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Potato vs. Crab — In-Depth Nutrition Comparison

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Summary of differences between potatoes and crab

  • Potatoes have more vitamin C, while crab has more vitamin B12, copper, selenium, zinc, phosphorus, vitamin B5, and choline.
  • Crab covers your daily need for vitamin B12, 139% more than potatoes.
  • Potatoes contain 6 times more vitamin C than crab. While potatoes contain 19.7mg of vitamin C, crab contains only 3.3mg.
  • The amount of sodium in potatoes is lower.
  • Crab has a lower glycemic index. The glycemic index of crab is 0, while the glycemic index of potatoes is 86.

These are the specific foods used in this comparison Potatoes, flesh, and skin, raw and Crustaceans, crab, blue, canned.

Infographic

Potato vs Crab 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.
Potato
4
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 16% 3.6% 38% 30% 37% 8.2% 24% 0.78% 26% 2.2%
Crab
6
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 PotassiumPotassium +64.1%
Contains more IronIron +62%
Contains less SodiumSodium -98.9%
Contains more ManganeseManganese +170.3%
Contains more MagnesiumMagnesium +56.5%
Contains more CalciumCalcium +658.3%
Contains more CopperCopper +640%
Contains more ZincZinc +1170%
Contains more PhosphorusPhosphorus +310.5%
Contains more SeleniumSelenium +10625%

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.
Potato
4
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 66% 0% 0.2% 0% 20% 7.4% 20% 18% 69% 0% 5% 11% 6.6%
Crab
8
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 CVitamin C +497%
Contains more Vitamin B1Vitamin B1 +252.2%
Contains more Vitamin B6Vitamin B6 +91%
Contains more Vitamin KVitamin K +566.7%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin EVitamin E +18300%
Contains more Vitamin B2Vitamin B2 +190.6%
Contains more Vitamin B3Vitamin B3 +158.9%
Contains more Vitamin B5Vitamin B5 +238%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more FolateFolate +240%
Contains more CholineCholine +568.6%
~equal in Vitamin D ~0µg

All nutrients comparison - raw data values

Nutrient Potato Crab DV% diff.
Vitamin B12 0µg 3.33µg 139%
Copper 0.11mg 0.814mg 78%
Selenium 0.4µg 42.9µg 77%
Zinc 0.3mg 3.81mg 32%
Cholesterol 0mg 97mg 32%
Protein 2.05g 17.88g 32%
Phosphorus 57mg 234mg 25%
Sodium 6mg 563mg 24%
Vitamin C 19.7mg 3.3mg 18%
Vitamin B5 0.295mg 0.997mg 14%
Choline 12.1mg 80.9mg 13%
Vitamin E 0.01mg 1.84mg 12%
Vitamin B6 0.298mg 0.156mg 11%
Vitamin B3 1.061mg 2.747mg 11%
Folate 15µg 51µg 9%
Fiber 2.1g 0g 8%
Calcium 12mg 91mg 8%
Starch 15.29g 0g 6%
Carbs 17.49g 0g 6%
Potassium 425mg 259mg 5%
Manganese 0.2mg 0.074mg 5%
Vitamin B1 0.081mg 0.023mg 5%
Vitamin B2 0.032mg 0.093mg 5%
Iron 0.81mg 0.5mg 4%
Magnesium 23mg 36mg 3%
Saturated fat 0.025g 0.201g 1%
Polyunsaturated fat 0.042g 0.258g 1%
Fats 0.09g 0.74g 1%
Vitamin K 2µg 0.3µg 1%
Calories 77kcal 83kcal 0%
Net carbs 15.39g 0g N/A
Sugar 0.82g 0g N/A
Vitamin A 0µg 1µg 0%
Trans fat 0g 0.014g N/A
Monounsaturated fat 0.002g 0.129g 0%
Tryptophan 0.021mg 0.226mg 0%
Threonine 0.067mg 0.727mg 0%
Isoleucine 0.066mg 0.776mg 0%
Leucine 0.098mg 1.307mg 0%
Lysine 0.107mg 1.386mg 0%
Methionine 0.032mg 0.452mg 0%
Phenylalanine 0.081mg 0.708mg 0%
Valine 0.103mg 0.806mg 0%
Histidine 0.035mg 0.393mg 0%
Fructose 0.26g 0g 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
Potato
1
2% 17% 79%
Protein: 2.05 g
Fats: 0.09 g
Carbs: 17.49 g
Water: 79.25 g
Other: 1.12 g
Crab
4
18% 80% 2%
Protein: 17.88 g
Fats: 0.74 g
Carbs: 0 g
Water: 79.69 g
Other: 1.69 g
Contains more CarbsCarbs +∞%
Contains more ProteinProtein +772.2%
Contains more FatsFats +722.2%
Contains more OtherOther +50.9%
~equal in Water ~79.69g

Fat Type Comparison

Fat type breakdown side-by-side comparison
Potato
1
36% 3% 61%
Saturated fat: Sat. Fat 0.025 g
Monounsaturated fat: Mono. Fat 0.002 g
Polyunsaturated fat: Poly. Fat 0.042 g
Crab
2
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 less Sat. FatSaturated fat -87.6%
Contains more Mono. FatMonounsaturated fat +6350%
Contains more Poly. FatPolyunsaturated fat +514.3%

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. Potato - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170026/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.