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  6. Wild rice raw vs. Crab meat

Wild rice raw vs. Crab meat — In-Depth Nutrition Comparison

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A recap on differences between wild rice raw and crab meat

  • Wild rice raw is higher in manganese, vitamin B3, magnesium, fiber, and phosphorus, yet crab meat is higher in vitamin B12, copper, and selenium.
  • Crab meat covers your daily vitamin B12 needs 479% more than wild rice raw.
  • The amount of sodium in wild rice raw is lower.
  • The glycemic index of crab meat is lower.

Food varieties used in this article are Wild rice, raw and Crustaceans, crab, alaska king, cooked, moist heat.

Infographic

Wild rice raw 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 126% 6.3% 38% 74% 175% 163% 186% 0.91% 173% 15%
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 +181%
Contains more PotassiumPotassium +63%
Contains more IronIron +157.9%
Contains more PhosphorusPhosphorus +54.6%
Contains less SodiumSodium -99.3%
Contains more ManganeseManganese +3222.5%
Contains more CalciumCalcium +181%
Contains more CopperCopper +125.6%
Contains more ZincZinc +27.9%
Contains more SeleniumSelenium +1328.6%

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% 0.33% 16% 0% 29% 60% 126% 64% 90% 0% 4.8% 71% 19%
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 EVitamin E +∞%
Contains more Vitamin B1Vitamin B1 +117%
Contains more Vitamin B2Vitamin B2 +376.4%
Contains more Vitamin B3Vitamin B3 +402.5%
Contains more Vitamin B5Vitamin B5 +168.5%
Contains more Vitamin B6Vitamin B6 +117.2%
Contains more Vitamin KVitamin K +∞%
Contains more FolateFolate +86.3%
Contains more CholineCholine +∞%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +800%
Contains more Vitamin B12Vitamin B12 +∞%
~equal in Vitamin D ~µg

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
15% 75% 8%
Protein: 14.73 g
Fats: 1.08 g
Carbs: 74.9 g
Water: 7.76 g
Other: 1.53 g
19% 78%
Protein: 19.35 g
Fats: 1.54 g
Carbs: 0 g
Water: 77.55 g
Other: 1.56 g
Contains more CarbsCarbs +∞%
Contains more ProteinProtein +31.4%
Contains more FatsFats +42.6%
Contains more WaterWater +899.4%
~equal in Other ~1.56g

Fat Type Comparison

Fat type breakdown side-by-side comparison
16% 16% 68%
Saturated fat: Sat. Fat 0.156 g
Monounsaturated fat: Mono. Fat 0.159 g
Polyunsaturated fat: Poly. Fat 0.676 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 Poly. FatPolyunsaturated fat +26.1%
Contains less Sat. FatSaturated fat -14.7%
Contains more Mono. FatMonounsaturated fat +16.4%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Wild rice raw Crab meat DV% diff.
Vitamin B12 0µg 11.5µg 479%
Copper 0.524mg 1.182mg 73%
Selenium 2.8µg 40µg 68%
Manganese 1.329mg 0.04mg 56%
Sodium 7mg 1072mg 46%
Vitamin B3 6.733mg 1.34mg 34%
Magnesium 177mg 63mg 27%
Carbs 74.9g 0g 25%
Fiber 6.2g 0g 25%
Phosphorus 433mg 280mg 22%
Cholesterol 0mg 53mg 18%
Vitamin B2 0.262mg 0.055mg 16%
Vitamin B6 0.391mg 0.18mg 16%
Iron 1.96mg 0.76mg 15%
Zinc 5.96mg 7.62mg 15%
Vitamin B5 1.074mg 0.4mg 13%
Calories 357kcal 97kcal 13%
Folate 95µg 51µg 11%
Protein 14.73g 19.35g 9%
Vitamin C 0mg 7.6mg 8%
Choline 35mg 6%
Potassium 427mg 262mg 5%
Vitamin B1 0.115mg 0.053mg 5%
Vitamin E 0.82mg 5%
Calcium 21mg 59mg 4%
Vitamin K 1.9µg 2%
Vitamin A 1µg 9µg 1%
Polyunsaturated fat 0.676g 0.536g 1%
Fats 1.08g 1.54g 1%
Net carbs 68.7g 0g N/A
Sugar 2.5g N/A
Saturated fat 0.156g 0.133g 0%
Monounsaturated fat 0.159g 0.185g 0%
Tryptophan 0.179mg 0.269mg 0%
Threonine 0.469mg 0.783mg 0%
Isoleucine 0.618mg 0.938mg 0%
Leucine 1.018mg 1.536mg 0%
Lysine 0.629mg 1.684mg 0%
Methionine 0.438mg 0.545mg 0%
Phenylalanine 0.721mg 0.817mg 0%
Valine 0.858mg 0.91mg 0%
Histidine 0.384mg 0.393mg 0%
Omega-3 - EPA 0g 0.295g N/A
Omega-3 - DHA 0g 0.118g N/A
Omega-3 - DPA 0g 0.031g N/A

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Wild rice raw 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
37%
Wild rice raw
125%
Crab meat
Minerals Daily Need Coverage Score
96%
Wild rice raw
120%
Crab meat

Comparison summary

Which food is lower in Cholesterol?
Wild rice raw
Wild rice raw is lower in Cholesterol (difference - 53mg)
Which food contains less Sodium?
Wild rice raw
Wild rice raw contains less Sodium (difference - 1065mg)
Which food is cheaper?
Wild rice raw
Wild rice raw is cheaper (difference - $12)
Which food is richer in vitamins?
Wild rice raw
Wild rice raw is relatively richer in vitamins
Which food is lower in Sugar?
Crab meat
Crab meat is lower in Sugar (difference - 2.5g)
Which food is lower in Saturated fat?
Crab meat
Crab meat is lower in Saturated fat (difference - 0.023g)
Which food is lower in glycemic index?
Crab meat
Crab meat is lower in glycemic index (difference - 57)
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.

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. Wild rice raw - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169726/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.