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Roe vs Crab meat - In-Depth Nutrition Comparison

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The main differences between Roe and Crab meat

  • Roe is richer in Vitamin B2, Phosphorus, Selenium, Vitamin B1, Vitamin B5, and Folate, yet Crab meat is richer in Copper, and Zinc.
  • Daily need coverage for Cholesterol from Roe is 142% higher.
  • Roe contains 17 times more Vitamin B2 than Crab meat. Roe contains 0.949mg of Vitamin B2, while Crab meat contains 0.055mg.
  • Crab meat contains less Cholesterol.

Food types used in this article are Fish, roe, mixed species, cooked, dry heat and Crustaceans, crab, alaska king, cooked, moist heat.

Infographic

Roe 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" chart below show how much of the daily needs can be covered by 300 grams of the food
Roe
4
:
Contains more Phosphorus +83.9%
Contains less Sodium -89.1%
Contains more Calcium +110.7%
Contains more Magnesium +142.3%
Contains more Zinc +495.3%
Contains more Copper +823.4%
Equal in Iron - 0.76
Equal in Potassium - 262
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 9% 29% 19% 221% 25% 16% 35% 43%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 18% 29% 45% 120% 24% 140% 208% 394%
Contains more Phosphorus +83.9%
Contains less Sodium -89.1%
Contains more Calcium +110.7%
Contains more Magnesium +142.3%
Contains more Zinc +495.3%
Contains more Copper +823.4%
Equal in Iron - 0.76
Equal in Potassium - 262

Vitamin Comparison

Vitamin comparison score is based on the number of vitamins by which one or the other food is richer. The "coverage" chart below show how much of the daily needs can be covered by 300 grams of the food
Roe
9
:
Contains more Vitamin A +944.8%
Contains more Vitamin C +115.8%
Contains more Vitamin B1 +422.6%
Contains more Vitamin B2 +1625.5%
Contains more Vitamin B3 +63.6%
Contains more Vitamin B5 +188.5%
Contains more Folate +80.4%
Equal in Vitamin B6 - 0.18
Equal in Vitamin B12 - 11.5
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 19% 0% 0% 55% 70% 219% 42% 70% 43% 69% 1443% 0%
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 +944.8%
Contains more Vitamin C +115.8%
Contains more Vitamin B1 +422.6%
Contains more Vitamin B2 +1625.5%
Contains more Vitamin B3 +63.6%
Contains more Vitamin B5 +188.5%
Contains more Folate +80.4%
Equal in Vitamin B6 - 0.18
Equal in Vitamin B12 - 11.5

Comparison summary table

Pay attention to the most right column. It shows the amounts side by side, making it easier to realize the amount of difference.
Roe Crab meat
Lower in Sodium ok
Rich in vitamins ok
Lower in Cholesterol ok
Lower in Saturated Fat ok
Lower in glycemic index ok
Lower in price ok
Lower in Sugar Equal
Rich in minerals Equal

All nutrients comparison - raw data values

Nutrient Roe Crab meat Opinion
Net carbs 1.92g 0g Roe
Protein 28.62g 19.35g Roe
Fats 8.23g 1.54g Roe
Carbs 1.92g 0g Roe
Calories 204kcal 97kcal Roe
Starch g g
Fructose g g
Sugar g g
Fiber 0g 0g
Calcium 28mg 59mg Crab meat
Iron 0.77mg 0.76mg Roe
Magnesium 26mg 63mg Crab meat
Phosphorus 515mg 280mg Roe
Potassium 283mg 262mg Roe
Sodium 117mg 1072mg Roe
Zinc 1.28mg 7.62mg Crab meat
Copper 0.128mg 1.182mg Crab meat
Vitamin A 303IU 29IU Roe
Vitamin E mg mg
Vitamin D IU IU
Vitamin D µg µg
Vitamin C 16.4mg 7.6mg Roe
Vitamin B1 0.277mg 0.053mg Roe
Vitamin B2 0.949mg 0.055mg Roe
Vitamin B3 2.192mg 1.34mg Roe
Vitamin B5 1.154mg 0.4mg Roe
Vitamin B6 0.185mg 0.18mg Roe
Folate 92µg 51µg Roe
Vitamin B12 11.54µg 11.5µg Roe
Vitamin K µg µg
Tryptophan 0.375mg 0.269mg Roe
Threonine 1.305mg 0.783mg Roe
Isoleucine 1.465mg 0.938mg Roe
Leucine 2.509mg 1.536mg Roe
Lysine 2.179mg 1.684mg Roe
Methionine 0.71mg 0.545mg Roe
Phenylalanine 1.401mg 0.817mg Roe
Valine 1.676mg 0.91mg Roe
Histidine 0.778mg 0.393mg Roe
Cholesterol 479mg 53mg Crab meat
Trans Fat g g
Saturated Fat 1.866g 0.133g Crab meat
Monounsaturated Fat 2.129g 0.185g Roe
Polyunsaturated fat 3.404g 0.536g Roe

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Roe Crab meat
Low Fats diet ok
Low Carbs diet ok
Low Calories diet ok
Low glycemic index diet ok

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Vitamin and Mineral Summary Scores

The summary score is calculated by summing up the daily values contained in 300 grams of the product. Obviously the more the food fulfills human daily needs, the more the summary score is.
Vitamin Summary Score
169
Roe
135
Crab meat
Mineral Summary Score
49
Roe
122
Crab meat

Macronutrients Comparison

Macronutrient comparison charts compare the amount of protein, total fats, and total carbohydrates in 300 grams of the food. The displayed values show how much of the daily needs can be covered by 300 grams of food.
Protein
172%
Roe
116%
Crab meat
Carbohydrates
2%
Roe
0%
Crab meat
Fats
38%
Roe
7%
Crab meat

Comparison summary

Which food contains less Sodium?
Roe
Roe contains less Sodium (difference - 955mg)
Which food is richer in vitamins?
Roe
Roe is relatively richer in vitamins
Which food is lower in Cholesterol?
Crab meat
Crab meat is lower in Cholesterol (difference - 426mg)
Which food is lower in Saturated Fat?
Crab meat
Crab meat is lower in Saturated Fat (difference - 1.733g)
Which food is lower in glycemic index?
Crab meat
Crab meat is lower in glycemic index (difference - 27)
Which food is cheaper?
Crab meat
Crab meat is cheaper (difference - $88)
Which food contains less Sugar?
?
The foods are relatively equal in Sugar ( g)
Which food is richer in minerals?
?
It cannot be stated which food is richer in vitamins. See the charts below for detailed information. See the charts below for detailed information. See the charts below for detailed information.

References

The source of all the nutrient values on the page (excluding the main article the sources for which are presented separately if present) is the USDA's FoodCentral. The exact links to the foods presented on this page can be found below.

  1. Roe - https://fdc.nal.usda.gov/fdc-app.html#/food-details/174239/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.