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Egg vs. Crab — In-Depth Nutrition Comparison

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Significant differences between eggs and crab

  • Eggs have more copper, choline, and vitamin B2; however, crab is richer in vitamin B12, zinc, selenium, and vitamin B3.
  • Eggs cover your daily copper needs 132% more than crab.
  • Crab has 16 times less saturated fat than eggs. Eggs have 3.267g of saturated fat, while crab has 0.201g.

Specific food types used in this comparison are Egg, whole, cooked, hard-boiled and Crustaceans, crab, blue, canned.

Infographic

Egg 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.
Egg
Egg
3
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 7.1% 15% 11% 45% 667% 29% 74% 16% 3.4% 168%
Crab
Crab
7
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 IronIron +138%
Contains more CopperCopper +145.7%
Contains less SodiumSodium -78%
Contains more MagnesiumMagnesium +260%
Contains more CalciumCalcium +82%
Contains more PotassiumPotassium +105.6%
Contains more ZincZinc +262.9%
Contains more PhosphorusPhosphorus +36%
Contains more ManganeseManganese +184.6%
Contains more SeleniumSelenium +39.3%

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.
Egg
Egg
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 0% 33% 50% 21% 17% 118% 1.2% 84% 28% 139% 0.75% 33%
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%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin AVitamin A +14800%
Contains more Vitamin B1Vitamin B1 +187%
Contains more Vitamin B2Vitamin B2 +451.6%
Contains more Vitamin B5Vitamin B5 +40.2%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin EVitamin E +78.6%
Contains more Vitamin B3Vitamin B3 +4192.2%
Contains more Vitamin B6Vitamin B6 +28.9%
Contains more Vitamin B12Vitamin B12 +200%
Contains more FolateFolate +15.9%
~equal in Vitamin K ~0.3µg

All nutrients comparison - raw data values

Nutrient Egg Crab DV% diff.
Copper 2mg 0.814mg 132%
Vitamin B12 1.11µg 3.33µg 93%
Cholesterol 373mg 97mg 92%
Choline 293.8mg 80.9mg 39%
Vitamin B2 0.513mg 0.093mg 32%
Zinc 1.05mg 3.81mg 25%
Selenium 30.8µg 42.9µg 22%
Sodium 124mg 563mg 19%
Vitamin B3 0.064mg 2.747mg 17%
Vitamin A 149µg 1µg 16%
Fats 10.61g 0.74g 15%
Saturated fat 3.267g 0.201g 14%
Protein 12.58g 17.88g 11%
Vitamin D* 87 IU 0 IU 11%
Vitamin D 2.2µg 0µg 11%
Monounsaturated fat 4.077g 0.129g 10%
Iron 1.19mg 0.5mg 9%
Phosphorus 172mg 234mg 9%
Vitamin B5 1.398mg 0.997mg 8%
Polyunsaturated fat 1.414g 0.258g 8%
Magnesium 10mg 36mg 6%
Vitamin E 1.03mg 1.84mg 5%
Calories 155kcal 83kcal 4%
Vitamin C 0mg 3.3mg 4%
Calcium 50mg 91mg 4%
Potassium 126mg 259mg 4%
Vitamin B1 0.066mg 0.023mg 4%
Vitamin B6 0.121mg 0.156mg 3%
Manganese 0.026mg 0.074mg 2%
Folate 44µg 51µg 2%
Protein per 100 calories 8.1g 22g N/A
Calories per 10 g protein 123kcal 46kcal N/A
Weight per 100 calories 65g 120g N/A
Unsaturated / Saturated Fat ratio 1.7 1.9 N/A
Net carbs 1.12g 0g N/A
Carbs 1.12g 0g 0%
Sugar 1.12g 0g N/A
Vitamin K 0.3µg 0.3µg 0%
Trans fat 0.014g N/A
Tryptophan 0.153mg 0.226mg 0%
Threonine 0.604mg 0.727mg 0%
Isoleucine 0.686mg 0.776mg 0%
Leucine 1.075mg 1.307mg 0%
Lysine 0.904mg 1.386mg 0%
Methionine 0.392mg 0.452mg 0%
Phenylalanine 0.668mg 0.708mg 0%
Valine 0.767mg 0.806mg 0%
Histidine 0.298mg 0.393mg 0%
Omega-3 - EPA 0.005g 0.101g N/A
Omega-3 - DHA 0.038g 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
Egg
Egg
2
13% 11% 75%
Protein: 12.58 g
Fats: 10.61 g
Carbs: 1.12 g
Water: 74.62 g
Other: 1.07 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 +1333.8%
Contains more CarbsCarbs +∞%
Contains more ProteinProtein +42.1%
Contains more OtherOther +57.9%
~equal in Water ~79.69g

Fat Type Comparison

Fat type breakdown side-by-side comparison
Egg
Egg
2
37% 47% 16%
Saturated fat: Sat. Fat 3.267 g
Monounsaturated fat: Mono. Fat 4.077 g
Polyunsaturated fat: Poly. Fat 1.414 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 +3060.5%
Contains more Poly. FatPolyunsaturated fat +448.1%
Contains less Sat. FatSaturated fat -93.8%

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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. Egg - https://fdc.nal.usda.gov/fdc-app.html#/food-details/173424/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.