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  6. Roe vs. Crab

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 for 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.
  • Roe has a higher glycemic index (27) than crab (0).

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" charts below show how much of the daily needs can be covered by 300 grams of the food.
Roe
Roe
4
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 19% 8.4% 25% 29% 43% 35% 221% 15% 1.7% 282%
Crab
Crab
5
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 +54%
Contains more PhosphorusPhosphorus +120.1%
Contains less SodiumSodium -79.2%
Contains more SeleniumSelenium +20.5%
Contains more MagnesiumMagnesium +38.5%
Contains more CalciumCalcium +225%
Contains more CopperCopper +535.9%
Contains more ZincZinc +197.7%
Contains more ManganeseManganese +469.2%
~equal in Potassium ~259mg

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.
Roe
Roe
8
Vitamin C Vit. C Vitamin D Vit. D Vitamin A Vit. A Vitamin E Vit. E 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 55% 0% 30% 0% 69% 219% 41% 69% 43% 1443% 0% 69%
Crab
Crab
3
Vitamin C Vit. C Vitamin D Vit. D Vitamin A Vit. A Vitamin E Vit. E 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 11% 0% 0.33% 37% 5.8% 21% 52% 60% 36% 416% 0.75% 38%
Contains more Vitamin CVitamin C +397%
Contains more Vitamin AVitamin A +9000%
Contains more Vitamin B1Vitamin B1 +1104.3%
Contains more Vitamin B2Vitamin B2 +920.4%
Contains more Vitamin B5Vitamin B5 +15.7%
Contains more Vitamin B6Vitamin B6 +18.6%
Contains more Vitamin B12Vitamin B12 +246.5%
Contains more FolateFolate +80.4%
Contains more Vitamin B3Vitamin B3 +25.3%
~equal in Vitamin D ~0µg

All nutrients comparison - raw data values

Nutrient Roe Crab DV% diff.
Vitamin B12 11.54µg 3.33µg 342%
Cholesterol 479mg 97mg 127%
Copper 0.128mg 0.814mg 76%
Vitamin B2 0.949mg 0.093mg 66%
Phosphorus 515mg 234mg 40%
Zinc 1.28mg 3.81mg 23%
Protein 28.62g 17.88g 21%
Vitamin B1 0.277mg 0.023mg 21%
Polyunsaturated fat 3.404g 0.258g 21%
Sodium 117mg 563mg 19%
Selenium 51.7µg 42.9µg 16%
Vitamin C 16.4mg 3.3mg 15%
Choline 80.9mg 15%
Fats 8.23g 0.74g 12%
Vitamin E 1.84mg 12%
Vitamin A 91µg 1µg 10%
Folate 92µg 51µg 10%
Saturated fat 1.866g 0.201g 8%
Calories 204kcal 83kcal 6%
Calcium 28mg 91mg 6%
Monounsaturated fat 2.129g 0.129g 5%
Iron 0.77mg 0.5mg 3%
Manganese 0.013mg 0.074mg 3%
Vitamin B3 2.192mg 2.747mg 3%
Vitamin B5 1.154mg 0.997mg 3%
Magnesium 26mg 36mg 2%
Vitamin B6 0.185mg 0.156mg 2%
Carbs 1.92g 0g 1%
Potassium 283mg 259mg 1%
Protein per 100 calories 14g 22g N/A
Calories per 10 g protein 71kcal 46kcal N/A
Weight per 100 calories 49g 120g N/A
Unsaturated / Saturated Fat ratio 3 1.9 N/A
Net carbs 1.92g 0g N/A
Vitamin K 0.3µg 0%
Trans fat 0.014g N/A
Tryptophan 0.375mg 0.226mg 0%
Threonine 1.305mg 0.727mg 0%
Isoleucine 1.465mg 0.776mg 0%
Leucine 2.509mg 1.307mg 0%
Lysine 2.179mg 1.386mg 0%
Methionine 0.71mg 0.452mg 0%
Phenylalanine 1.401mg 0.708mg 0%
Valine 1.676mg 0.806mg 0%
Histidine 0.778mg 0.393mg 0%
Omega-3 - EPA 1.26g 0.101g N/A
Omega-3 - DHA 1.747g 0.067g N/A
Omega-3 - DPA 0.105g 0.009g N/A
Omega-6 - Eicosadienoic acid 0.005g N/A

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Roe
Roe
4
29% 8% 2% 59% 3%
Protein: 28.62 g
Fats: 8.23 g
Carbs: 1.92 g
Water: 58.63 g
Other: 2.6 g
Crab
Crab
1
18% 80% 2%
Protein: 17.88 g
Fats: 0.74 g
Carbs: 0 g
Water: 79.69 g
Other: 1.69 g
Contains more ProteinProtein +60.1%
Contains more FatsFats +1012.2%
Contains more CarbsCarbs +∞%
Contains more OtherOther +53.8%
Contains more WaterWater +35.9%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Roe
Roe
2
25% 29% 46%
Saturated fat: Sat. Fat 1.866 g
Monounsaturated fat: Mono. Fat 2.129 g
Polyunsaturated fat: Poly. Fat 3.404 g
Crab
Crab
1
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 more Mono. FatMonounsaturated fat +1550.4%
Contains more Poly. FatPolyunsaturated fat +1219.4%
Contains less Sat. FatSaturated fat -89.2%

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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. 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.