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  6. Rye vs. Crab meat

Rye vs. Crab meat — In-Depth Nutrition Comparison

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How are rye and crab meat different?

  • Rye is higher in manganese, fiber, iron, vitamin B1, and vitamin B5; however, crab meat is richer in vitamin B12, copper, selenium, and zinc.
  • Daily need coverage for vitamin B12 for crab meat is 479% higher.
  • Rye has less sodium.
  • Crab meat has a lower glycemic index (0) than rye (34).

Rye grain and Crustaceans, crab, alaska king, cooked, moist heat are the varieties used in this article.

Infographic

Rye 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" charts below show how much of the daily needs can be covered by 300 grams of the food.
Rye
Rye
6
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 79% 7.2% 45% 99% 122% 72% 142% 0.26% 336% 76%
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 45% 18% 23% 29% 394% 208% 120% 140% 5.2% 218%
Contains more MagnesiumMagnesium +74.6%
Contains more PotassiumPotassium +94.7%
Contains more IronIron +246.1%
Contains more PhosphorusPhosphorus +18.6%
Contains less SodiumSodium -99.8%
Contains more ManganeseManganese +6342.5%
Contains more CalciumCalcium +145.8%
Contains more CopperCopper +222.1%
Contains more ZincZinc +187.5%
Contains more SeleniumSelenium +187.8%

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.
Rye
Rye
8
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% 0.33% 17% 0% 79% 58% 80% 87% 68% 0% 15% 29% 17%
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 25% 3% 0% 0% 13% 13% 25% 24% 42% 1438% 0% 38% 0%
Contains more Vitamin EVitamin E +∞%
Contains more Vitamin B1Vitamin B1 +496.2%
Contains more Vitamin B2Vitamin B2 +356.4%
Contains more Vitamin B3Vitamin B3 +218.7%
Contains more Vitamin B5Vitamin B5 +264%
Contains more Vitamin B6Vitamin B6 +63.3%
Contains more Vitamin KVitamin K +∞%
Contains more CholineCholine +∞%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +800%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more FolateFolate +34.2%
~equal in Vitamin D ~µg

All nutrients comparison - raw data values

Nutrient Rye Crab meat DV% diff.
Vitamin B12 0µg 11.5µg 479%
Manganese 2.577mg 0.04mg 110%
Copper 0.367mg 1.182mg 91%
Fiber 15.1g 0g 60%
Sodium 2mg 1072mg 47%
Selenium 13.9µg 40µg 47%
Zinc 2.65mg 7.62mg 45%
Carbs 75.86g 0g 25%
Iron 2.63mg 0.76mg 23%
Vitamin B1 0.316mg 0.053mg 22%
Vitamin B5 1.456mg 0.4mg 21%
Vitamin B3 4.27mg 1.34mg 18%
Protein 10.34g 19.35g 18%
Cholesterol 0mg 53mg 18%
Vitamin B2 0.251mg 0.055mg 15%
Calories 338kcal 97kcal 12%
Magnesium 110mg 63mg 11%
Vitamin B6 0.294mg 0.18mg 9%
Vitamin C 0mg 7.6mg 8%
Phosphorus 332mg 280mg 7%
Potassium 510mg 262mg 7%
Vitamin E 0.85mg 6%
Choline 30.4mg 6%
Vitamin K 5.9µg 5%
Calcium 24mg 59mg 4%
Folate 38µg 51µg 3%
Polyunsaturated fat 0.767g 0.536g 2%
Vitamin A 1µg 9µg 1%
Fats 1.63g 1.54g 0%
Net carbs 60.76g 0g N/A
Sugar 0.98g N/A
Saturated fat 0.197g 0.133g 0%
Monounsaturated fat 0.208g 0.185g 0%
Tryptophan 0.108mg 0.269mg 0%
Threonine 0.289mg 0.783mg 0%
Isoleucine 0.208mg 0.938mg 0%
Leucine 0.563mg 1.536mg 0%
Lysine 0.286mg 1.684mg 0%
Methionine 0.153mg 0.545mg 0%
Phenylalanine 0.435mg 0.817mg 0%
Valine 0.317mg 0.91mg 0%
Histidine 0.189mg 0.393mg 0%
Fructose 0.11g 0%
Omega-3 - EPA 0g 0.295g N/A
Omega-3 - DHA 0g 0.118g N/A
Omega-3 - DPA 0g 0.031g N/A

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Rye
Rye
3
10% 76% 11%
Protein: 10.34 g
Fats: 1.63 g
Carbs: 75.86 g
Water: 10.6 g
Other: 1.57 g
19% 78%
Protein: 19.35 g
Fats: 1.54 g
Carbs: 0 g
Water: 77.55 g
Other: 1.56 g
Contains more CarbsCarbs +∞%
Contains more ProteinProtein +87.1%
Contains more WaterWater +631.6%
~equal in Fats ~1.54g
~equal in Other ~1.56g

Fat Type Comparison

Fat type breakdown side-by-side comparison
Rye
Rye
2
17% 18% 65%
Saturated fat: Sat. Fat 0.197 g
Monounsaturated fat: Mono. Fat 0.208 g
Polyunsaturated fat: Poly. Fat 0.767 g
16% 22% 63%
Saturated fat: Sat. Fat 0.133 g
Monounsaturated fat: Mono. Fat 0.185 g
Polyunsaturated fat: Poly. Fat 0.536 g
Contains more Mono. FatMonounsaturated fat +12.4%
Contains more Poly. FatPolyunsaturated fat +43.1%
Contains less Sat. FatSaturated fat -32.5%

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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. Rye - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168884/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.