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Roe vs Crab - In-Depth Nutrition Comparison

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How are Roe and Crab different?

  • Roe is richer in Vitamin B12, Vitamin B2, Phosphorus, Vitamin B1, Selenium and Vitamin C, while Crab is higher in Copper and Zinc.
  • Roe covers your daily need of Vitamin B12 342% more than Crab.
  • Roe contains 12 times more Vitamin B1 than Crab. Roe contains 0.277mg of Vitamin B1, while Crab contains 0.023mg.
  • Crab is lower in Cholesterol.

Fish, roe, mixed species, cooked, dry heat and Crustaceans, crab, blue, canned types were used in this article.

Infographic

Roe vs Crab infographic
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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" chart below show how much of the daily needs can be covered by 300 grams of the food
Roe
4
:
4
Crab
Contains more Iron +54%
Contains more Phosphorus +120.1%
Contains less Sodium -79.2%
Contains more Calcium +225%
Contains more Magnesium +38.5%
Contains more Copper +535.9%
Contains more Zinc +197.7%
Equal in Potassium - 259
Iron Calcium Potassium Magnesium Copper Zinc Phosphorus Sodium 29% 9% 25% 19% 43% 35% 221% 16%
Iron Calcium Potassium Magnesium Copper Zinc Phosphorus Sodium 19% 28% 23% 26% 272% 104% 101% 74%
Contains more Iron +54%
Contains more Phosphorus +120.1%
Contains less Sodium -79.2%
Contains more Calcium +225%
Contains more Magnesium +38.5%
Contains more Copper +535.9%
Contains more Zinc +197.7%
Equal in Potassium - 259

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
8
:
4
Crab
Contains more Vitamin C +397%
Contains more Vitamin A +15050%
Contains more Vitamin B1 +1104.3%
Contains more Vitamin B2 +920.4%
Contains more Vitamin B5 +15.7%
Contains more Vitamin B6 +18.6%
Contains more Vitamin B12 +246.5%
Contains more Folate +80.4%
Contains more Vitamin B3 +25.3%
Vitamin C Vitamin A Vitamin E Vitamin D Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Vitamin B12 Vitamin K Folate 55% 19% 0% 0% 70% 219% 42% 70% 43% 1443% 0% 69%
Vitamin C Vitamin A Vitamin E Vitamin D Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Vitamin B12 Vitamin K Folate 11% 1% 37% 0% 6% 22% 52% 60% 36% 417% 1% 39%
Contains more Vitamin C +397%
Contains more Vitamin A +15050%
Contains more Vitamin B1 +1104.3%
Contains more Vitamin B2 +920.4%
Contains more Vitamin B5 +15.7%
Contains more Vitamin B6 +18.6%
Contains more Vitamin B12 +246.5%
Contains more Folate +80.4%
Contains more Vitamin B3 +25.3%

Vitamin and Mineral Summary Scores

Summary score is calculated by summing up the daily values contained in 300 grams of the product. Obviously the more the food fulfils human daily needs, the more the summary score is
Vitamin Summary Score
169
Roe
56
Crab
Mineral Summary Score
49
Roe
80
Crab

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 the food
Protein
172%
Roe
107%
Crab
Carbohydrates
2%
Roe
0%
Crab
Fats
38%
Roe
3%
Crab

Comparison summary table

Pay attention at the most right column. It shows the amounts side by side, making it easier to realize the amount of difference.
Roe Crab
Lower in Sugars ok
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
Rich in minerals Equal

Which food is preferable in case of diets?

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

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Comparison summary

Which food contains less Sugars?
Roe
Roe contains less Sugars (difference - 0g)
Which food contains less Sodium?
Roe
Roe contains less Sodium (difference - 446mg)
Which food is richer in vitamins?
Roe
Roe is relatively richer in vitamins
Which food is lower in Cholesterol?
Crab
Crab is lower in Cholesterol (difference - 382mg)
Which food is lower in Saturated Fat?
Crab
Crab is lower in Saturated Fat (difference - 1.665g)
Which food is lower in glycemic index?
Crab
Crab is lower in glycemic index (difference - 27)
Which food is cheaper?
Crab
Crab is cheaper (difference - $88)
Which food is richer in minerals?
?
It cannot be definitely stated which food is richer in minerals. See charts below for detailed information.

All nutrients comparison - raw data values

In the column "Opinion" we made some assumptions which could be controversial. For instance we are assuming that less saturated fats is good for you. Please ignore this column if you have your own opinion.We marked the nutrients, comparison of which we considered as not meaningful, as "N/A"
Nutrient Roe Crab Opinion
Calories 204 83 Roe
Protein 28.62 17.88 Roe
Fats 8.23 0.74 Roe
Vitamin C 16.4 3.3 Roe
Carbs 1.92 0 Roe
Cholesterol 479 97 Crab
Vitamin D 0 Crab
Iron 0.77 0.5 Roe
Calcium 28 91 Crab
Potassium 283 259 Roe
Magnesium 26 36 Crab
Sugars 0 Roe
Fiber 0 0
Copper 0.128 0.814 Crab
Zinc 1.28 3.81 Crab
Starch 0 Crab
Phosphorus 515 234 Roe
Sodium 117 563 Roe
Vitamin A 303 2 Roe
Vitamin E 1.84 Crab
Vitamin D 0 Crab
Vitamin B1 0.277 0.023 Roe
Vitamin B2 0.949 0.093 Roe
Vitamin B3 2.192 2.747 Crab
Vitamin B5 1.154 0.997 Roe
Vitamin B6 0.185 0.156 Roe
Vitamin B12 11.54 3.33 Roe
Vitamin K 0.3 Crab
Folate 92 51 Roe
Trans Fat 0.014 Roe
Saturated Fat 1.866 0.201 Crab
Monounsaturated Fat 2.129 0.129 Roe
Polyunsaturated fat 3.404 0.258 Roe
Tryptophan 0.375 0.226 Roe
Threonine 1.305 0.727 Roe
Isoleucine 1.465 0.776 Roe
Leucine 2.509 1.307 Roe
Lysine 2.179 1.386 Roe
Methionine 0.71 0.452 Roe
Phenylalanine 1.401 0.708 Roe
Valine 1.676 0.806 Roe
Histidine 0.778 0.393 Roe
Fructose 0 Crab

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 of 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 - 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.