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  6. Squid as food vs. Crab

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" charts below show how much of the daily needs can be covered by 300 grams of the food.
Squid as food
Squid as food
8
:
2
Crab
Crab
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 more Manganese +182.4%
Contains more Selenium +108.9%
Contains less Sodium -24.3%
Contains more Zinc +10.1%
Squid as food
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 54% 407% 43% 249% 57% 98% 95% 333% 28% 489%
Crab
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 28% 19% 26% 101% 23% 74% 104% 272% 10% 234%
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 more Manganese +182.4%
Contains more Selenium +108.9%
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" charts below show how much of the daily needs can be covered by 300 grams of the food.
Squid as food
Squid as food
5
:
7
Crab
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%
Squid as food
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%
Crab
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%

Macronutrient Comparison

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

Fat Type Comparison

Fat type breakdown side-by-side comparison
Squid as food
Squid as food
2
:
1
Crab
Crab
Contains more Monounsaturated Fat +25.6%
Contains less Saturated Fat -14.8%
Equal in Polyunsaturated fat - 0.258
Squid as food
35% 24% 40%
Saturated Fat: 0.236 g
Monounsaturated Fat: 0.162 g
Polyunsaturated fat: 0.268 g
Crab
34% 22% 44%
Saturated Fat: 0.201 g
Monounsaturated Fat: 0.129 g
Polyunsaturated fat: 0.258 g
Contains more Monounsaturated Fat +25.6%
Contains less Saturated Fat -14.8%
Equal in Polyunsaturated fat - 0.258

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the 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
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
Manganese 0.209mg 0.074mg Squid as food
Selenium 89.6µg 42.9µg Squid as food
Vitamin A 675IU 2IU Squid as food
Vitamin A RAE 203µg 1µg Squid as food
Vitamin E 1.84mg 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 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 0.014g Squid as food
Saturated Fat 0.236g 0.201g Crab
Omega-3 - DHA 0.132g 0.067g Squid as food
Omega-3 - EPA 0.078g 0.101g Crab
Omega-3 - DPA 0.012g 0.009g Squid as food
Monounsaturated Fat 0.162g 0.129g Squid as food
Polyunsaturated fat 0.268g 0.258g Squid as food
Omega-6 - Eicosadienoic acid 0.005g Crab

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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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
110%
Squid as food
56%
Crab
Minerals Daily Need Coverage Score
185%
Squid as food
89%
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

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 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.