Crab Meat vs. Cauliflower
Nutrition comparison of Crab Meat and Cauliflower
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
crab meat
versus
cauliflower
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in crab meat and cauliflower:
- Both cauliflower and crab meat are high in potassium.
- Cauliflower has 70% less calories than crab meat.
- Cauliflower has more thiamin, however, crab meat contains more niacin and Vitamin B12.
- Cauliflower has signficantly more dietary fiber than crab meat.
- Cauliflower is an excellent source of Vitamin C.
- Crab meat is an excellent source of calcium and protein.
- For omega-3 fatty acids, crab meat has more dha and epa than cauliflower.
USDA sources for nutritional information: Crab Meat (Crustaceans, crab, blue, canned) and Cauliflower (Cauliflower, raw) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Cauliflower has 70% less calories than crab meat - cauliflower has 25 calories per 100 grams and crab meat has 83 calories.
For macronutrient ratios, crab meat is much heavier in protein, much lighter in carbs and similar to cauliflower for fat. Crab meat has a macronutrient ratio of 92:0:8 and for cauliflower, 25:66:9 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Crab Meat | Cauliflower | |
|---|---|---|
| Protein | 92% | 25% |
| Carbohydrates | ~ | 66% |
| Fat | 8% | 9% |
| Alcohol | ~ | ~ |
carbohydrates
Both cauliflower and crab meat are low in carbohydrates - cauliflower has 5g of total carbs per 100 grams and crab meat does not contain significant amounts.
dietary fiber
Cauliflower has signficantly more dietary fiber than crab meat - cauliflower has 2g of dietary fiber per 100 grams and crab meat does not contain significant amounts.
sugar
Crab meat has less sugar than cauliflower - cauliflower has 1.9g 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 831% more protein than cauliflower - cauliflower has 1.9g of protein per 100 grams and crab meat has 17.9g of protein.
Fat
saturated fat
Both cauliflower and crab meat are low in saturated fat - cauliflower has 0.13g of saturated fat per 100 grams and crab meat has 0.2g of saturated fat.
trans fat
Both crab meat and cauliflower are low in trans fat - crab meat has 0.01g of trans fat per 100 grams and cauliflower does not contain significant amounts.
cholesterol
Cauliflower has less cholesterol than crab meat - crab meat has 97mg of cholesterol per 100 grams and cauliflower does not contain significant amounts.
Vitamins
Vitamin C
Cauliflower is an excellent source of Vitamin C and it has 13 times more Vitamin C than crab meat - cauliflower has 48.2mg of Vitamin C per 100 grams and crab meat has 3.3mg of Vitamin C.
Vitamin A
Crab meat and cauliflower contain similar amounts of Vitamin A - crab meat has 1ug of Vitamin A per 100 grams and cauliflower does not contain significant amounts.
Vitamin E
Crab meat has 22 times more Vitamin E than cauliflower - cauliflower has 0.08mg of Vitamin E per 100 grams and crab meat has 1.8mg of Vitamin E.
Vitamin K
Cauliflower and crab meat contain similar amounts of Vitamin K - cauliflower has 15.5ug of Vitamin K per 100 grams and crab meat has 0.3ug of Vitamin K.
The B Vitamins
Cauliflower has more thiamin, however, crab meat contains more niacin and Vitamin B12. Both crab meat and cauliflower contain significant amounts of riboflavin, pantothenic acid, Vitamin B6 and folate.
| Crab Meat | Cauliflower | |
|---|---|---|
| Thiamin | 0.023 MG | 0.05 MG |
| Riboflavin | 0.093 MG | 0.06 MG |
| Niacin | 2.747 MG | 0.507 MG |
| Pantothenic acid | 0.997 MG | 0.667 MG |
| Vitamin B6 | 0.156 MG | 0.184 MG |
| Folate | 51 UG | 57 UG |
| Vitamin B12 | 3.33 UG | ~ |
Minerals
calcium
Crab meat is an excellent source of calcium and it has 314% more calcium than cauliflower - cauliflower has 22mg of calcium per 100 grams and crab meat has 91mg of calcium.
iron
Cauliflower and crab meat contain similar amounts of iron - cauliflower has 0.42mg of iron per 100 grams and crab meat has 0.5mg of iron.
potassium
Both cauliflower and crab meat are high in potassium. Cauliflower has 15% more potassium than crab meat - cauliflower has 299mg of potassium per 100 grams and crab meat has 259mg of potassium.
Omega-3 and Omega-6
omega 3s
For omega-3 fatty acids, crab meat has more DHA and EPA than cauliflower per 100 grams. Both crab meat and cauliflower contain significant amounts of alpha linoleic acid (ALA).
| Crab Meat | Cauliflower | |
|---|---|---|
| alpha linoleic acid | 0.009 G | 0.015 G |
| DHA | 0.067 G | ~ |
| EPA | 0.101 G | ~ |
| DPA | 0.009 G | ~ |
| Total | 0.186 G | 0.015 G |
omega 6s
Comparing omega-6 fatty acids, both crab meat and cauliflower contain small amounts of linoleic acid.
| Crab Meat | Cauliflower | |
|---|---|---|
| other omega 6 | 0.004 G | 0.003 G |
| linoleic acid | 0.02 G | 0.016 G |
| Total | 0.024 G | 0.019 G |
Customize your serving size
The comparison below is by weight, but sometimes 100g isn't that intuitive of a measurement for food. View a custom portion comparison (e.g. cups, oz, package).
You can try adding or subtracting the amount of either Crab Meat or Cauliflower .
Note: The specific food items compared are: Crab Meat (Crustaceans, crab, blue, canned) and Cauliflower (Cauliflower, raw) .
Crab Meat g
()
|
Daily Values (%) |
Cauliflower g
()
|
|||||
|---|---|---|---|---|---|---|---|
| KCAL % |
|
5% | calories | 5% |
|
KCAL % | |
| G % |
|
5% | carbohydrates | 5% |
|
G % | |
| G % |
|
5% | dietary fiber | 5% |
|
G % | |
| G | 5% | sugar | 5% | G | |||
| G % |
|
5% | total fat | 5% |
|
G % | |
| G % |
|
5% | saturated fat | 5% |
|
G % | |
| G | 5% | monounsaturated fat | 5% | G | |||
| G | 5% | polyunsaturated fat | 5% | G | |||
| G | 5% | trans fat | 5% | G | |||
| MG | 5% | cholesterol | 5% | MG | |||
| MG % |
|
5% | sodium | 5% |
|
MG % | |
| 5% | Vitamins and Minerals | 5% | |||||
| UG % |
|
5% | Vitamin A | 5% |
|
UG % | |
| MG % |
|
5% | Vitamin C | 5% |
|
MG % | |
| IU % |
|
5% | Vitamin D | 5% |
|
IU % | |
| MG % |
|
5% | calcium | 5% |
|
MG % | |
| MG % |
|
5% | iron | 5% |
|
MG % | |
| MG % |
|
5% | magnesium | 5% |
|
MG % | |
| MG % |
|
5% | potassium | 5% |
|
MG % | |
| MG % |
|
5% | thiamin (Vit B1) | 5% |
|
MG % | |
| MG % |
|
5% | riboflavin (Vit B2) | 5% |
|
MG % | |
| MG % |
|
5% | niacin (Vit B3) | 5% |
|
MG % | |
| MG % |
|
5% | Vitamin B6 | 5% |
|
MG % | |
| MG % |
|
5% | pantothenic acid (Vit B5) | 5% |
|
MG % | |
| UG % |
|
5% | folate (Vit B9) | 5% |
|
UG % | |
| UG % |
|
5% | Vitamin B12 | 5% |
|
UG % | |
| MG % |
|
5% | Vitamin E | 5% |
|
MG % | |
| UG % |
|
5% | Vitamin K | 5% |
|
UG % | |
| G % |
|
5% | protein | 5% |
|
G % | |
| UG % |
|
5% | biotin (Vit B7) | 5% |
|
UG % | |
| MG % |
|
5% | choline | 5% |
|
MG % | |
| MG % |
|
5% | chlorine | 5% |
|
MG % | |
| UG % |
|
5% | chromium | 5% |
|
UG % | |
| MG % |
|
5% | copper | 5% |
|
MG % | |
| UG % |
|
5% | fluoride | 5% |
|
UG % | |
| UG % |
|
5% | iodine | 5% |
|
UG % | |
| MG % |
|
5% | manganese | 5% |
|
MG % | |
| UG % |
|
5% | molybdenum | 5% |
|
UG % | |
| MG % |
|
5% | phosphorus | 5% |
|
MG % | |
| UG % |
|
5% | selenium | 5% |
|
UG % | |
| MG % |
|
5% | zinc | 5% |
|
MG % | |
| G | 5% | Water | 5% | G | |||
| G | 5% | Starch | 5% | G | |||
| G | 5% | Alcohol | 5% | G | |||
FAQ
Does cauliflower or crab meat contain more calories in 100 grams?Cauliflower has 70% less calories than crab meat - cauliflower has 25 calories in 100g and crab meat has 83 calories.
Is cauliflower or crab meat better for protein?
Crab meat is a fantastic source of protein and it has 830% more protein than cauliflower - cauliflower has 1.9g of protein per 100 grams and crab meat has 17.9g of protein.
Does cauliflower or crab meat have more carbohydrates?
By weight, both cauliflower and crab meat are low in carbohydrates - cauliflower has 5g of carbs for 100g and crab meat has no carbs..
Does cauliflower or crab meat contain more calcium?
Crab meat is a rich source of calcium and it has 310% more calcium than cauliflower - cauliflower has 22mg of calcium in 100 grams and crab meat has 91mg of calcium.
Does cauliflower or crab meat contain more potassium?
Both cauliflower and crab meat are high in potassium. Cauliflower has 20% more potassium than crab meat - cauliflower has 299mg of potassium in 100 grams and crab meat has 259mg of potassium.