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  6. Crab vs. Bran raw

Crab vs. Bran raw — In-Depth Nutrition Comparison

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The main differences between crab and bran raw

  • Crab has more vitamin B12 and copper; however, bran raw has more manganese, vitamin B1, phosphorus, fiber, iron, and magnesium.
  • Daily need coverage for manganese for bran raw is 242% higher.
  • Bran raw is lower in cholesterol.
  • Bran raw has a higher glycemic index than crab.

Food types used in this article are Crustaceans, crab, blue, canned and Oat bran, raw.

Infographic

Crab vs Bran raw 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.
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%
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 168% 17% 50% 203% 134% 85% 315% 0.52% 734% 247%
Contains more CalciumCalcium +56.9%
Contains more CopperCopper +102%
Contains more ZincZinc +22.5%
Contains more MagnesiumMagnesium +552.8%
Contains more PotassiumPotassium +118.5%
Contains more IronIron +982%
Contains more PhosphorusPhosphorus +213.7%
Contains less SodiumSodium -99.3%
Contains more ManganeseManganese +7508.1%
~equal in Selenium ~45.2µg

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.
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%
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% 20% 293% 51% 18% 90% 38% 0% 8% 39%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin EVitamin E +82.2%
Contains more Vitamin B3Vitamin B3 +194.1%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more Vitamin B1Vitamin B1 +4987%
Contains more Vitamin B2Vitamin B2 +136.6%
Contains more Vitamin B5Vitamin B5 +49.8%
Contains more Vitamin KVitamin K +966.7%
~equal in Vitamin D ~0µg
~equal in Vitamin B6 ~0.165mg
~equal in Folate ~52µg

All nutrients comparison - raw data values

Nutrient Crab Bran raw DV% diff.
Manganese 0.074mg 5.63mg 242%
Vitamin B12 3.33µg 0µg 139%
Vitamin B1 0.023mg 1.17mg 96%
Phosphorus 234mg 734mg 71%
Fiber 0g 15.4g 62%
Iron 0.5mg 5.41mg 61%
Magnesium 36mg 235mg 47%
Copper 0.814mg 0.403mg 46%
Cholesterol 97mg 0mg 32%
Sodium 563mg 4mg 24%
Carbs 0g 66.22g 22%
Polyunsaturated fat 0.258g 2.766g 17%
Vitamin B3 2.747mg 0.934mg 11%
Fats 0.74g 7.03g 10%
Vitamin B2 0.093mg 0.22mg 10%
Vitamin B5 0.997mg 1.494mg 10%
Potassium 259mg 566mg 9%
Choline 80.9mg 32.2mg 9%
Calories 83kcal 246kcal 8%
Zinc 3.81mg 3.11mg 6%
Vitamin E 1.84mg 1.01mg 6%
Monounsaturated fat 0.129g 2.376g 6%
Saturated fat 0.201g 1.328g 5%
Vitamin C 3.3mg 0mg 4%
Selenium 42.9µg 45.2µg 4%
Calcium 91mg 58mg 3%
Vitamin K 0.3µg 3.2µg 2%
Protein 17.88g 17.3g 1%
Vitamin B6 0.156mg 0.165mg 1%
Protein per 100 calories 22g 7g N/A
Calories per 10 g protein 46kcal 142kcal N/A
Weight per 100 calories 120g 41g N/A
Unsaturated / Saturated Fat ratio 1.9 3.9 N/A
Net carbs 0g 50.82g N/A
Sugar 0g 1.45g N/A
Vitamin A 1µg 0µg 0%
Folate 51µg 52µg 0%
Trans fat 0.014g N/A
Tryptophan 0.226mg 0.335mg 0%
Threonine 0.727mg 0.502mg 0%
Isoleucine 0.776mg 0.668mg 0%
Leucine 1.307mg 1.374mg 0%
Lysine 1.386mg 0.76mg 0%
Methionine 0.452mg 0.335mg 0%
Phenylalanine 0.708mg 0.908mg 0%
Valine 0.806mg 0.964mg 0%
Histidine 0.393mg 0.41mg 0%
Omega-3 - EPA 0.101g 0g N/A
Omega-3 - DHA 0.067g 0g N/A
Omega-3 - DPA 0.009g 0g N/A
Omega-6 - Eicosadienoic acid 0.005g N/A

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Crab
Crab
2
18% 80% 2%
Protein: 17.88 g
Fats: 0.74 g
Carbs: 0 g
Water: 79.69 g
Other: 1.69 g
17% 7% 66% 7% 3%
Protein: 17.3 g
Fats: 7.03 g
Carbs: 66.22 g
Water: 6.55 g
Other: 2.9 g
Contains more WaterWater +1116.6%
Contains more FatsFats +850%
Contains more CarbsCarbs +∞%
Contains more OtherOther +71.6%
~equal in Protein ~17.3g

Fat Type Comparison

Fat type breakdown side-by-side comparison
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
21% 37% 43%
Saturated fat: Sat. Fat 1.328 g
Monounsaturated fat: Mono. Fat 2.376 g
Polyunsaturated fat: Poly. Fat 2.766 g
Contains less Sat. FatSaturated fat -84.9%
Contains more Mono. FatMonounsaturated fat +1741.9%
Contains more Poly. FatPolyunsaturated fat +972.1%

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. Crab - https://fdc.nal.usda.gov/fdc-app.html#/food-details/171966/nutrients
  2. Bran raw - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168872/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.