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Rice vs. Crab — In-Depth Nutrition Comparison

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What are the main differences between rice and crab?

  • Rice is richer in manganese, yet crab is richer in vitamin B12, copper, selenium, zinc, phosphorus, choline, and vitamin B5.
  • Crab's daily need coverage for vitamin B12 is 139% higher.
  • Rice has 6 times more manganese than crab. Rice has 0.472mg of manganese, while crab has 0.074mg.
  • Rice contains less sodium.
  • Crab has a lower glycemic index than rice.

We used Rice, white, long-grain, regular, enriched, cooked and Crustaceans, crab, blue, canned types in this comparison.

Infographic

Rice 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.
Rice
3
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 8.6% 3% 3.1% 45% 23% 13% 18% 0.13% 62% 41%
Crab
7
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 IronIron +140%
Contains less SodiumSodium -99.8%
Contains more ManganeseManganese +537.8%
Contains more MagnesiumMagnesium +200%
Contains more CalciumCalcium +810%
Contains more PotassiumPotassium +640%
Contains more CopperCopper +1079.7%
Contains more ZincZinc +677.6%
Contains more PhosphorusPhosphorus +444.2%
Contains more SeleniumSelenium +472%

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.
Rice
2
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 0% 0% 0.8% 0% 41% 3% 28% 23% 21% 0% 0% 44% 1.1%
Crab
10
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 B1Vitamin B1 +608.7%
Contains more FolateFolate +13.7%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin EVitamin E +4500%
Contains more Vitamin B2Vitamin B2 +615.4%
Contains more Vitamin B3Vitamin B3 +86.1%
Contains more Vitamin B5Vitamin B5 +155.6%
Contains more Vitamin B6Vitamin B6 +67.7%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more Vitamin KVitamin K +∞%
Contains more CholineCholine +3752.4%
~equal in Vitamin D ~0µg

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Rice
1
3% 28% 68%
Protein: 2.69 g
Fats: 0.28 g
Carbs: 28.17 g
Water: 68.44 g
Other: 0.42 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 +564.7%
Contains more FatsFats +164.3%
Contains more WaterWater +16.4%
Contains more OtherOther +302.4%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Rice
1
32% 37% 32%
Saturated fat: Sat. Fat 0.077 g
Monounsaturated fat: Mono. Fat 0.088 g
Polyunsaturated fat: Poly. Fat 0.076 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 -61.7%
Contains more Mono. FatMonounsaturated fat +46.6%
Contains more Poly. FatPolyunsaturated fat +239.5%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Rice Crab DV% diff.
Vitamin B12 0µg 3.33µg 139%
Copper 0.069mg 0.814mg 83%
Selenium 7.5µg 42.9µg 64%
Cholesterol 0mg 97mg 32%
Protein 2.69g 17.88g 30%
Zinc 0.49mg 3.81mg 30%
Phosphorus 43mg 234mg 27%
Sodium 1mg 563mg 24%
Manganese 0.472mg 0.074mg 17%
Choline 2.1mg 80.9mg 14%
Vitamin B1 0.163mg 0.023mg 12%
Vitamin E 0.04mg 1.84mg 12%
Vitamin B5 0.39mg 0.997mg 12%
Carbs 28.17g 0g 9%
Iron 1.2mg 0.5mg 9%
Vitamin B3 1.476mg 2.747mg 8%
Calcium 10mg 91mg 8%
Potassium 35mg 259mg 7%
Magnesium 12mg 36mg 6%
Vitamin B2 0.013mg 0.093mg 6%
Vitamin B6 0.093mg 0.156mg 5%
Vitamin C 0mg 3.3mg 4%
Folate 58µg 51µg 2%
Calories 130kcal 83kcal 2%
Fiber 0.4g 0g 2%
Fats 0.28g 0.74g 1%
Saturated fat 0.077g 0.201g 1%
Polyunsaturated fat 0.076g 0.258g 1%
Net carbs 27.77g 0g N/A
Sugar 0.05g 0g N/A
Vitamin A 0µg 1µg 0%
Vitamin K 0µg 0.3µg 0%
Trans fat 0.014g N/A
Monounsaturated fat 0.088g 0.129g 0%
Tryptophan 0.031mg 0.226mg 0%
Threonine 0.096mg 0.727mg 0%
Isoleucine 0.116mg 0.776mg 0%
Leucine 0.222mg 1.307mg 0%
Lysine 0.097mg 1.386mg 0%
Methionine 0.063mg 0.452mg 0%
Phenylalanine 0.144mg 0.708mg 0%
Valine 0.164mg 0.806mg 0%
Histidine 0.063mg 0.393mg 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

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Rice Crab
Low Calories diet ok
Low Fats diet ok
Low Carbs diet ok
Low Glycemic Index diet ok

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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
12%
Rice
56%
Crab
Minerals Daily Need Coverage Score
22%
Rice
89%
Crab

Comparison summary

Which food is lower in Cholesterol?
Rice
Rice is lower in Cholesterol (difference - 97mg)
Which food contains less Sodium?
Rice
Rice contains less Sodium (difference - 562mg)
Which food is lower in Saturated fat?
Rice
Rice is lower in Saturated fat (difference - 0.124g)
Which food is cheaper?
Rice
Rice is cheaper (difference - $11)
Which food is lower in Sugar?
Crab
Crab is lower in Sugar (difference - 0.05g)
Which food is lower in glycemic index?
Crab
Crab is lower in glycemic index (difference - 60)
Which food is richer in minerals?
Crab
Crab is relatively richer in minerals
Which food is richer in vitamins?
Crab
Crab is relatively richer in vitamins

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. Rice - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168878/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.