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  6. Wild rice raw vs. Crab

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

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How are wild rice raw and crab different?

  • Wild rice raw is higher in manganese, magnesium, phosphorus, vitamin B3, and fiber; however, crab is richer in vitamin B12, selenium, and copper.
  • Daily need coverage for vitamin B12 for crab is 139% higher.
  • Wild rice raw has less sodium.
  • Crab has a lower glycemic index (0) than wild rice raw (57).

Wild rice, raw and Crustaceans, crab, blue, canned are the varieties used in this article.

Infographic

Wild rice raw 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.
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%
Crab
Crab
3
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 MagnesiumMagnesium +391.7%
Contains more PotassiumPotassium +64.9%
Contains more IronIron +292%
Contains more ZincZinc +56.4%
Contains more PhosphorusPhosphorus +85%
Contains less SodiumSodium -98.8%
Contains more ManganeseManganese +1695.9%
Contains more CalciumCalcium +333.3%
Contains more CopperCopper +55.3%
Contains more SeleniumSelenium +1432.1%

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.
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%
Crab
Crab
4
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 11% 0.33% 37% 0% 5.8% 21% 52% 60% 36% 416% 0.75% 38% 44%
Contains more Vitamin B1Vitamin B1 +400%
Contains more Vitamin B2Vitamin B2 +181.7%
Contains more Vitamin B3Vitamin B3 +145.1%
Contains more Vitamin B6Vitamin B6 +150.6%
Contains more Vitamin KVitamin K +533.3%
Contains more FolateFolate +86.3%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin EVitamin E +124.4%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more CholineCholine +131.1%
~equal in Vitamin A ~1µg
~equal in Vitamin D ~0µg
~equal in Vitamin B5 ~0.997mg

All nutrients comparison - raw data values

Nutrient Wild rice raw Crab DV% diff.
Vitamin B12 0µg 3.33µg 139%
Selenium 2.8µg 42.9µg 73%
Manganese 1.329mg 0.074mg 55%
Magnesium 177mg 36mg 34%
Cholesterol 0mg 97mg 32%
Copper 0.524mg 0.814mg 32%
Phosphorus 433mg 234mg 28%
Vitamin B3 6.733mg 2.747mg 25%
Carbs 74.9g 0g 25%
Fiber 6.2g 0g 25%
Sodium 7mg 563mg 24%
Zinc 5.96mg 3.81mg 20%
Vitamin B6 0.391mg 0.156mg 18%
Iron 1.96mg 0.5mg 18%
Calories 357kcal 83kcal 14%
Vitamin B2 0.262mg 0.093mg 13%
Folate 95µg 51µg 11%
Choline 35mg 80.9mg 8%
Vitamin B1 0.115mg 0.023mg 8%
Vitamin E 0.82mg 1.84mg 7%
Calcium 21mg 91mg 7%
Protein 14.73g 17.88g 6%
Potassium 427mg 259mg 5%
Vitamin C 0mg 3.3mg 4%
Polyunsaturated fat 0.676g 0.258g 3%
Vitamin B5 1.074mg 0.997mg 2%
Fats 1.08g 0.74g 1%
Vitamin K 1.9µg 0.3µg 1%
Net carbs 68.7g 0g N/A
Sugar 2.5g 0g N/A
Vitamin A 1µg 1µg 0%
Trans fat 0.014g N/A
Saturated fat 0.156g 0.201g 0%
Monounsaturated fat 0.159g 0.129g 0%
Tryptophan 0.179mg 0.226mg 0%
Threonine 0.469mg 0.727mg 0%
Isoleucine 0.618mg 0.776mg 0%
Leucine 1.018mg 1.307mg 0%
Lysine 0.629mg 1.386mg 0%
Methionine 0.438mg 0.452mg 0%
Phenylalanine 0.721mg 0.708mg 0%
Valine 0.858mg 0.806mg 0%
Histidine 0.384mg 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
15% 75% 8%
Protein: 14.73 g
Fats: 1.08 g
Carbs: 74.9 g
Water: 7.76 g
Other: 1.53 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 +45.9%
Contains more CarbsCarbs +∞%
Contains more ProteinProtein +21.4%
Contains more WaterWater +926.9%
Contains more OtherOther +10.5%

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
Crab
Crab
0
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 -22.4%
Contains more Mono. FatMonounsaturated fat +23.3%
Contains more Poly. FatPolyunsaturated fat +162%

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 - 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.