5%
Contains more Vitamin B6 +216.7%
Contains more Folate +219.6%
Contains more Vitamin B12 +62.3%
Liver
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 1080% 0% 0% 79% 65% 507% 159% 287% 132% 123% 2334% 0%
Crab meat
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 2% 0% 0% 26% 14% 13% 26% 24% 42% 39% 1438% 0%
Contains more Vitamin A +61958.6%
Contains more Vitamin C +210.5%
Contains more Vitamin B1 +386.8%
Contains more Vitamin B2 +3892.7%
Contains more Vitamin B3 +529.5%
Contains more Vitamin B5 +1093.5%
Contains more Vitamin B6 +216.7%
Contains more Folate +219.6%
Contains more Vitamin B12 +62.3%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Liver
Liver
3
:
2
Crab meat
Crab meat
Contains more Protein +34.5%
Contains more Fats +185.7%
Contains more Carbs +∞%
Contains more Water +20.6%
Equal in Other - 1.56
Liver
26% 4% 4% 64%
Protein: 26.02 g
Fats: 4.4 g
Carbs: 3.76 g
Water: 64.32 g
Other: 1.5 g
Crab meat
19% 78%
Protein: 19.35 g
Fats: 1.54 g
Carbs: 0 g
Water: 77.55 g
Other: 1.56 g
Contains more Protein +34.5%
Contains more Fats +185.7%
Contains more Carbs +∞%
Contains more Water +20.6%
Equal in Other - 1.56

Fat Type Comparison

Fat type breakdown side-by-side comparison
Liver
Liver
2
:
1
Crab meat
Crab meat
Contains more Monounsaturated Fat +240.5%
Contains more Polyunsaturated fat +95.9%
Contains less Saturated Fat -90.6%
Liver
46% 20% 34%
Saturated Fat: 1.41 g
Monounsaturated Fat: 0.63 g
Polyunsaturated fat: 1.05 g
Crab meat
16% 22% 63%
Saturated Fat: 0.133 g
Monounsaturated Fat: 0.185 g
Polyunsaturated fat: 0.536 g
Contains more Monounsaturated Fat +240.5%
Contains more Polyunsaturated fat +95.9%
Contains less Saturated 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 Opinion
Net carbs 3.76g 0g Liver
Protein 26.02g 19.35g Liver
Fats 4.4g 1.54g Liver
Carbs 3.76g 0g Liver
Calories 165kcal 97kcal Liver
Calcium 10mg 59mg Crab meat
Iron 17.92mg 0.76mg Liver
Magnesium 14mg 63mg Crab meat
Phosphorus 241mg 280mg Crab meat
Potassium 150mg 262mg Crab meat
Sodium 49mg 1072mg Liver
Zinc 6.72mg 7.62mg Crab meat
Copper 0.634mg 1.182mg Crab meat
Manganese 0.3mg 0.04mg Liver
Selenium 67.5µg 40µg Liver
Vitamin A 17997IU 29IU Liver
Vitamin A RAE 5405µg 9µg Liver
Vitamin C 23.6mg 7.6mg Liver
Vitamin B1 0.258mg 0.053mg Liver
Vitamin B2 2.196mg 0.055mg Liver
Vitamin B3 8.435mg 1.34mg Liver
Vitamin B5 4.774mg 0.4mg Liver
Vitamin B6 0.57mg 0.18mg Liver
Folate 163µg 51µg Liver
Vitamin B12 18.67µg 11.5µg Liver
Tryptophan 0.366mg 0.269mg Liver
Threonine 1.107mg 0.783mg Liver
Isoleucine 1.32mg 0.938mg Liver
Leucine 2.319mg 1.536mg Liver
Lysine 2.007mg 1.684mg Liver
Methionine 0.645mg 0.545mg Liver
Phenylalanine 1.274mg 0.817mg Liver
Valine 1.607mg 0.91mg Liver
Histidine 0.708mg 0.393mg Liver
Cholesterol 355mg 53mg Crab meat
Saturated Fat 1.41g 0.133g Crab meat
Omega-3 - DHA 0.03g 0.118g Crab meat
Omega-3 - EPA 0g 0.295g Crab meat
Omega-3 - DPA 0.04g 0.031g Liver
Monounsaturated Fat 0.63g 0.185g Liver
Polyunsaturated fat 1.05g 0.536g Liver

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Liver Crab meat
Low Fats diet ok
Low Carbs diet ok
Low Calories 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
397%
Liver
135%
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.