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  6. Squid vs. Crab

Squid vs. Crab — In-Depth Nutrition Comparison

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Significant differences between squid and crab

  • The amount of iron, vitamin B2, vitamin B12, selenium, phosphorus, copper, vitamin A, potassium, and calcium in squid is higher than in crab.
  • Squid covers your daily iron needs 129% more than crab.
  • Crab has 338 times less vitamin A than squid. Squid has 675 IU of vitamin A, while crab has 2 IU.
  • 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 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" charts below show how much of the daily needs can be covered by 300 grams of the food.
Squid
Squid
8
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 43% 54% 56% 407% 333% 94% 249% 97% 27% 489%
Crab
Crab
2
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 26% 27% 23% 19% 271% 104% 100% 73% 9.7% 234%
Contains more MagnesiumMagnesium +66.7%
Contains more CalciumCalcium +97.8%
Contains more PotassiumPotassium +145.9%
Contains more IronIron +2068%
Contains more CopperCopper +22.6%
Contains more PhosphorusPhosphorus +147.9%
Contains more ManganeseManganese +182.4%
Contains more SeleniumSelenium +108.9%
Contains more ZincZinc +10.1%
Contains less SodiumSodium -24.3%

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.
Squid
Squid
5
Vitamin C Vit. C Vitamin D Vit. D Vitamin A Vit. A Vitamin E Vit. E 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 28% 0% 68% 0% 4.3% 399% 41% 54% 62% 675% 0% 18%
Crab
Crab
6
Vitamin C Vit. C Vitamin D Vit. D Vitamin A Vit. A Vitamin E Vit. E 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 11% 0% 0.33% 37% 5.8% 21% 52% 60% 36% 416% 0.75% 38%
Contains more Vitamin CVitamin C +157.6%
Contains more Vitamin AVitamin A +20200%
Contains more Vitamin B2Vitamin B2 +1759.1%
Contains more Vitamin B6Vitamin B6 +73.1%
Contains more Vitamin B12Vitamin B12 +62.2%
Contains more Vitamin B1Vitamin B1 +35.3%
Contains more Vitamin B3Vitamin B3 +25.5%
Contains more Vitamin B5Vitamin B5 +10.8%
Contains more FolateFolate +112.5%
~equal in Vitamin D ~0µg

All nutrients comparison - raw data values

Nutrient Squid Crab DV% diff.
Iron 10.84mg 0.5mg 129%
Vitamin B2 1.729mg 0.093mg 126%
Vitamin B12 5.4µg 3.33µg 86%
Selenium 89.6µg 42.9µg 85%
Phosphorus 580mg 234mg 49%
Cholesterol 224mg 97mg 42%
Protein 32.48g 17.88g 29%
Vitamin A 203µg 1µg 22%
Copper 0.998mg 0.814mg 20%
Choline 80.9mg 15%
Vitamin E 1.84mg 12%
Potassium 637mg 259mg 11%
Calcium 180mg 91mg 9%
Vitamin B6 0.27mg 0.156mg 9%
Sodium 744mg 563mg 8%
Folate 24µg 51µg 7%
Vitamin C 8.5mg 3.3mg 6%
Magnesium 60mg 36mg 6%
Manganese 0.209mg 0.074mg 6%
Calories 158kcal 83kcal 4%
Zinc 3.46mg 3.81mg 3%
Vitamin B3 2.189mg 2.747mg 3%
Vitamin B5 0.9mg 0.997mg 2%
Fats 1.4g 0.74g 1%
Carbs 1.64g 0g 1%
Vitamin B1 0.017mg 0.023mg 1%
Protein per 100 calories 21g 22g N/A
Calories per 10 g protein 49kcal 46kcal N/A
Weight per 100 calories 63g 120g N/A
Net carbs 1.64g 0g N/A
Vitamin K 0.3µg 0%
Trans fat 0.014g N/A
Saturated fat 0.236g 0.201g 0%
Monounsaturated fat 0.162g 0.129g 0%
Polyunsaturated fat 0.268g 0.258g 0%
Tryptophan 0.364mg 0.226mg 0%
Threonine 1.398mg 0.727mg 0%
Isoleucine 1.414mg 0.776mg 0%
Leucine 2.287mg 1.307mg 0%
Lysine 2.427mg 1.386mg 0%
Methionine 0.733mg 0.452mg 0%
Phenylalanine 1.164mg 0.708mg 0%
Valine 1.419mg 0.806mg 0%
Histidine 0.624mg 0.393mg 0%
Omega-3 - EPA 0.078g 0.101g N/A
Omega-3 - DHA 0.132g 0.067g N/A
Omega-3 - DPA 0.012g 0.009g N/A
Omega-6 - Eicosadienoic acid 0.005g N/A

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Squid
Squid
4
32% 61% 3%
Protein: 32.48 g
Fats: 1.4 g
Carbs: 1.64 g
Water: 61.12 g
Other: 3.36 g
Crab
Crab
1
18% 80% 2%
Protein: 17.88 g
Fats: 0.74 g
Carbs: 0 g
Water: 79.69 g
Other: 1.69 g
Contains more ProteinProtein +81.7%
Contains more FatsFats +89.2%
Contains more CarbsCarbs +∞%
Contains more OtherOther +98.8%
Contains more WaterWater +30.4%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Squid
Squid
2
35% 24% 40%
Saturated fat: Sat. Fat 0.236 g
Monounsaturated fat: Mono. Fat 0.162 g
Polyunsaturated fat: Poly. Fat 0.268 g
Crab
Crab
1
34% 22% 44%
Saturated fat: Sat. Fat 0.201 g
Monounsaturated fat: Mono. Fat 0.129 g
Polyunsaturated fat: Poly. Fat 0.258 g
Contains more Mono. FatMonounsaturated fat +25.6%
Contains less Sat. FatSaturated fat -14.8%
~equal in Polyunsaturated fat ~0.258g

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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. Squid - 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.