Squid vs. Crab meat — In-Depth Nutrition Comparison
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What are the main differences between squid and crab meat?
- Squid is richer in vitamin B2, iron, selenium, phosphorus, and vitamin A, while crab meat is higher in vitamin B12, zinc, and copper.
- Crab meat's daily need coverage for vitamin B12 is 254% higher.
- Crab meat has 31 times less vitamin B2 than squid. Squid has 1.729mg of vitamin B2, while crab meat has 0.055mg.
- Crab meat is lower in cholesterol.
We used Mollusks, cuttlefish, mixed species, cooked, moist heat and Crustaceans, crab, alaska king, cooked, moist heat types in this comparison.
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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.
| Contains more CalciumCalcium | +205.1% |
| Contains more PotassiumPotassium | +143.1% |
| Contains more IronIron | +1326.3% |
| Contains more PhosphorusPhosphorus | +107.1% |
| Contains less SodiumSodium | -30.6% |
| Contains more ManganeseManganese | +422.5% |
| Contains more SeleniumSelenium | +124% |
| Contains more CopperCopper | +18.4% |
| Contains more ZincZinc | +120.2% |
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.
| Contains more Vitamin CVitamin C | +11.8% |
| Contains more Vitamin AVitamin A | +2155.6% |
| Contains more Vitamin B2Vitamin B2 | +3043.6% |
| Contains more Vitamin B3Vitamin B3 | +63.4% |
| Contains more Vitamin B5Vitamin B5 | +125% |
| Contains more Vitamin B6Vitamin B6 | +50% |
| Contains more Vitamin B1Vitamin B1 | +211.8% |
| Contains more Vitamin B12Vitamin B12 | +113% |
| Contains more FolateFolate | +112.5% |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
| Contains more ProteinProtein | +67.9% |
| Contains more CarbsCarbs | +∞% |
| Contains more OtherOther | +115.4% |
| Contains more WaterWater | +26.9% |
~equal in
Fats
~1.54g
Fat Type Comparison
Fat type breakdown side-by-side comparison
| Contains less Sat. FatSaturated fat | -43.6% |
| Contains more Mono. FatMonounsaturated fat | +14.2% |
| Contains more Poly. FatPolyunsaturated fat | +100% |
Comparison summary table
Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
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| Lower in Sodium |
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| Lower in Glycemic Index |
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| Lower in price |
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| Lower in Cholesterol |
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| Lower in Saturated fat |
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| Lower in Sugar | Equal | ||
| Rich in minerals | Equal | ||
| Rich in vitamins | Equal | ||
All nutrients comparison - raw data values
| Nutrient | |
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DV% diff. |
| Vitamin B12 | 5.4µg | 11.5µg | 254% |
| Vitamin B2 | 1.729mg | 0.055mg | 129% |
| Iron | 10.84mg | 0.76mg | 126% |
| Selenium | 89.6µg | 40µg | 90% |
| Cholesterol | 224mg | 53mg | 57% |
| Phosphorus | 580mg | 280mg | 43% |
| Zinc | 3.46mg | 7.62mg | 38% |
| Protein | 32.48g | 19.35g | 26% |
| Vitamin A | 203µg | 9µg | 22% |
| Copper | 0.998mg | 1.182mg | 20% |
| Sodium | 744mg | 1072mg | 14% |
| Calcium | 180mg | 59mg | 12% |
| Potassium | 637mg | 262mg | 11% |
| Vitamin B5 | 0.9mg | 0.4mg | 10% |
| Vitamin B6 | 0.27mg | 0.18mg | 7% |
| Folate | 24µg | 51µg | 7% |
| Manganese | 0.209mg | 0.04mg | 7% |
| Vitamin B3 | 2.189mg | 1.34mg | 5% |
| Calories | 158kcal | 97kcal | 3% |
| Vitamin B1 | 0.017mg | 0.053mg | 3% |
| Polyunsaturated fat | 0.268g | 0.536g | 2% |
| Magnesium | 60mg | 63mg | 1% |
| Carbs | 1.64g | 0g | 1% |
| Vitamin C | 8.5mg | 7.6mg | 1% |
| Fats | 1.4g | 1.54g | 0% |
| Net carbs | 1.64g | 0g | N/A |
| Saturated fat | 0.236g | 0.133g | 0% |
| Monounsaturated fat | 0.162g | 0.185g | 0% |
| Tryptophan | 0.364mg | 0.269mg | 0% |
| Threonine | 1.398mg | 0.783mg | 0% |
| Isoleucine | 1.414mg | 0.938mg | 0% |
| Leucine | 2.287mg | 1.536mg | 0% |
| Lysine | 2.427mg | 1.684mg | 0% |
| Methionine | 0.733mg | 0.545mg | 0% |
| Phenylalanine | 1.164mg | 0.817mg | 0% |
| Valine | 1.419mg | 0.91mg | 0% |
| Histidine | 0.624mg | 0.393mg | 0% |
| Omega-3 - EPA | 0.078g | 0.295g | N/A |
| Omega-3 - DHA | 0.132g | 0.118g | N/A |
| Omega-3 - DPA | 0.012g | 0.031g | N/A |
Which food is preferable for your diet?
is better in case of low diet
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| Low Calories diet |
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| Low Fats diet |
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| Low Carbs diet |
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| Low Glycemic Index diet |
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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
104%
125%
Minerals Daily Need Coverage Score
185%
120%
Comparison summary
Which food contains less Sodium?
Squid contains less Sodium (difference - 328mg)
Which food is lower in glycemic index?
Squid is lower in glycemic index (difference - 0)
Which food is cheaper?
Squid is cheaper (difference - $12)
Which food is lower in Cholesterol?
Crab meat is lower in Cholesterol (difference - 171mg)
Which food is lower in Saturated fat?
Crab meat is lower in Saturated fat (difference - 0.103g)
Which food contains less Sugar?
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The foods are relatively equal in Sugar ( g)
Which food is richer in minerals?
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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.
Which food is richer in vitamins?
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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.