Brown rice vs. Crab — In-Depth Nutrition Comparison

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How are brown rice and crab different?

Brown rice is richer in manganese and vitamin B1, while crab is higher in vitamin B12, copper, selenium, zinc, phosphorus, and choline.
Crab covers your daily need for vitamin B12, 139% more than brown rice.
Brown rice contains 13 times more manganese than crab. Brown rice contains 0.974mg of manganese, while crab contains 0.074mg.
Brown rice is lower in sodium.
Brown rice has a higher glycemic index (66) than crab (0).

Rice, brown, long-grain, cooked and Crustaceans, crab, blue, canned types were used in this article.

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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

Contains more IronIron	+12%
Contains less SodiumSodium	-99.3%
Contains more ManganeseManganese	+1216.2%

Contains more CalciumCalcium	+2933.3%
Contains more PotassiumPotassium	+201.2%
Contains more CopperCopper	+667.9%
Contains more ZincZinc	+436.6%
Contains more PhosphorusPhosphorus	+127.2%
Contains more SeleniumSelenium	+639.7%

~equal in Magnesium ~36mg

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

Contains more Vitamin B1Vitamin B1

+673.9%

Contains more Vitamin CVitamin C	+∞%
Contains more Vitamin AVitamin A	+∞%
Contains more Vitamin EVitamin E	+982.4%
Contains more Vitamin B2Vitamin B2	+34.8%
Contains more Vitamin B5Vitamin B5	+162.4%
Contains more Vitamin B6Vitamin B6	+26.8%
Contains more Vitamin B12Vitamin B12	+∞%
Contains more Vitamin KVitamin K	+50%
Contains more FolateFolate	+466.7%
Contains more CholineCholine	+779.3%

~equal in Vitamin D ~0µg

~equal in Vitamin B3 ~2.747mg

All nutrients comparison - raw data values

Nutrient			DV% diff.
Vitamin B12	0µg	3.33µg	139%
Copper	0.106mg	0.814mg	79%
Selenium	5.8µg	42.9µg	67%
Manganese	0.974mg	0.074mg	39%
Cholesterol	0mg	97mg	32%
Protein	2.74g	17.88g	30%
Zinc	0.71mg	3.81mg	28%
Sodium	4mg	563mg	24%
Phosphorus	103mg	234mg	19%
Vitamin B1	0.178mg	0.023mg	13%
Choline	9.2mg	80.9mg	13%
Vitamin B5	0.38mg	0.997mg	12%
Folate	9µg	51µg	11%
Vitamin E	0.17mg	1.84mg	11%
Starch	24.79g	0g	10%
Carbs	25.58g	0g	9%
Calcium	3mg	91mg	9%
Fiber	1.6g	0g	6%
Potassium	86mg	259mg	5%
Vitamin C	0mg	3.3mg	4%
Vitamin B6	0.123mg	0.156mg	3%
Vitamin B2	0.069mg	0.093mg	2%
Calories	123kcal	83kcal	2%
Vitamin B3	2.561mg	2.747mg	1%
Iron	0.56mg	0.5mg	1%
Magnesium	39mg	36mg	1%
Monounsaturated fat	0.369g	0.129g	1%
Polyunsaturated fat	0.366g	0.258g	1%
Fats	0.97g	0.74g	0%
Net carbs	23.98g	0g	N/A
Sugar	0.24g	0g	N/A
Vitamin A	0µg	1µg	0%
Vitamin K	0.2µg	0.3µg	0%
Trans fat	0g	0.014g	N/A
Saturated fat	0.26g	0.201g	0%
Tryptophan	0.033mg	0.226mg	0%
Threonine	0.095mg	0.727mg	0%
Isoleucine	0.109mg	0.776mg	0%
Leucine	0.214mg	1.307mg	0%
Lysine	0.099mg	1.386mg	0%
Methionine	0.058mg	0.452mg	0%
Phenylalanine	0.133mg	0.708mg	0%
Valine	0.151mg	0.806mg	0%
Histidine	0.066mg	0.393mg	0%
Omega-3 - EPA	0g	0.101g	N/A
Omega-3 - DHA	0g	0.067g	N/A
Omega-3 - ALA	0.011g		N/A
Omega-3 - DPA	0g	0.009g	N/A
Omega-6 - Eicosadienoic acid	0g	0.005g	N/A
Omega-6 - Linoleic acid	0.355g		N/A