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Crab vs. Wheat — In-Depth Nutrition Comparison

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What are the differences between crab and wheat ?

  • Crab is higher in vitamin B12 and copper, yet wheat is higher in manganese, selenium, phosphorus, iron, vitamin B1, magnesium, and vitamin B3.
  • Crab's daily need coverage for vitamin B12 is 139% more.
  • The glycemic index of crab is lower.

We used Crustaceans, crab, blue, canned and Wheat, durum types in this article.

Infographic

Crab vs Wheat 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
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%
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 103% 10% 38% 132% 184% 113% 218% 0.26% 393% 488%
Contains more CalciumCalcium +167.6%
Contains more CopperCopper +47.2%
Contains more MagnesiumMagnesium +300%
Contains more PotassiumPotassium +66.4%
Contains more IronIron +604%
Contains more PhosphorusPhosphorus +117.1%
Contains less SodiumSodium -99.6%
Contains more ManganeseManganese +3970.3%
Contains more SeleniumSelenium +108.4%
~equal in Zinc ~4.16mg

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
6
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% 0% 105% 28% 126% 56% 97% 0% 0% 32%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin EVitamin E +∞%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more Vitamin KVitamin K +∞%
Contains more FolateFolate +18.6%
Contains more Vitamin B1Vitamin B1 +1721.7%
Contains more Vitamin B2Vitamin B2 +30.1%
Contains more Vitamin B3Vitamin B3 +145.3%
Contains more Vitamin B6Vitamin B6 +168.6%
~equal in Vitamin D ~0µg
~equal in Vitamin B5 ~0.935mg

All nutrients comparison - raw data values

Nutrient Crab Wheat DV% diff.
Vitamin B12 3.33µg 0µg 139%
Manganese 0.074mg 3.012mg 128%
Selenium 42.9µg 89.4µg 85%
Phosphorus 234mg 508mg 39%
Iron 0.5mg 3.52mg 38%
Vitamin B1 0.023mg 0.419mg 33%
Cholesterol 97mg 0mg 32%
Copper 0.814mg 0.553mg 29%
Magnesium 36mg 144mg 26%
Vitamin B3 2.747mg 6.738mg 25%
Carbs 0g 71.13g 24%
Sodium 563mg 2mg 24%
Vitamin B6 0.156mg 0.419mg 20%
Choline 80.9mg 15%
Calories 83kcal 339kcal 13%
Vitamin E 1.84mg 12%
Protein 17.88g 13.68g 8%
Calcium 91mg 34mg 6%
Potassium 259mg 431mg 5%
Polyunsaturated fat 0.258g 0.978g 5%
Vitamin C 3.3mg 0mg 4%
Fats 0.74g 2.47g 3%
Zinc 3.81mg 4.16mg 3%
Vitamin B2 0.093mg 0.121mg 2%
Folate 51µg 43µg 2%
Vitamin B5 0.997mg 0.935mg 1%
Saturated fat 0.201g 0.454g 1%
Monounsaturated fat 0.129g 0.344g 1%
Protein per 100 calories 22g 4g N/A
Calories per 10 g protein 46kcal 248kcal N/A
Weight per 100 calories 120g 29g N/A
Unsaturated / Saturated Fat ratio 1.9 2.9 N/A
Net carbs 0g 71.13g N/A
Vitamin A 1µg 0µg 0%
Vitamin K 0.3µg 0%
Trans fat 0.014g N/A
Tryptophan 0.226mg 0.176mg 0%
Threonine 0.727mg 0.366mg 0%
Isoleucine 0.776mg 0.533mg 0%
Leucine 1.307mg 0.934mg 0%
Lysine 1.386mg 0.303mg 0%
Methionine 0.452mg 0.221mg 0%
Phenylalanine 0.708mg 0.681mg 0%
Valine 0.806mg 0.594mg 0%
Histidine 0.393mg 0.322mg 0%
Omega-3 - EPA 0.101g N/A
Omega-3 - DHA 0.067g N/A
Omega-3 - DPA 0.009g 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
14% 2% 71% 11% 2%
Protein: 13.68 g
Fats: 2.47 g
Carbs: 71.13 g
Water: 10.94 g
Other: 1.78 g
Contains more ProteinProtein +30.7%
Contains more WaterWater +628.4%
Contains more FatsFats +233.8%
Contains more CarbsCarbs +∞%
~equal in Other ~1.78g

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
26% 19% 55%
Saturated fat: Sat. Fat 0.454 g
Monounsaturated fat: Mono. Fat 0.344 g
Polyunsaturated fat: Poly. Fat 0.978 g
Contains less Sat. FatSaturated fat -55.7%
Contains more Mono. FatMonounsaturated fat +166.7%
Contains more Poly. FatPolyunsaturated fat +279.1%

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. Wheat - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169721/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.