Brown rice vs. Crab meat — In-Depth Nutrition Comparison

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The main differences between brown rice and crab meat

Brown rice is richer in manganese and vitamin B1, yet crab meat is richer in vitamin B12, copper, zinc, selenium, phosphorus, and folate.
Daily need coverage for vitamin B12 for crab meat is 479% higher.
Brown rice contains 24 times more manganese than crab meat. Brown rice contains 0.974mg of manganese, while crab meat contains 0.04mg.
Brown rice contains less sodium.
Crab meat has a lower glycemic index than brown rice.

Food types used in this article are Rice, brown, long-grain, cooked and Crustaceans, crab, alaska king, cooked, moist heat.

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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.

Brown rice

Crab meat

Contains less SodiumSodium	-99.6%
Contains more ManganeseManganese	+2335%

Contains more MagnesiumMagnesium	+61.5%
Contains more CalciumCalcium	+1866.7%
Contains more PotassiumPotassium	+204.7%
Contains more IronIron	+35.7%
Contains more CopperCopper	+1015.1%
Contains more ZincZinc	+973.2%
Contains more PhosphorusPhosphorus	+171.8%
Contains more SeleniumSelenium	+589.7%

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.

Brown rice

Crab meat

Contains more Vitamin EVitamin E	+∞%
Contains more Vitamin B1Vitamin B1	+235.8%
Contains more Vitamin B2Vitamin B2	+25.5%
Contains more Vitamin B3Vitamin B3	+91.1%
Contains more Vitamin KVitamin K	+∞%
Contains more CholineCholine	+∞%

Contains more Vitamin CVitamin C	+∞%
Contains more Vitamin AVitamin A	+∞%
Contains more Vitamin B6Vitamin B6	+46.3%
Contains more Vitamin B12Vitamin B12	+∞%
Contains more FolateFolate	+466.7%

~equal in Vitamin D ~µg

~equal in Vitamin B5 ~0.4mg

All nutrients comparison - raw data values

Nutrient			DV% diff.
Vitamin B12	0µg	11.5µg	479%
Copper	0.106mg	1.182mg	120%
Zinc	0.71mg	7.62mg	63%
Selenium	5.8µg	40µg	62%
Sodium	4mg	1072mg	46%
Manganese	0.974mg	0.04mg	41%
Protein	2.74g	19.35g	33%
Phosphorus	103mg	280mg	25%
Cholesterol	0mg	53mg	18%
Folate	9µg	51µg	11%
Starch	24.79g		10%
Vitamin B1	0.178mg	0.053mg	10%
Carbs	25.58g	0g	9%
Vitamin B3	2.561mg	1.34mg	8%
Vitamin C	0mg	7.6mg	8%
Fiber	1.6g	0g	6%
Calcium	3mg	59mg	6%
Magnesium	39mg	63mg	6%
Potassium	86mg	262mg	5%
Vitamin B6	0.123mg	0.18mg	4%
Iron	0.56mg	0.76mg	3%
Choline	9.2mg		2%
Saturated fat	0.26g	0.133g	1%
Polyunsaturated fat	0.366g	0.536g	1%
Calories	123kcal	97kcal	1%
Vitamin B2	0.069mg	0.055mg	1%
Vitamin E	0.17mg		1%
Vitamin A	0µg	9µg	1%
Fats	0.97g	1.54g	1%
Net carbs	23.98g	0g	N/A
Sugar	0.24g		N/A
Vitamin B5	0.38mg	0.4mg	0%
Vitamin K	0.2µg		0%
Monounsaturated fat	0.369g	0.185g	0%
Tryptophan	0.033mg	0.269mg	0%
Threonine	0.095mg	0.783mg	0%
Isoleucine	0.109mg	0.938mg	0%
Leucine	0.214mg	1.536mg	0%
Lysine	0.099mg	1.684mg	0%
Methionine	0.058mg	0.545mg	0%
Phenylalanine	0.133mg	0.817mg	0%
Valine	0.151mg	0.91mg	0%
Histidine	0.066mg	0.393mg	0%
Omega-3 - EPA	0g	0.295g	N/A
Omega-3 - DHA	0g	0.118g	N/A
Omega-3 - ALA	0.011g		N/A
Omega-3 - DPA	0g	0.031g	N/A
Omega-6 - Linoleic acid	0.355g		N/A