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  6. Flour vs. Crab

Flour vs. Crab — In-Depth Nutrition Comparison

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Important differences between flour and crab

  • Flour has more vitamin B1, iron, folate, vitamin B2, and manganese; however, crab is richer in vitamin B12, copper, and zinc.
  • Crab's daily need coverage for vitamin B12 is 139% more.
  • Flour contains 34 times more vitamin B1 than crab. Flour contains 0.785mg of vitamin B1, while crab contains 0.023mg.
  • Flour contains less sodium.
  • Flour has a higher glycemic index. The glycemic index of flour is 72, while the glycemic index of crab is 0.

The food varieties used in the comparison are Wheat flour, white, all-purpose, enriched, bleached and Crustaceans, crab, blue, canned.

Infographic

Flour 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.
Flour
Flour
3
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 16% 4.5% 9.4% 174% 48% 19% 46% 0.26% 89% 185%
Crab
Crab
7
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 IronIron +828%
Contains less SodiumSodium -99.6%
Contains more ManganeseManganese +821.6%
Contains more MagnesiumMagnesium +63.6%
Contains more CalciumCalcium +506.7%
Contains more PotassiumPotassium +142.1%
Contains more CopperCopper +465.3%
Contains more ZincZinc +444.3%
Contains more PhosphorusPhosphorus +116.7%
Contains more SeleniumSelenium +26.5%

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.
Flour
Flour
4
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 0% 0% 0% 1.2% 196% 114% 111% 26% 10% 0% 0.75% 137%
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 B1Vitamin B1 +3313%
Contains more Vitamin B2Vitamin B2 +431.2%
Contains more Vitamin B3Vitamin B3 +114.9%
Contains more FolateFolate +258.8%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin EVitamin E +2966.7%
Contains more Vitamin B5Vitamin B5 +127.6%
Contains more Vitamin B6Vitamin B6 +254.5%
Contains more Vitamin B12Vitamin B12 +∞%
~equal in Vitamin D ~0µg
~equal in Vitamin K ~0.3µg

All nutrients comparison - raw data values

Nutrient Flour Crab DV% diff.
Vitamin B12 0µg 3.33µg 139%
Copper 0.144mg 0.814mg 74%
Vitamin B1 0.785mg 0.023mg 64%
Iron 4.64mg 0.5mg 52%
Folate 183µg 51µg 33%
Cholesterol 0mg 97mg 32%
Vitamin B2 0.494mg 0.093mg 31%
Zinc 0.7mg 3.81mg 28%
Manganese 0.682mg 0.074mg 26%
Carbs 76.31g 0g 25%
Sodium 2mg 563mg 24%
Vitamin B3 5.904mg 2.747mg 20%
Phosphorus 108mg 234mg 18%
Selenium 33.9µg 42.9µg 16%
Protein 10.33g 17.88g 15%
Calories 364kcal 83kcal 14%
Choline 10.4mg 80.9mg 13%
Vitamin E 0.06mg 1.84mg 12%
Fiber 2.7g 0g 11%
Vitamin B5 0.438mg 0.997mg 11%
Vitamin B6 0.044mg 0.156mg 9%
Calcium 15mg 91mg 8%
Vitamin C 0mg 3.3mg 4%
Potassium 107mg 259mg 4%
Magnesium 22mg 36mg 3%
Polyunsaturated fat 0.413g 0.258g 1%
Protein per 100 calories 2.8g 22g N/A
Calories per 10 g protein 352kcal 46kcal N/A
Weight per 100 calories 27g 120g N/A
Fats 0.98g 0.74g 0%
Net carbs 73.61g 0g N/A
Sugar 0.27g 0g N/A
Vitamin A 0µg 1µg 0%
Vitamin K 0.3µg 0.3µg 0%
Trans fat 0.014g N/A
Saturated fat 0.155g 0.201g 0%
Monounsaturated fat 0.087g 0.129g 0%
Tryptophan 0.127mg 0.226mg 0%
Threonine 0.281mg 0.727mg 0%
Isoleucine 0.357mg 0.776mg 0%
Leucine 0.71mg 1.307mg 0%
Lysine 0.228mg 1.386mg 0%
Methionine 0.183mg 0.452mg 0%
Phenylalanine 0.52mg 0.708mg 0%
Valine 0.415mg 0.806mg 0%
Histidine 0.23mg 0.393mg 0%
Omega-3 - EPA 0g 0.101g N/A
Omega-3 - DHA 0g 0.067g N/A
Omega-3 - DPA 0g 0.009g N/A
Omega-6 - Eicosadienoic acid 0.005g N/A

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Flour
Flour
2
10% 76% 12%
Protein: 10.33 g
Fats: 0.98 g
Carbs: 76.31 g
Water: 11.92 g
Other: 0.46 g
Crab
Crab
3
18% 80% 2%
Protein: 17.88 g
Fats: 0.74 g
Carbs: 0 g
Water: 79.69 g
Other: 1.69 g
Contains more FatsFats +32.4%
Contains more CarbsCarbs +∞%
Contains more ProteinProtein +73.1%
Contains more WaterWater +568.5%
Contains more OtherOther +267.4%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Flour
Flour
2
24% 13% 63%
Saturated fat: Sat. Fat 0.155 g
Monounsaturated fat: Mono. Fat 0.087 g
Polyunsaturated fat: Poly. Fat 0.413 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 less Sat. FatSaturated fat -22.9%
Contains more Poly. FatPolyunsaturated fat +60.1%
Contains more Mono. FatMonounsaturated fat +48.3%

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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. Flour - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168894/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.