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  6. Spinach raw vs. Crab meat

Spinach raw vs. Crab meat — In-Depth Nutrition Comparison

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The main differences between Spinach raw and Crab meat

  • Spinach raw is richer in Vitamin A RAE, Manganese, Folate, and Iron, yet Crab meat is richer in Vitamin B12, Copper, Selenium, Zinc, and Phosphorus.
  • Daily need coverage for Vitamin B12 from Crab meat is 479% higher.
  • Spinach raw contains 52 times more Vitamin A RAE than Crab meat. Spinach raw contains 469µg of Vitamin A RAE, while Crab meat contains 9µg.
  • Spinach raw contains less Sodium.

Food types used in this article are Spinach, raw and Crustaceans, crab, alaska king, cooked, moist heat.

Infographic

Spinach raw 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.
Spinach raw
Spinach raw
6
:
4
Crab meat
Crab meat
Contains more Calcium +67.8%
Contains more Iron +256.6%
Contains more Magnesium +25.4%
Contains more Potassium +113%
Contains less Sodium -92.6%
Contains more Manganese +2142.5%
Contains more Phosphorus +471.4%
Contains more Zinc +1337.7%
Contains more Copper +809.2%
Contains more Selenium +3900%
Spinach raw
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 30% 102% 57% 22% 50% 11% 15% 44% 117% 6%
Crab meat
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 18% 29% 45% 120% 24% 140% 208% 394% 6% 219%
Contains more Calcium +67.8%
Contains more Iron +256.6%
Contains more Magnesium +25.4%
Contains more Potassium +113%
Contains less Sodium -92.6%
Contains more Manganese +2142.5%
Contains more Phosphorus +471.4%
Contains more Zinc +1337.7%
Contains more Copper +809.2%
Contains more Selenium +3900%

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.
Spinach raw
Spinach raw
9
:
3
Crab meat
Crab meat
Contains more Vitamin A +32234.5%
Contains more Vitamin C +269.7%
Contains more Vitamin B1 +47.2%
Contains more Vitamin B2 +243.6%
Contains more Folate +280.4%
Contains more Vitamin B3 +85.1%
Contains more Vitamin B5 +515.4%
Contains more Vitamin B12 +∞%
Equal in Vitamin B6 - 0.18
Spinach raw
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 563% 41% 0% 94% 20% 44% 14% 4% 45% 146% 0% 1208%
Crab meat
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 +32234.5%
Contains more Vitamin C +269.7%
Contains more Vitamin B1 +47.2%
Contains more Vitamin B2 +243.6%
Contains more Folate +280.4%
Contains more Vitamin B3 +85.1%
Contains more Vitamin B5 +515.4%
Contains more Vitamin B12 +∞%
Equal in Vitamin B6 - 0.18

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Spinach raw
Spinach raw
3
:
2
Crab meat
Crab meat
Contains more Carbs +∞%
Contains more Water +17.9%
Contains more Other +10.3%
Contains more Protein +576.6%
Contains more Fats +294.9%
Equal in Other - 1.56
Spinach raw
3% 4% 91% 2%
Protein: 2.86 g
Fats: 0.39 g
Carbs: 3.63 g
Water: 91.4 g
Other: 1.72 g
Crab meat
19% 78%
Protein: 19.35 g
Fats: 1.54 g
Carbs: 0 g
Water: 77.55 g
Other: 1.56 g
Contains more Carbs +∞%
Contains more Water +17.9%
Contains more Other +10.3%
Contains more Protein +576.6%
Contains more Fats +294.9%
Equal in Other - 1.56

Fat Type Comparison

Fat type breakdown side-by-side comparison
Spinach raw
Spinach raw
1
:
2
Crab meat
Crab meat
Contains less Saturated Fat -52.6%
Contains more Monounsaturated Fat +1750%
Contains more Polyunsaturated fat +224.8%
Spinach raw
26% 4% 69%
Saturated Fat: 0.063 g
Monounsaturated Fat: 0.01 g
Polyunsaturated fat: 0.165 g
Crab meat
16% 22% 63%
Saturated Fat: 0.133 g
Monounsaturated Fat: 0.185 g
Polyunsaturated fat: 0.536 g
Contains less Saturated Fat -52.6%
Contains more Monounsaturated Fat +1750%
Contains more Polyunsaturated fat +224.8%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Spinach raw Crab meat
Lower in Sodium ok
Lower in Cholesterol ok
Lower in Saturated Fat ok
Lower in price ok
Rich in vitamins ok
Lower in Sugar ok
Lower in Glycemic Index ok
Rich in minerals Equal

All nutrients comparison - raw data values

Nutrient Spinach raw Crab meat Opinion
Net carbs 1.43g 0g Spinach raw
Protein 2.86g 19.35g Crab meat
Fats 0.39g 1.54g Crab meat
Carbs 3.63g 0g Spinach raw
Calories 23kcal 97kcal Crab meat
Fructose 0.15g Spinach raw
Sugar 0.42g Crab meat
Fiber 2.2g 0g Spinach raw
Calcium 99mg 59mg Spinach raw
Iron 2.71mg 0.76mg Spinach raw
Magnesium 79mg 63mg Spinach raw
Phosphorus 49mg 280mg Crab meat
Potassium 558mg 262mg Spinach raw
Sodium 79mg 1072mg Spinach raw
Zinc 0.53mg 7.62mg Crab meat
Copper 0.13mg 1.182mg Crab meat
Manganese 0.897mg 0.04mg Spinach raw
Selenium 1µg 40µg Crab meat
Vitamin A 9377IU 29IU Spinach raw
Vitamin A RAE 469µg 9µg Spinach raw
Vitamin E 2.03mg Spinach raw
Vitamin C 28.1mg 7.6mg Spinach raw
Vitamin B1 0.078mg 0.053mg Spinach raw
Vitamin B2 0.189mg 0.055mg Spinach raw
Vitamin B3 0.724mg 1.34mg Crab meat
Vitamin B5 0.065mg 0.4mg Crab meat
Vitamin B6 0.195mg 0.18mg Spinach raw
Folate 194µg 51µg Spinach raw
Vitamin B12 0µg 11.5µg Crab meat
Vitamin K 482.9µg Spinach raw
Tryptophan 0.039mg 0.269mg Crab meat
Threonine 0.122mg 0.783mg Crab meat
Isoleucine 0.147mg 0.938mg Crab meat
Leucine 0.223mg 1.536mg Crab meat
Lysine 0.174mg 1.684mg Crab meat
Methionine 0.053mg 0.545mg Crab meat
Phenylalanine 0.129mg 0.817mg Crab meat
Valine 0.161mg 0.91mg Crab meat
Histidine 0.064mg 0.393mg Crab meat
Cholesterol 0mg 53mg Spinach raw
Saturated Fat 0.063g 0.133g Spinach raw
Omega-3 - DHA 0g 0.118g Crab meat
Omega-3 - EPA 0g 0.295g Crab meat
Omega-3 - DPA 0g 0.031g Crab meat
Monounsaturated Fat 0.01g 0.185g Crab meat
Polyunsaturated fat 0.165g 0.536g Crab meat

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Spinach raw Crab meat
Low Fats diet ok
Low Carbs diet ok
Low Calories diet ok
Low Glycemic Index diet ok

Vitamins & Minerals Daily Need Coverage Score

The summary scores indicate the extent to which this food can fulfill your daily vitamin and mineral requirements if you consume 3 servings, consisting of 100 grams of each (an approximation of 3 serving sizes).
Vitamins Daily Need Coverage Score
181%
Spinach raw
135%
Crab meat
Minerals Daily Need Coverage Score
45%
Spinach raw
120%
Crab meat

Comparison summary

Which food contains less Sodium?
Spinach raw
Spinach raw contains less Sodium (difference - 993mg)
Which food is lower in Cholesterol?
Spinach raw
Spinach raw is lower in Cholesterol (difference - 53mg)
Which food is lower in Saturated Fat?
Spinach raw
Spinach raw is lower in Saturated Fat (difference - 0.07g)
Which food is cheaper?
Spinach raw
Spinach raw is cheaper (difference - $11.8)
Which food is richer in vitamins?
Spinach raw
Spinach raw is relatively richer in vitamins
Which food is lower in Sugar?
Crab meat
Crab meat is lower in Sugar (difference - 0.42g)
Which food is lower in glycemic index?
Crab meat
Crab meat is lower in glycemic index (difference - 32)
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

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. Spinach raw - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168462/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.