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  6. Bean raw vs. Crab

Bean raw vs. Crab — In-Depth Nutrition Comparison

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Summary of differences between bean raw and crab

  • Bean raw has more folate, fiber, vitamin B1, iron, manganese, potassium, and magnesium, while crab has more vitamin B12 and selenium.
  • Crab covers your daily need for vitamin B12, 139% more than bean raw.
  • Crab has a lower glycemic index. The glycemic index of crab is 0, while the glycemic index of bean raw is 33.

These are the specific foods used in this comparison Beans, pinto, mature seeds, raw and Crustaceans, crab, blue, canned.

Infographic

Bean 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% 34% 123% 190% 298% 62% 176% 1.6% 150% 152%
Crab
Crab
2
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 +388.9%
Contains more CalciumCalcium +24.2%
Contains more PotassiumPotassium +437.8%
Contains more IronIron +914%
Contains more PhosphorusPhosphorus +75.6%
Contains less SodiumSodium -97.9%
Contains more ManganeseManganese +1451.4%
Contains more ZincZinc +67.1%
Contains more SeleniumSelenium +53.8%
~equal in Copper ~0.814mg

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 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 21% 0% 0% 4.2% 178% 49% 22% 47% 109% 0% 14% 394%
Crab
Crab
5
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 CVitamin C +90.9%
Contains more Vitamin B1Vitamin B1 +3000%
Contains more Vitamin B2Vitamin B2 +128%
Contains more Vitamin B6Vitamin B6 +203.8%
Contains more Vitamin KVitamin K +1766.7%
Contains more FolateFolate +929.4%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin EVitamin E +776.2%
Contains more Vitamin B3Vitamin B3 +134%
Contains more Vitamin B5Vitamin B5 +27%
Contains more Vitamin B12Vitamin B12 +∞%
~equal in Vitamin D ~0µg

All nutrients comparison - raw data values

Nutrient Bean raw Crab DV% diff.
Vitamin B12 0µg 3.33µg 139%
Folate 525µg 51µg 119%
Fiber 15.5g 0g 62%
Vitamin B1 0.713mg 0.023mg 58%
Iron 5.07mg 0.5mg 57%
Manganese 1.148mg 0.074mg 47%
Magnesium 176mg 36mg 33%
Potassium 1393mg 259mg 33%
Cholesterol 0mg 97mg 32%
Selenium 27.9µg 42.9µg 27%
Phosphorus 411mg 234mg 25%
Sodium 12mg 563mg 24%
Vitamin B6 0.474mg 0.156mg 24%
Carbs 62.55g 0g 21%
Zinc 2.28mg 3.81mg 14%
Starch 34.17g 0g 14%
Calories 347kcal 83kcal 13%
Vitamin E 0.21mg 1.84mg 11%
Vitamin B3 1.174mg 2.747mg 10%
Copper 0.893mg 0.814mg 9%
Vitamin B2 0.212mg 0.093mg 9%
Protein 21.42g 17.88g 7%
Vitamin B5 0.785mg 0.997mg 4%
Vitamin K 5.6µg 0.3µg 4%
Vitamin C 6.3mg 3.3mg 3%
Choline 66.2mg 80.9mg 3%
Calcium 113mg 91mg 2%
Fats 1.23g 0.74g 1%
Polyunsaturated fat 0.407g 0.258g 1%
Protein per 100 calories 6.2g 22g N/A
Calories per 10 g protein 162kcal 46kcal N/A
Weight per 100 calories 29g 120g N/A
Net carbs 47.05g 0g N/A
Sugar 2.11g 0g N/A
Vitamin A 0µg 1µg 0%
Trans fat 0g 0.014g N/A
Saturated fat 0.235g 0.201g 0%
Monounsaturated fat 0.229g 0.129g 0%
Tryptophan 0.237mg 0.226mg 0%
Threonine 0.81mg 0.727mg 0%
Isoleucine 0.871mg 0.776mg 0%
Leucine 1.558mg 1.307mg 0%
Lysine 1.356mg 1.386mg 0%
Methionine 0.259mg 0.452mg 0%
Phenylalanine 1.095mg 0.708mg 0%
Valine 0.998mg 0.806mg 0%
Histidine 0.556mg 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
21% 63% 11% 3%
Protein: 21.42 g
Fats: 1.23 g
Carbs: 62.55 g
Water: 11.33 g
Other: 3.47 g
Crab
Crab
1
18% 80% 2%
Protein: 17.88 g
Fats: 0.74 g
Carbs: 0 g
Water: 79.69 g
Other: 1.69 g
Contains more ProteinProtein +19.8%
Contains more FatsFats +66.2%
Contains more CarbsCarbs +∞%
Contains more OtherOther +105.3%
Contains more WaterWater +603.4%

Fat Type Comparison

Fat type breakdown side-by-side comparison
27% 26% 47%
Saturated fat: Sat. Fat 0.235 g
Monounsaturated fat: Mono. Fat 0.229 g
Polyunsaturated fat: Poly. Fat 0.407 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 more Mono. FatMonounsaturated fat +77.5%
Contains more Poly. FatPolyunsaturated fat +57.8%
Contains less Sat. FatSaturated fat -14.5%

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. Bean raw - https://fdc.nal.usda.gov/fdc-app.html#/food-details/175199/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.