Steak vs. Crab meat — In-Depth Nutrition Comparison
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The main differences between steak and crab meat
- Steak is richer in vitamin B6, vitamin B3, iron, and vitamin B2, yet crab meat is richer in vitamin B12, copper, phosphorus, and selenium.
- Daily need coverage for vitamin B12 for crab meat is 388% higher.
- Steak contains 63 times more saturated fat than crab meat. Steak contains 8.443g of saturated fat, while crab meat contains 0.133g.
Food types used in this article are Beef, rib eye steak, boneless, lip off, separable lean and fat, trimmed to 0" fat, all grades, cooked, grilled and Crustaceans, crab, alaska king, cooked, moist heat.
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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 IronIron | +215.8% |
| Contains less SodiumSodium | -94.6% |
| Contains more MagnesiumMagnesium | +173.9% |
| Contains more CalciumCalcium | +391.7% |
| Contains more CopperCopper | +1290.6% |
| Contains more ZincZinc | +20.2% |
| Contains more PhosphorusPhosphorus | +71.8% |
| Contains more SeleniumSelenium | +25.8% |
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 DVitamin D | +∞% |
| Contains more Vitamin B1Vitamin B1 | +39.6% |
| Contains more Vitamin B2Vitamin B2 | +447.3% |
| Contains more Vitamin B3Vitamin B3 | +284.3% |
| Contains more Vitamin B6Vitamin B6 | +177.8% |
| Contains more Vitamin KVitamin K | +∞% |
| Contains more Vitamin CVitamin C | +∞% |
| Contains more Vitamin AVitamin A | +28.6% |
| Contains more Vitamin B12Vitamin B12 | +422.7% |
| Contains more FolateFolate | +750% |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
| Contains more ProteinProtein | +28.4% |
| Contains more FatsFats | +1135.1% |
| Contains more WaterWater | +39.5% |
| Contains more OtherOther | +188.9% |
~equal in
Carbs
~0g
Fat Type Comparison
Fat type breakdown side-by-side comparison
| Contains more Mono. FatMonounsaturated fat | +4857.3% |
| Contains more Poly. FatPolyunsaturated fat | +67.2% |
| Contains less Sat. FatSaturated fat | -98.4% |
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 price |
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| Lower in Cholesterol |
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| Lower in Sugar |
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| Lower in Saturated fat |
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| Rich in minerals |
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| Lower in Glycemic Index | Equal | ||
| Rich in vitamins | Equal | ||
All nutrients comparison - raw data values
| Nutrient | |
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DV% diff. |
| Vitamin B12 | 2.2µg | 11.5µg | 388% |
| Copper | 0.085mg | 1.182mg | 122% |
| Sodium | 58mg | 1072mg | 44% |
| Saturated fat | 8.443g | 0.133g | 38% |
| Fats | 19.02g | 1.54g | 27% |
| Vitamin B6 | 0.5mg | 0.18mg | 25% |
| Vitamin B3 | 5.149mg | 1.34mg | 24% |
| Monounsaturated fat | 9.171g | 0.185g | 22% |
| Iron | 2.4mg | 0.76mg | 21% |
| Vitamin B2 | 0.301mg | 0.055mg | 19% |
| Phosphorus | 163mg | 280mg | 17% |
| Selenium | 31.8µg | 40µg | 15% |
| Zinc | 6.34mg | 7.62mg | 12% |
| Folate | 6µg | 51µg | 11% |
| Protein | 24.85g | 19.35g | 11% |
| Magnesium | 23mg | 63mg | 10% |
| Calories | 271kcal | 97kcal | 9% |
| Vitamin B5 | 0.4mg | 8% | |
| Cholesterol | 78mg | 53mg | 8% |
| Vitamin C | 0mg | 7.6mg | 8% |
| Calcium | 12mg | 59mg | 5% |
| Manganese | 0.04mg | 2% | |
| Vitamin B1 | 0.074mg | 0.053mg | 2% |
| Polyunsaturated fat | 0.896g | 0.536g | 2% |
| Vitamin D | 0.1µg | 1% | |
| Potassium | 279mg | 262mg | 1% |
| Vitamin K | 1.6µg | 1% | |
| Vitamin D | 6IU | 1% | |
| Vitamin A | 7µg | 9µg | 0% |
| Tryptophan | 0.278mg | 0.269mg | 0% |
| Threonine | 1.171mg | 0.783mg | 0% |
| Isoleucine | 1.157mg | 0.938mg | 0% |
| Leucine | 2.142mg | 1.536mg | 0% |
| Lysine | 2.38mg | 1.684mg | 0% |
| Methionine | 0.672mg | 0.545mg | 0% |
| Phenylalanine | 0.997mg | 0.817mg | 0% |
| Valine | 1.242mg | 0.91mg | 0% |
| Histidine | 0.931mg | 0.393mg | 0% |
| Omega-3 - EPA | 0.001g | 0.295g | N/A |
| Omega-3 - DHA | 0.001g | 0.118g | N/A |
| Omega-3 - DPA | 0.013g | 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 | Equal | |
| Low Glycemic Index diet | Equal | |
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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
45%
125%
Minerals Daily Need Coverage Score
59%
120%
Comparison summary
Which food contains less Sodium?
Steak contains less Sodium (difference - 1014mg)
Which food is cheaper?
Steak is cheaper (difference - $9.6)
Which food is lower in Cholesterol?
Crab meat is lower in Cholesterol (difference - 25mg)
Which food is lower in Sugar?
Crab meat is lower in Sugar (difference - 0g)
Which food is lower in Saturated fat?
Crab meat is lower in Saturated fat (difference - 8.31g)
Which food is richer in minerals?
Crab meat is relatively richer in minerals
Which food is lower in glycemic index?
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The foods have equal glycemic indexes (0)
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.