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Squid as food vs Crab - In-Depth Nutrition Comparison

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Significant differences between Squid as food and Crab

  • The amount of Iron, Vitamin B2, Vitamin B12, Selenium, Phosphorus, Vitamin A RAE, Copper, Potassium, and Calcium in Squid as food is higher than in Crab.
  • Squid as food covers your daily Iron needs 129% more than Crab.
  • Crab has 203 times less Vitamin A RAE than Squid as food. Squid as food has 203µg of Vitamin A RAE, while Crab has 1µg.
  • Crab contains less Cholesterol.

Specific food types used in this comparison are Mollusks, cuttlefish, mixed species, cooked, moist heat and Crustaceans, crab, blue, canned.

Infographic

Squid as food vs Crab 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 +97.8%
Contains more Iron +2068%
Contains more Magnesium +66.7%
Contains more Phosphorus +147.9%
Contains more Potassium +145.9%
Contains more Copper +22.6%
Contains less Sodium -24.3%
Contains more Zinc +10.1%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 54% 407% 43% 249% 57% 98% 95% 333%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 28% 19% 26% 101% 23% 74% 104% 272%
Contains more Calcium +97.8%
Contains more Iron +2068%
Contains more Magnesium +66.7%
Contains more Phosphorus +147.9%
Contains more Potassium +145.9%
Contains more Copper +22.6%
Contains less Sodium -24.3%
Contains more Zinc +10.1%

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
:
7
Crab
Contains more Vitamin A +33650%
Contains more Vitamin C +157.6%
Contains more Vitamin B2 +1759.1%
Contains more Vitamin B6 +73.1%
Contains more Vitamin B12 +62.2%
Contains more Vitamin B1 +35.3%
Contains more Vitamin B3 +25.5%
Contains more Vitamin B5 +10.8%
Contains more Folate +112.5%
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 1% 37% 0% 11% 6% 22% 52% 60% 36% 39% 417% 1%
Contains more Vitamin A +33650%
Contains more Vitamin C +157.6%
Contains more Vitamin B2 +1759.1%
Contains more Vitamin B6 +73.1%
Contains more Vitamin B12 +62.2%
Contains more Vitamin B1 +35.3%
Contains more Vitamin B3 +25.5%
Contains more Vitamin B5 +10.8%
Contains more Folate +112.5%

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
Lower in Sugar ok
Lower in glycemic index ok
Lower in price ok
Rich in minerals ok
Lower in Sodium ok
Lower in Cholesterol ok
Lower in Saturated Fat ok
Rich in vitamins Equal

All nutrients comparison - raw data values

Nutrient Squid as food Crab Opinion
Net carbs 1.64g 0g Squid as food
Protein 32.48g 17.88g Squid as food
Fats 1.4g 0.74g Squid as food
Carbs 1.64g 0g Squid as food
Calories 158kcal 83kcal Squid as food
Starch g 0g Crab
Fructose g 0g Crab
Sugar g 0g Squid as food
Fiber 0g 0g
Calcium 180mg 91mg Squid as food
Iron 10.84mg 0.5mg Squid as food
Magnesium 60mg 36mg Squid as food
Phosphorus 580mg 234mg Squid as food
Potassium 637mg 259mg Squid as food
Sodium 744mg 563mg Crab
Zinc 3.46mg 3.81mg Crab
Copper 0.998mg 0.814mg Squid as food
Vitamin A 675IU 2IU Squid as food
Vitamin E mg 1.84mg Crab
Vitamin D IU 0IU Crab
Vitamin D µg 0µg Crab
Vitamin C 8.5mg 3.3mg Squid as food
Vitamin B1 0.017mg 0.023mg Crab
Vitamin B2 1.729mg 0.093mg Squid as food
Vitamin B3 2.189mg 2.747mg Crab
Vitamin B5 0.9mg 0.997mg Crab
Vitamin B6 0.27mg 0.156mg Squid as food
Folate 24µg 51µg Crab
Vitamin B12 5.4µg 3.33µg Squid as food
Vitamin K µg 0.3µg Crab
Tryptophan 0.364mg 0.226mg Squid as food
Threonine 1.398mg 0.727mg Squid as food
Isoleucine 1.414mg 0.776mg Squid as food
Leucine 2.287mg 1.307mg Squid as food
Lysine 2.427mg 1.386mg Squid as food
Methionine 0.733mg 0.452mg Squid as food
Phenylalanine 1.164mg 0.708mg Squid as food
Valine 1.419mg 0.806mg Squid as food
Histidine 0.624mg 0.393mg Squid as food
Cholesterol 224mg 97mg Crab
Trans Fat g 0.014g Squid as food
Saturated Fat 0.236g 0.201g Crab
Monounsaturated Fat 0.162g 0.129g Squid as food
Polyunsaturated fat 0.268g 0.258g Squid as food

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Squid as food Crab
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
56
Crab
Mineral Summary Score
167
Squid as food
80
Crab

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
107%
Crab
Carbohydrates
2%
Squid as food
0%
Crab
Fats
6%
Squid as food
3%
Crab

Comparison summary

Which food is lower in Sugar?
Squid as food
Squid as food is lower in Sugar (difference - 0g)
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 richer in minerals?
Squid as food
Squid as food is relatively richer in minerals
Which food contains less Sodium?
Crab
Crab contains less Sodium (difference - 181mg)
Which food is lower in Cholesterol?
Crab
Crab is lower in Cholesterol (difference - 127mg)
Which food is lower in Saturated Fat?
Crab
Crab is lower in Saturated Fat (difference - 0.035g)
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 - https://fdc.nal.usda.gov/fdc-app.html#/food-details/171966/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.