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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 from Crab is 139% higher.
  • Wild rice raw has less Sodium.

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.
Wild rice raw
Wild rice raw
7
:
3
Crab
Crab
Contains more Iron +292%
Contains more Magnesium +391.7%
Contains more Phosphorus +85%
Contains more Potassium +64.9%
Contains less Sodium -98.8%
Contains more Zinc +56.4%
Contains more Manganese +1695.9%
Contains more Calcium +333.3%
Contains more Copper +55.3%
Contains more Selenium +1432.1%
Wild rice raw
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 7% 74% 127% 186% 38% 1% 163% 175% 174% 16%
Crab
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 28% 19% 26% 101% 23% 74% 104% 272% 10% 234%
Contains more Iron +292%
Contains more Magnesium +391.7%
Contains more Phosphorus +85%
Contains more Potassium +64.9%
Contains less Sodium -98.8%
Contains more Zinc +56.4%
Contains more Manganese +1695.9%
Contains more Calcium +333.3%
Contains more Copper +55.3%
Contains more Selenium +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.
Wild rice raw
Wild rice raw
8
:
3
Crab
Crab
Contains more Vitamin A +850%
Contains more Vitamin B1 +400%
Contains more Vitamin B2 +181.7%
Contains more Vitamin B3 +145.1%
Contains more Vitamin B6 +150.6%
Contains more Folate +86.3%
Contains more Vitamin K +533.3%
Contains more Vitamin E +124.4%
Contains more Vitamin C +∞%
Contains more Vitamin B12 +∞%
Equal in Vitamin B5 - 0.997
Wild rice raw
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 2% 17% 0% 0% 29% 61% 127% 65% 91% 72% 0% 5%
Crab
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 1% 37% 0% 11% 6% 22% 52% 60% 36% 39% 417% 1%
Contains more Vitamin A +850%
Contains more Vitamin B1 +400%
Contains more Vitamin B2 +181.7%
Contains more Vitamin B3 +145.1%
Contains more Vitamin B6 +150.6%
Contains more Folate +86.3%
Contains more Vitamin K +533.3%
Contains more Vitamin E +124.4%
Contains more Vitamin C +∞%
Contains more Vitamin B12 +∞%
Equal in Vitamin B5 - 0.997

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Wild rice raw
Wild rice raw
2
:
3
Crab
Crab
Contains more Fats +45.9%
Contains more Carbs +∞%
Contains more Protein +21.4%
Contains more Water +926.9%
Contains more Other +10.5%
Wild rice raw
15% 75% 8%
Protein: 14.73 g
Fats: 1.08 g
Carbs: 74.9 g
Water: 7.76 g
Other: 1.53 g
Crab
18% 80% 2%
Protein: 17.88 g
Fats: 0.74 g
Carbs: 0 g
Water: 79.69 g
Other: 1.69 g
Contains more Fats +45.9%
Contains more Carbs +∞%
Contains more Protein +21.4%
Contains more Water +926.9%
Contains more Other +10.5%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Wild rice raw
Wild rice raw
3
:
0
Crab
Crab
Contains less Saturated Fat -22.4%
Contains more Monounsaturated Fat +23.3%
Contains more Polyunsaturated fat +162%
Wild rice raw
16% 16% 68%
Saturated Fat: 0.156 g
Monounsaturated Fat: 0.159 g
Polyunsaturated fat: 0.676 g
Crab
34% 22% 44%
Saturated Fat: 0.201 g
Monounsaturated Fat: 0.129 g
Polyunsaturated fat: 0.258 g
Contains less Saturated Fat -22.4%
Contains more Monounsaturated Fat +23.3%
Contains more Polyunsaturated fat +162%

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
Lower in Sodium ok
Lower in Cholesterol ok
Lower in Saturated Fat ok
Lower in price ok
Rich in vitamins ok
Lower in Sugar ok
Lower in Glycemic Index ok
Rich in minerals Equal

All nutrients comparison - raw data values

Nutrient Wild rice raw Crab Opinion
Net carbs 68.7g 0g Wild rice raw
Protein 14.73g 17.88g Crab
Fats 1.08g 0.74g Wild rice raw
Carbs 74.9g 0g Wild rice raw
Calories 357kcal 83kcal Wild rice raw
Sugar 2.5g 0g Crab
Fiber 6.2g 0g Wild rice raw
Calcium 21mg 91mg Crab
Iron 1.96mg 0.5mg Wild rice raw
Magnesium 177mg 36mg Wild rice raw
Phosphorus 433mg 234mg Wild rice raw
Potassium 427mg 259mg Wild rice raw
Sodium 7mg 563mg Wild rice raw
Zinc 5.96mg 3.81mg Wild rice raw
Copper 0.524mg 0.814mg Crab
Manganese 1.329mg 0.074mg Wild rice raw
Selenium 2.8µg 42.9µg Crab
Vitamin A 19IU 2IU Wild rice raw
Vitamin A RAE 1µg 1µg
Vitamin E 0.82mg 1.84mg Crab
Vitamin C 0mg 3.3mg Crab
Vitamin B1 0.115mg 0.023mg Wild rice raw
Vitamin B2 0.262mg 0.093mg Wild rice raw
Vitamin B3 6.733mg 2.747mg Wild rice raw
Vitamin B5 1.074mg 0.997mg Wild rice raw
Vitamin B6 0.391mg 0.156mg Wild rice raw
Folate 95µg 51µg Wild rice raw
Vitamin B12 0µg 3.33µg Crab
Vitamin K 1.9µg 0.3µg Wild rice raw
Tryptophan 0.179mg 0.226mg Crab
Threonine 0.469mg 0.727mg Crab
Isoleucine 0.618mg 0.776mg Crab
Leucine 1.018mg 1.307mg Crab
Lysine 0.629mg 1.386mg Crab
Methionine 0.438mg 0.452mg Crab
Phenylalanine 0.721mg 0.708mg Wild rice raw
Valine 0.858mg 0.806mg Wild rice raw
Histidine 0.384mg 0.393mg Crab
Cholesterol 0mg 97mg Wild rice raw
Trans Fat 0.014g Wild rice raw
Saturated Fat 0.156g 0.201g Wild rice raw
Omega-3 - DHA 0g 0.067g Crab
Omega-3 - EPA 0g 0.101g Crab
Omega-3 - DPA 0g 0.009g Crab
Monounsaturated Fat 0.159g 0.129g Wild rice raw
Polyunsaturated fat 0.676g 0.258g Wild rice raw
Omega-6 - Eicosadienoic acid 0.005g Crab

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Wild rice raw Crab
Low Fats diet ok
Low Carbs diet ok
Low Calories 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
39%
Wild rice raw
56%
Crab
Minerals Daily Need Coverage Score
96%
Wild rice raw
89%
Crab

Comparison summary

Which food contains less Sodium?
Wild rice raw
Wild rice raw contains less Sodium (difference - 556mg)
Which food is lower in Cholesterol?
Wild rice raw
Wild rice raw is lower in Cholesterol (difference - 97mg)
Which food is lower in Saturated Fat?
Wild rice raw
Wild rice raw is lower in Saturated Fat (difference - 0.045g)
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
Crab is lower in Sugar (difference - 2.5g)
Which food is lower in glycemic index?
Crab
Crab 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 - 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.