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Squid as food vs Crab meat - In-Depth Nutrition Comparison

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What are the main differences between Squid as food and Crab meat?

  • Squid as food is richer in Vitamin B2, Iron, Selenium, Phosphorus, and Vitamin A RAE, 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 as food. Squid as food 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.

Infographic

Squid as food 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" chart below show how much of the daily needs can be covered by 300 grams of the food
Contains more Calcium +205.1%
Contains more Iron +1326.3%
Contains more Phosphorus +107.1%
Contains more Potassium +143.1%
Contains less Sodium -30.6%
Contains more Zinc +120.2%
Contains more Copper +18.4%
Equal in Magnesium - 63
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 54% 407% 43% 249% 57% 98% 95% 333%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 18% 29% 45% 120% 24% 140% 208% 394%
Contains more Calcium +205.1%
Contains more Iron +1326.3%
Contains more Phosphorus +107.1%
Contains more Potassium +143.1%
Contains less Sodium -30.6%
Contains more Zinc +120.2%
Contains more Copper +18.4%
Equal in Magnesium - 63

Vitamin Comparison

Vitamin comparison score is based on the number of vitamins by which one or the other food is richer. The "coverage" chart below show how much of the daily needs can be covered by 300 grams of the food
:
Contains more Vitamin A +2227.6%
Contains more Vitamin C +11.8%
Contains more Vitamin B2 +3043.6%
Contains more Vitamin B3 +63.4%
Contains more Vitamin B5 +125%
Contains more Vitamin B6 +50%
Contains more Vitamin B1 +211.8%
Contains more Folate +112.5%
Contains more Vitamin B12 +113%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 41% 0% 0% 29% 5% 399% 42% 54% 63% 18% 676% 0%
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 +2227.6%
Contains more Vitamin C +11.8%
Contains more Vitamin B2 +3043.6%
Contains more Vitamin B3 +63.4%
Contains more Vitamin B5 +125%
Contains more Vitamin B6 +50%
Contains more Vitamin B1 +211.8%
Contains more Folate +112.5%
Contains more Vitamin B12 +113%

Comparison summary table

Pay attention to the most right column. It shows the amounts side by side, making it easier to realize the amount of difference.
Squid as food Crab meat
Lower in Sodium ok
Lower in glycemic index ok
Lower in price ok
Lower in Cholesterol ok
Lower in Saturated Fat ok
Lower in Sugar Equal
Rich in minerals Equal
Rich in vitamins Equal

All nutrients comparison - raw data values

Nutrient Squid as food Crab meat Opinion
Net carbs 1.64g 0g Squid as food
Protein 32.48g 19.35g Squid as food
Fats 1.4g 1.54g Crab meat
Carbs 1.64g 0g Squid as food
Calories 158kcal 97kcal Squid as food
Starch g g
Fructose g g
Sugar g g
Fiber 0g 0g
Calcium 180mg 59mg Squid as food
Iron 10.84mg 0.76mg Squid as food
Magnesium 60mg 63mg Crab meat
Phosphorus 580mg 280mg Squid as food
Potassium 637mg 262mg Squid as food
Sodium 744mg 1072mg Squid as food
Zinc 3.46mg 7.62mg Crab meat
Copper 0.998mg 1.182mg Crab meat
Vitamin A 675IU 29IU Squid as food
Vitamin E mg mg
Vitamin D IU IU
Vitamin D µg µg
Vitamin C 8.5mg 7.6mg Squid as food
Vitamin B1 0.017mg 0.053mg Crab meat
Vitamin B2 1.729mg 0.055mg Squid as food
Vitamin B3 2.189mg 1.34mg Squid as food
Vitamin B5 0.9mg 0.4mg Squid as food
Vitamin B6 0.27mg 0.18mg Squid as food
Folate 24µg 51µg Crab meat
Vitamin B12 5.4µg 11.5µg Crab meat
Vitamin K µg µg
Tryptophan 0.364mg 0.269mg Squid as food
Threonine 1.398mg 0.783mg Squid as food
Isoleucine 1.414mg 0.938mg Squid as food
Leucine 2.287mg 1.536mg Squid as food
Lysine 2.427mg 1.684mg Squid as food
Methionine 0.733mg 0.545mg Squid as food
Phenylalanine 1.164mg 0.817mg Squid as food
Valine 1.419mg 0.91mg Squid as food
Histidine 0.624mg 0.393mg Squid as food
Cholesterol 224mg 53mg Crab meat
Trans Fat g g
Saturated Fat 0.236g 0.133g Crab meat
Monounsaturated Fat 0.162g 0.185g Crab meat
Polyunsaturated fat 0.268g 0.536g Crab meat

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Squid as food Crab meat
Low Fats diet ok
Low Carbs diet ok
Low Calories diet ok
Low glycemic index diet ok

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Vitamin and Mineral Summary Scores

The summary score is calculated by summing up the daily values contained in 300 grams of the product. Obviously the more the food fulfills human daily needs, the more the summary score is.
Vitamin Summary Score
110
Squid as food
135
Crab meat
Mineral Summary Score
167
Squid as food
122
Crab meat

Macronutrients Comparison

Macronutrient comparison charts compare the amount of protein, total fats, and total carbohydrates in 300 grams of the food. The displayed values show how much of the daily needs can be covered by 300 grams of food.
Protein
195%
Squid as food
116%
Crab meat
Carbohydrates
2%
Squid as food
0%
Crab meat
Fats
6%
Squid as food
7%
Crab meat

Comparison summary

Which food contains less Sodium?
Squid as food
Squid as food contains less Sodium (difference - 328mg)
Which food is lower in glycemic index?
Squid as food
Squid as food is lower in glycemic index (difference - 0)
Which food is cheaper?
Squid as food
Squid as food is cheaper (difference - $12)
Which food is lower in Cholesterol?
Crab meat
Crab meat is lower in Cholesterol (difference - 171mg)
Which food is lower in Saturated Fat?
Crab meat
Crab meat is lower in Saturated Fat (difference - 0.103g)
Which food contains less Sugar?
?
The foods are relatively equal in Sugar ( g)
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.
Which food is richer in vitamins?
?
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

The source of all the nutrient values on the page (excluding the main article the sources for which are presented separately if present) is the USDA's FoodCentral. The exact links to the foods presented on this page can be found below.

  1. Squid as food - https://fdc.nal.usda.gov/fdc-app.html#/food-details/172010/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.