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Wheat vs. Crab meat — In-Depth Nutrition Comparison

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Summary of differences between wheat and crab meat

  • Wheat has more manganese, selenium, iron, vitamin B3, phosphorus, and vitamin B1; however, crab meat is higher in vitamin B12, copper, and zinc.
  • Crab meat covers your daily need for vitamin B12, 479% more than wheat .
  • Wheat has 75 times more manganese than crab meat. While wheat has 3.012mg of manganese, crab meat has only 0.04mg.
  • Wheat has less sodium.
  • The glycemic index of wheat is higher.

These are the specific foods used in this comparison Wheat, durum and Crustaceans, crab, alaska king, cooked, moist heat.

Infographic

Wheat  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" charts below show how much of the daily needs can be covered by 300 grams of the food.
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 103% 10% 38% 132% 184% 113% 218% 0.26% 393% 488%
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 45% 18% 23% 29% 394% 208% 120% 140% 5.2% 218%
Contains more MagnesiumMagnesium +128.6%
Contains more PotassiumPotassium +64.5%
Contains more IronIron +363.2%
Contains more PhosphorusPhosphorus +81.4%
Contains less SodiumSodium -99.8%
Contains more ManganeseManganese +7430%
Contains more SeleniumSelenium +123.5%
Contains more CalciumCalcium +73.5%
Contains more CopperCopper +113.7%
Contains more ZincZinc +83.2%

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.
Vitamin C Vit. C Vitamin A Vit. A Vitamin E Vit. E Vitamin D Vit. D 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 Choline Choline 0% 0% 0% 0% 105% 28% 126% 56% 97% 0% 0% 32% 0%
Vitamin C Vit. C Vitamin A Vit. A Vitamin E Vit. E Vitamin D Vit. D 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 Choline Choline 25% 3% 0% 0% 13% 13% 25% 24% 42% 1438% 0% 38% 0%
Contains more Vitamin B1Vitamin B1 +690.6%
Contains more Vitamin B2Vitamin B2 +120%
Contains more Vitamin B3Vitamin B3 +402.8%
Contains more Vitamin B5Vitamin B5 +133.8%
Contains more Vitamin B6Vitamin B6 +132.8%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more FolateFolate +18.6%
~equal in Vitamin E ~mg
~equal in Vitamin D ~µg
~equal in Vitamin K ~µg
~equal in Choline ~mg

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
14% 2% 71% 11% 2%
Protein: 13.68 g
Fats: 2.47 g
Carbs: 71.13 g
Water: 10.94 g
Other: 1.78 g
19% 78%
Protein: 19.35 g
Fats: 1.54 g
Carbs: 0 g
Water: 77.55 g
Other: 1.56 g
Contains more FatsFats +60.4%
Contains more CarbsCarbs +∞%
Contains more OtherOther +14.1%
Contains more ProteinProtein +41.4%
Contains more WaterWater +608.9%

Fat Type Comparison

Fat type breakdown side-by-side comparison
26% 19% 55%
Saturated fat: Sat. Fat 0.454 g
Monounsaturated fat: Mono. Fat 0.344 g
Polyunsaturated fat: Poly. Fat 0.978 g
16% 22% 63%
Saturated fat: Sat. Fat 0.133 g
Monounsaturated fat: Mono. Fat 0.185 g
Polyunsaturated fat: Poly. Fat 0.536 g
Contains more Mono. FatMonounsaturated fat +85.9%
Contains more Poly. FatPolyunsaturated fat +82.5%
Contains less Sat. FatSaturated fat -70.7%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Wheat Crab meat
Lower in Cholesterol ok
Lower in Sodium ok
Lower in price ok
Lower in Saturated fat ok
Lower in Glycemic Index ok
Lower in Sugar Equal
Rich in minerals Equal
Rich in vitamins Equal

All nutrients comparison - raw data values

Nutrient Wheat Crab meat DV% diff.
Vitamin B12 0µg 11.5µg 479%
Manganese 3.012mg 0.04mg 129%
Selenium 89.4µg 40µg 90%
Copper 0.553mg 1.182mg 70%
Sodium 2mg 1072mg 47%
Iron 3.52mg 0.76mg 35%
Vitamin B3 6.738mg 1.34mg 34%
Phosphorus 508mg 280mg 33%
Vitamin B1 0.419mg 0.053mg 31%
Zinc 4.16mg 7.62mg 31%
Carbs 71.13g 0g 24%
Magnesium 144mg 63mg 19%
Vitamin B6 0.419mg 0.18mg 18%
Cholesterol 0mg 53mg 18%
Calories 339kcal 97kcal 12%
Vitamin B5 0.935mg 0.4mg 11%
Protein 13.68g 19.35g 11%
Vitamin C 0mg 7.6mg 8%
Potassium 431mg 262mg 5%
Vitamin B2 0.121mg 0.055mg 5%
Polyunsaturated fat 0.978g 0.536g 3%
Calcium 34mg 59mg 3%
Folate 43µg 51µg 2%
Saturated fat 0.454g 0.133g 1%
Vitamin A 0µg 9µg 1%
Fats 2.47g 1.54g 1%
Net carbs 71.13g 0g N/A
Monounsaturated fat 0.344g 0.185g 0%
Tryptophan 0.176mg 0.269mg 0%
Threonine 0.366mg 0.783mg 0%
Isoleucine 0.533mg 0.938mg 0%
Leucine 0.934mg 1.536mg 0%
Lysine 0.303mg 1.684mg 0%
Methionine 0.221mg 0.545mg 0%
Phenylalanine 0.681mg 0.817mg 0%
Valine 0.594mg 0.91mg 0%
Histidine 0.322mg 0.393mg 0%
Omega-3 - EPA 0.295g N/A
Omega-3 - DHA 0.118g N/A
Omega-3 - DPA 0.031g N/A

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Wheat Crab meat
Low Calories diet ok
Low Fats diet ok
Low Carbs diet ok
Low Glycemic Index diet ok

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
34%
Wheat
125%
Crab meat
Minerals Daily Need Coverage Score
168%
Wheat
120%
Crab meat

Comparison summary

Which food is lower in Cholesterol?
Wheat
Wheat is lower in Cholesterol (difference - 53mg)
Which food contains less Sodium?
Wheat
Wheat contains less Sodium (difference - 1070mg)
Which food is cheaper?
Wheat
Wheat is cheaper (difference - $11.6)
Which food is lower in Saturated fat?
Crab meat
Crab meat is lower in Saturated fat (difference - 0.321g)
Which food is lower in glycemic index?
Crab meat
Crab meat is lower in glycemic index (difference - 50)
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

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. Wheat - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169721/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.