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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, manganese, folate, and iron, yet crab meat is richer in vitamin B12, copper, selenium, zinc, and phosphorus.
  • Daily need coverage for vitamin B12 for crab meat is 479% higher.
  • Spinach raw contains 323 times more vitamin A than crab meat. Spinach raw contains 9377IU of vitamin A, while crab meat contains 29IU.
  • Spinach raw contains less sodium.
  • Crab meat has a lower glycemic index than spinach raw.

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.
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 56% 30% 49% 102% 43% 14% 21% 10% 117% 5.5%
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 +25.4%
Contains more CalciumCalcium +67.8%
Contains more PotassiumPotassium +113%
Contains more IronIron +256.6%
Contains less SodiumSodium -92.6%
Contains more ManganeseManganese +2142.5%
Contains more CopperCopper +809.2%
Contains more ZincZinc +1337.7%
Contains more PhosphorusPhosphorus +471.4%
Contains more SeleniumSelenium +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.
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 94% 156% 41% 0% 20% 44% 14% 3.9% 45% 0% 1207% 146% 11%
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 CVitamin C +269.7%
Contains more Vitamin AVitamin A +5111.1%
Contains more Vitamin EVitamin E +∞%
Contains more Vitamin B1Vitamin B1 +47.2%
Contains more Vitamin B2Vitamin B2 +243.6%
Contains more Vitamin KVitamin K +∞%
Contains more FolateFolate +280.4%
Contains more CholineCholine +∞%
Contains more Vitamin B3Vitamin B3 +85.1%
Contains more Vitamin B5Vitamin B5 +515.4%
Contains more Vitamin B12Vitamin B12 +∞%
~equal in Vitamin D ~µg
~equal in Vitamin B6 ~0.18mg

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
3% 4% 91% 2%
Protein: 2.86 g
Fats: 0.39 g
Carbs: 3.63 g
Water: 91.4 g
Other: 1.72 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 WaterWater +17.9%
Contains more ProteinProtein +576.6%
Contains more FatsFats +294.9%
~equal in Other ~1.56g

Fat Type Comparison

Fat type breakdown side-by-side comparison
26% 4% 69%
Saturated fat: Sat. Fat 0.063 g
Monounsaturated fat: Mono. Fat 0.01 g
Polyunsaturated fat: Poly. Fat 0.165 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 less Sat. FatSaturated fat -52.6%
Contains more Mono. FatMonounsaturated fat +1750%
Contains more Poly. FatPolyunsaturated 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 Cholesterol ok
Lower in Sodium 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 DV% diff.
Vitamin B12 0µg 11.5µg 479%
Vitamin K 482.9µg 402%
Copper 0.13mg 1.182mg 117%
Selenium 1µg 40µg 71%
Zinc 0.53mg 7.62mg 64%
Vitamin A 469µg 9µg 51%
Sodium 79mg 1072mg 43%
Manganese 0.897mg 0.04mg 37%
Folate 194µg 51µg 36%
Protein 2.86g 19.35g 33%
Phosphorus 49mg 280mg 33%
Iron 2.71mg 0.76mg 24%
Vitamin C 28.1mg 7.6mg 23%
Cholesterol 0mg 53mg 18%
Vitamin E 2.03mg 14%
Vitamin B2 0.189mg 0.055mg 10%
Fiber 2.2g 0g 9%
Potassium 558mg 262mg 9%
Vitamin B5 0.065mg 0.4mg 7%
Choline 19.3mg 4%
Calories 23kcal 97kcal 4%
Vitamin B3 0.724mg 1.34mg 4%
Calcium 99mg 59mg 4%
Magnesium 79mg 63mg 4%
Vitamin B1 0.078mg 0.053mg 2%
Fats 0.39g 1.54g 2%
Polyunsaturated fat 0.165g 0.536g 2%
Vitamin B6 0.195mg 0.18mg 1%
Carbs 3.63g 0g 1%
Net carbs 1.43g 0g N/A
Sugar 0.42g N/A
Saturated fat 0.063g 0.133g 0%
Monounsaturated fat 0.01g 0.185g 0%
Tryptophan 0.039mg 0.269mg 0%
Threonine 0.122mg 0.783mg 0%
Isoleucine 0.147mg 0.938mg 0%
Leucine 0.223mg 1.536mg 0%
Lysine 0.174mg 1.684mg 0%
Methionine 0.053mg 0.545mg 0%
Phenylalanine 0.129mg 0.817mg 0%
Valine 0.161mg 0.91mg 0%
Histidine 0.064mg 0.393mg 0%
Fructose 0.15g 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

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Spinach raw Crab meat
Low Calories diet ok
Low Fats diet ok
Low Carbs 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
137%
Spinach raw
125%
Crab meat
Minerals Daily Need Coverage Score
45%
Spinach raw
120%
Crab meat

Comparison summary

Which food is lower in Cholesterol?
Spinach raw
Spinach raw is lower in Cholesterol (difference - 53mg)
Which food contains less Sodium?
Spinach raw
Spinach raw contains less Sodium (difference - 993mg)
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.