Crab Meat vs. Black Beans

Nutrition comparison of Crab Meat and Black Beans

Ever wonder how your favorite foods stack up against each other in terms of nutrition?

We compared the nutritional contents of crab meat versus black beans (100g each) below using 2020 USDA and NIH data[1].

For a quick recap of significant nutrients and differences in crab meat and black beans:

  • Both crab meat and black beans are high in potassium.
  • Black bean has more thiamin, however, crab meat contains more niacin, pantothenic acid, Vitamin B6 and Vitamin B12.
  • Black bean is an excellent source of dietary fiber.
  • Crab meat is an excellent source of calcium and protein.
Detailed nutritional comparison of crab meat and black beans is analyzed below. You can also visualize the nutritional comparison for a custom portion or serving size and see how the nutrition compares.

USDA sources for nutritional information: Crab Meat (Crustaceans, crab, blue, canned) and Black Beans (Beans, black turtle, mature seeds, canned) . Have a correction or suggestions? Shoot us an email.

Image of Crab Meat src
Image of Black Beans src

Calories and Carbs

calories

Crab meat and black beans contain similar amounts of calories - crab meat has 83 calories per 100 grams and black bean has 91 calories.

For macronutrient ratios, crab meat is much heavier in protein, much lighter in carbs and heavier in fat compared to black beans per calorie. Crab meat has a macronutrient ratio of 92:0:9 and for black beans, 26:71:3 for protein, carbohydrates and fat from calories.

Macro Ratios from Calories:

Crab Meat Black Beans
Protein 92% 26%
Carbohydrates ~ 71%
Fat 9% 3%
Alcohol ~ ~

carbohydrates

Crab meat has less carbohydrates than black bean - black bean has 16.6g of total carbs per 100 grams and crab meat does not contain significant amounts.

dietary fiber

Black bean is an excellent source of dietary fiber and it has more dietary fiber than crab meat - black bean has 6.9g of dietary fiber per 100 grams and crab meat does not contain significant amounts.

sugar

Black beans and crab meat contain similar amounts of sugar - black bean has 0.23g of sugar per 100 grams and crab meat does not contain significant amounts.

Protein

protein

Crab meat is an excellent source of protein and it has 197% more protein than black bean - crab meat has 17.9g of protein per 100 grams and black bean has 6g of protein.

Fat

saturated fat

Both crab meat and black beans are low in saturated fat - crab meat has 0.2g of saturated fat per 100 grams and black bean has 0.08g of saturated fat.

trans fat

Both crab meat and black beans are low in trans fat - crab meat has 0.01g of trans fat per 100 grams and black bean does not contain significant amounts.

cholesterol

Black bean has less cholesterol than crab meat - crab meat has 97mg of cholesterol per 100 grams and black bean does not contain significant amounts.

Vitamins

Vitamin C

Crab meat and black beans contain similar amounts of Vitamin C - crab meat has 3.3mg of Vitamin C per 100 grams and black bean has 2.7mg of Vitamin C.

Vitamin A

Crab meat and black beans contain similar amounts of Vitamin A - crab meat has 1ug of Vitamin A per 100 grams and black bean does not contain significant amounts.

Vitamin E

Crab meat and black beans contain similar amounts of Vitamin E - crab meat has 1.8mg of Vitamin E per 100 grams and black bean has 0.62mg of Vitamin E.

Vitamin K

Crab meat and black beans contain similar amounts of Vitamin K - crab meat has 0.3ug of Vitamin K per 100 grams and black bean has 2.3ug of Vitamin K.

The B Vitamins

Black bean has more thiamin, however, crab meat contains more niacin, pantothenic acid, Vitamin B6 and Vitamin B12. Both crab meat and black beans contain significant amounts of riboflavin and folate.

Crab Meat Black Beans
Thiamin 0.023 MG 0.14 MG
Riboflavin 0.093 MG 0.12 MG
Niacin 2.747 MG 0.62 MG
Pantothenic acid 0.997 MG 0.184 MG
Vitamin B6 0.156 MG 0.055 MG
Folate 51 UG 61 UG
Vitamin B12 3.33 UG ~

Minerals

calcium

Crab meat is an excellent source of calcium and it has 160% more calcium than black bean - crab meat has 91mg of calcium per 100 grams and black bean has 35mg of calcium.

iron

Black bean has 280% more iron than crab meat - crab meat has 0.5mg of iron per 100 grams and black bean has 1.9mg of iron.

potassium

Both crab meat and black beans are high in potassium. Black bean has 19% more potassium than crab meat - crab meat has 259mg of potassium per 100 grams and black bean has 308mg of potassium.

Omega-3 and Omega-6

omega 3s

For omega-3 fatty acids, black bean has more alpha linoleic acid (ALA) than crab meat per 100 grams, however, crab meat contains more dha and epa than black bean per 100 grams.

Crab Meat Black Beans
alpha linoleic acid 0.009 G 0.057 G
DHA 0.067 G ~
EPA 0.101 G ~
DPA 0.009 G ~
Total 0.186 G 0.057 G

omega 6s

Comparing omega-6 fatty acids, black bean has more linoleic acid than crab meat per 100 grams.

Crab Meat Black Beans
other omega 6 0.005 G ~
linoleic acid 0.02 G 0.068 G
Total 0.025 G 0.068 G


Customize your serving size


The comparison below is by common portions, e.g. cups, packages. You can also see a more concrete comparison by weight at equal weight (by grams) comparison.

Note: The specific food items compared are: Crab Meat (Crustaceans, crab, blue, canned) and Black Beans (Beans, black turtle, mature seeds, canned) .

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FAQ

Does crab meat or black beans contain more calories in 100 grams?
Crab meat and black beans contain similar amounts of calories - crab meat has 83 calories in 100g and black bean has 91 calories.

Is crab meat or black beans better for protein?
Crab meat is a fantastic source of protein and it has 200% more protein than black bean - crab meat has 17.9g of protein per 100 grams and black bean has 6g of protein.

Does black beans or crab meat have more carbohydrates?
By weight, crab meat has fewer carbohydrates than black bean - black bean has 16.6g of carbs for 100g and crab meat has no carbs..

Does crab meat or black beans contain more calcium?
Crab meat is a rich source of calcium and it has 160% more calcium than black bean - crab meat has 91mg of calcium in 100 grams and black bean has 35mg of calcium.

Does crab meat or black beans contain more potassium?
Both crab meat and black beans are high in potassium. Black bean has 20% more potassium than crab meat - crab meat has 259mg of potassium in 100 grams and black bean has 308mg of potassium.