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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
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
:
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 Zinc +197.7%
Contains more Copper +535.9%
Equal in Potassium - 259
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 9% 29% 19% 221% 25% 16% 35% 43%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 28% 19% 26% 101% 23% 74% 104% 272%
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 Zinc +197.7%
Contains more Copper +535.9%
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 A +15050%
Contains more Vitamin C +397%
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 Folate +80.4%
Contains more Vitamin B12 +246.5%
Contains more Vitamin B3 +25.3%
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 1% 37% 0% 11% 6% 22% 52% 60% 36% 39% 417% 1%
Contains more Vitamin A +15050%
Contains more Vitamin C +397%
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 Folate +80.4%
Contains more Vitamin B12 +246.5%
Contains more Vitamin B3 +25.3%

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
Lower in Sugar 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

All nutrients comparison - raw data values

Nutrient Roe Crab Opinion
Net carbs 1.92g 0g Roe
Protein 28.62g 17.88g Roe
Fats 8.23g 0.74g Roe
Carbs 1.92g 0g Roe
Calories 204kcal 83kcal Roe
Starch g 0g Crab
Fructose g 0g Crab
Sugar g 0g Roe
Fiber 0g 0g
Calcium 28mg 91mg Crab
Iron 0.77mg 0.5mg Roe
Magnesium 26mg 36mg Crab
Phosphorus 515mg 234mg Roe
Potassium 283mg 259mg Roe
Sodium 117mg 563mg Roe
Zinc 1.28mg 3.81mg Crab
Copper 0.128mg 0.814mg Crab
Vitamin A 303IU 2IU Roe
Vitamin E mg 1.84mg Crab
Vitamin D IU 0IU Crab
Vitamin D µg 0µg Crab
Vitamin C 16.4mg 3.3mg Roe
Vitamin B1 0.277mg 0.023mg Roe
Vitamin B2 0.949mg 0.093mg Roe
Vitamin B3 2.192mg 2.747mg Crab
Vitamin B5 1.154mg 0.997mg Roe
Vitamin B6 0.185mg 0.156mg Roe
Folate 92µg 51µg Roe
Vitamin B12 11.54µg 3.33µg Roe
Vitamin K µg 0.3µg Crab
Tryptophan 0.375mg 0.226mg Roe
Threonine 1.305mg 0.727mg Roe
Isoleucine 1.465mg 0.776mg Roe
Leucine 2.509mg 1.307mg Roe
Lysine 2.179mg 1.386mg Roe
Methionine 0.71mg 0.452mg Roe
Phenylalanine 1.401mg 0.708mg Roe
Valine 1.676mg 0.806mg Roe
Histidine 0.778mg 0.393mg Roe
Cholesterol 479mg 97mg Crab
Trans Fat g 0.014g Roe
Saturated Fat 1.866g 0.201g Crab
Monounsaturated Fat 2.129g 0.129g Roe
Polyunsaturated fat 3.404g 0.258g Roe

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Roe Crab
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
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 food.
Protein
172%
Roe
107%
Crab
Carbohydrates
2%
Roe
0%
Crab
Fats
38%
Roe
3%
Crab

Comparison summary

Which food is lower in Sugar?
Roe
Roe is lower in Sugar (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 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 - 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.