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  6. Roe vs. Crab meat

Roe vs. Crab meat — In-Depth Nutrition Comparison

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The main differences between roe and crab meat

  • Roe is richer in vitamin B2, phosphorus, selenium, vitamin B1, vitamin B5, and folate, yet crab meat is richer in copper and zinc.
  • Daily need coverage for cholesterol for roe is 142% higher.
  • Roe contains 17 times more vitamin B2 than crab meat. Roe contains 0.949mg of vitamin B2, while crab meat contains 0.055mg.
  • Crab meat contains less cholesterol.
  • Crab meat has a lower glycemic index than roe.

Food types used in this article are Fish, roe, mixed species, cooked, dry heat and Crustaceans, crab, alaska king, cooked, moist heat.

Infographic

Roe vs Crab meat 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.
Roe
Roe
3
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 19% 8.4% 25% 29% 43% 35% 221% 15% 1.7% 282%
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 45% 18% 23% 29% 394% 208% 120% 140% 5.2% 218%
Contains more PhosphorusPhosphorus +83.9%
Contains less SodiumSodium -89.1%
Contains more SeleniumSelenium +29.3%
Contains more MagnesiumMagnesium +142.3%
Contains more CalciumCalcium +110.7%
Contains more CopperCopper +823.4%
Contains more ZincZinc +495.3%
Contains more ManganeseManganese +207.7%
~equal in Potassium ~262mg
~equal in Iron ~0.76mg

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.
Roe
Roe
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 55% 0% 30% 0% 69% 219% 41% 69% 43% 1443% 0% 69%
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 25% 0% 3% 0% 13% 13% 25% 24% 42% 1438% 0% 38%
Contains more Vitamin CVitamin C +115.8%
Contains more Vitamin AVitamin A +911.1%
Contains more Vitamin B1Vitamin B1 +422.6%
Contains more Vitamin B2Vitamin B2 +1625.5%
Contains more Vitamin B3Vitamin B3 +63.6%
Contains more Vitamin B5Vitamin B5 +188.5%
Contains more FolateFolate +80.4%
~equal in Vitamin D ~µg
~equal in Vitamin E ~mg
~equal in Vitamin B6 ~0.18mg
~equal in Vitamin B12 ~11.5µg
~equal in Vitamin K ~µg

All nutrients comparison - raw data values

Nutrient Roe Crab meat DV% diff.
Cholesterol 479mg 53mg 142%
Copper 0.128mg 1.182mg 117%
Vitamin B2 0.949mg 0.055mg 69%
Zinc 1.28mg 7.62mg 58%
Sodium 117mg 1072mg 42%
Phosphorus 515mg 280mg 34%
Selenium 51.7µg 40µg 21%
Protein 28.62g 19.35g 19%
Vitamin B1 0.277mg 0.053mg 19%
Polyunsaturated fat 3.404g 0.536g 19%
Vitamin B5 1.154mg 0.4mg 15%
Fats 8.23g 1.54g 10%
Vitamin C 16.4mg 7.6mg 10%
Folate 92µg 51µg 10%
Magnesium 26mg 63mg 9%
Vitamin A 91µg 9µg 9%
Saturated fat 1.866g 0.133g 8%
Calories 204kcal 97kcal 5%
Vitamin B3 2.192mg 1.34mg 5%
Monounsaturated fat 2.129g 0.185g 5%
Calcium 28mg 59mg 3%
Vitamin B12 11.54µg 11.5µg 2%
Carbs 1.92g 0g 1%
Potassium 283mg 262mg 1%
Manganese 0.013mg 0.04mg 1%
Protein per 100 calories 14g 20g N/A
Calories per 10 g protein 71kcal 50kcal N/A
Weight per 100 calories 49g 103g N/A
Unsaturated / Saturated Fat ratio 3 5.4 N/A
Net carbs 1.92g 0g N/A
Iron 0.77mg 0.76mg 0%
Vitamin B6 0.185mg 0.18mg 0%
Tryptophan 0.375mg 0.269mg 0%
Threonine 1.305mg 0.783mg 0%
Isoleucine 1.465mg 0.938mg 0%
Leucine 2.509mg 1.536mg 0%
Lysine 2.179mg 1.684mg 0%
Methionine 0.71mg 0.545mg 0%
Phenylalanine 1.401mg 0.817mg 0%
Valine 1.676mg 0.91mg 0%
Histidine 0.778mg 0.393mg 0%
Omega-3 - EPA 1.26g 0.295g N/A
Omega-3 - DHA 1.747g 0.118g N/A
Omega-3 - DPA 0.105g 0.031g N/A

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Roe
Roe
4
29% 8% 2% 59% 3%
Protein: 28.62 g
Fats: 8.23 g
Carbs: 1.92 g
Water: 58.63 g
Other: 2.6 g
19% 78%
Protein: 19.35 g
Fats: 1.54 g
Carbs: 0 g
Water: 77.55 g
Other: 1.56 g
Contains more ProteinProtein +47.9%
Contains more FatsFats +434.4%
Contains more CarbsCarbs +∞%
Contains more OtherOther +66.7%
Contains more WaterWater +32.3%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Roe
Roe
2
25% 29% 46%
Saturated fat: Sat. Fat 1.866 g
Monounsaturated fat: Mono. Fat 2.129 g
Polyunsaturated fat: Poly. Fat 3.404 g
16% 22% 63%
Saturated fat: Sat. Fat 0.133 g
Monounsaturated fat: Mono. Fat 0.185 g
Polyunsaturated fat: Poly. Fat 0.536 g
Contains more Mono. FatMonounsaturated fat +1050.8%
Contains more Poly. FatPolyunsaturated fat +535.1%
Contains less Sat. FatSaturated fat -92.9%

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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. Roe - https://fdc.nal.usda.gov/fdc-app.html#/food-details/174239/nutrients
  2. Crab meat - https://fdc.nal.usda.gov/fdc-app.html#/food-details/174202/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.