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Ham vs. Crab — In-Depth Nutrition Comparison

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A recap on the differences between ham and crab

  • Ham has more vitamin B1, vitamin B6, and iron; however, crab is higher in vitamin B12, copper, selenium, folate, and vitamin B5.
  • Crab covers your daily vitamin B12 needs 112% more than ham.
  • Crab contains 33 times less vitamin B1 than ham. Ham contains 0.754mg of vitamin B1, while crab contains 0.023mg.
  • Crab has less sodium.

Food varieties used in this article are Pork, cured, ham, boneless, extra lean (approximately 5% fat), roasted and Crustaceans, crab, blue, canned.

Infographic

Ham 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.
Ham
Ham
1
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 10% 2.4% 25% 56% 26% 79% 84% 157% 7% 106%
Crab
Crab
8
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 +196%
Contains more MagnesiumMagnesium +157.1%
Contains more CalciumCalcium +1037.5%
Contains more CopperCopper +930.4%
Contains more ZincZinc +32.3%
Contains more PhosphorusPhosphorus +19.4%
Contains less SodiumSodium -53.2%
Contains more ManganeseManganese +37%
Contains more SeleniumSelenium +120%
~equal in Potassium ~259mg

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.
Ham
Ham
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% 12% 0% 5% 189% 47% 75% 24% 92% 81% 0% 2.3%
Crab
Crab
7
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 B1Vitamin B1 +3178.3%
Contains more Vitamin B2Vitamin B2 +117.2%
Contains more Vitamin B3Vitamin B3 +46.5%
Contains more Vitamin B6Vitamin B6 +156.4%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin EVitamin E +636%
Contains more Vitamin B5Vitamin B5 +147.4%
Contains more Vitamin B12Vitamin B12 +412.3%
Contains more Vitamin KVitamin K +∞%
Contains more FolateFolate +1600%

All nutrients comparison - raw data values

Nutrient Ham Crab DV% diff.
Vitamin B12 0.65µg 3.33µg 112%
Copper 0.079mg 0.814mg 82%
Vitamin B1 0.754mg 0.023mg 61%
Selenium 19.5µg 42.9µg 43%
Sodium 1203mg 563mg 28%
Vitamin B6 0.4mg 0.156mg 19%
Cholesterol 53mg 97mg 15%
Iron 1.48mg 0.5mg 12%
Vitamin B5 0.403mg 0.997mg 12%
Folate 3µg 51µg 12%
Vitamin E 0.25mg 1.84mg 11%
Calcium 8mg 91mg 8%
Zinc 2.88mg 3.81mg 8%
Vitamin B2 0.202mg 0.093mg 8%
Vitamin B3 4.023mg 2.747mg 8%
Fats 5.53g 0.74g 7%
Saturated fat 1.81g 0.201g 7%
Protein 20.93g 17.88g 6%
Monounsaturated fat 2.62g 0.129g 6%
Magnesium 14mg 36mg 5%
Phosphorus 196mg 234mg 5%
Vitamin C 0mg 3.3mg 4%
Vitamin D* 32 IU 0 IU 4%
Vitamin D 0.8µg 0µg 4%
Calories 145kcal 83kcal 3%
Polyunsaturated fat 0.54g 0.258g 2%
Carbs 1.5g 0g 1%
Potassium 287mg 259mg 1%
Manganese 0.054mg 0.074mg 1%
Choline 85.1mg 80.9mg 1%
Protein per 100 calories 14g 22g N/A
Calories per 10 g protein 69kcal 46kcal N/A
Weight per 100 calories 69g 120g N/A
Unsaturated / Saturated Fat ratio 1.7 1.9 N/A
Net carbs 1.5g 0g N/A
Vitamin A 0µg 1µg 0%
Vitamin K 0µg 0.3µg 0%
Trans fat 0.014g N/A
Tryptophan 0.251mg 0.226mg 0%
Threonine 0.931mg 0.727mg 0%
Isoleucine 0.918mg 0.776mg 0%
Leucine 1.661mg 1.307mg 0%
Lysine 1.775mg 1.386mg 0%
Methionine 0.553mg 0.452mg 0%
Phenylalanine 0.904mg 0.708mg 0%
Valine 0.908mg 0.806mg 0%
Histidine 0.75mg 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
Ham
Ham
4
21% 6% 68% 4%
Protein: 20.93 g
Fats: 5.53 g
Carbs: 1.5 g
Water: 67.67 g
Other: 4.37 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 +17.1%
Contains more FatsFats +647.3%
Contains more CarbsCarbs +∞%
Contains more OtherOther +158.6%
Contains more WaterWater +17.8%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Ham
Ham
2
36% 53% 11%
Saturated fat: Sat. Fat 1.81 g
Monounsaturated fat: Mono. Fat 2.62 g
Polyunsaturated fat: Poly. Fat 0.54 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 +1931%
Contains more Poly. FatPolyunsaturated fat +109.3%
Contains less Sat. FatSaturated fat -88.9%

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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. Ham - https://fdc.nal.usda.gov/fdc-app.html#/food-details/167871/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.