Crab Meat vs. Asparagus
Nutrition comparison of Crab Meat and Asparagus
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
crab meat
versus
asparagus
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in crab meat and asparagus:
- Both asparagus and crab meat are high in potassium.
- Asparagus has 3.1 times less calories than crab meat.
- Asparagus has more thiamin, however, crab meat contains more niacin, pantothenic acid and Vitamin B12.
- Asparagus is a great source of dietary fiber and iron.
- Crab meat is an excellent source of calcium and protein.
- For omega-3 fatty acids, crab meat has more dha and epa than asparagus.
USDA sources for nutritional information: Crab Meat (Crustaceans, crab, blue, canned) and Asparagus (Asparagus, raw) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Asparagus has 3.1 times less calories than crab meat - asparagus has 20 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 heavier in fat compared to asparagus per calorie. Crab meat has a macronutrient ratio of 92:0:9 and for asparagus, 34:61:5 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Crab Meat | Asparagus | |
|---|---|---|
| Protein | 92% | 34% |
| Carbohydrates | ~ | 61% |
| Fat | 9% | 5% |
| Alcohol | ~ | ~ |
carbohydrates
Both asparagus and crab meat are low in carbohydrates - asparagus has 3.9g of total carbs per 100 grams and crab meat does not contain significant amounts.
dietary fiber
Asparagus is a great source of dietary fiber and it has more dietary fiber than crab meat - asparagus has 2.1g of dietary fiber per 100 grams and crab meat does not contain significant amounts.
sugar
Crab meat has less sugar than asparagus - asparagus 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 713% more protein than asparagus - asparagus has 2.2g of protein per 100 grams and crab meat has 17.9g of protein.
Fat
saturated fat
Both asparagus and crab meat are low in saturated fat - asparagus has 0.04g of saturated fat per 100 grams and crab meat has 0.2g of saturated fat.
trans fat
Both crab meat and asparagus are low in trans fat - crab meat has 0.01g of trans fat per 100 grams and asparagus does not contain significant amounts.
cholesterol
Asparagus has less cholesterol than crab meat - crab meat has 97mg of cholesterol per 100 grams and asparagus does not contain significant amounts.
Vitamins
Vitamin C
Asparagus and crab meat contain similar amounts of Vitamin C - asparagus has 5.6mg of Vitamin C per 100 grams and crab meat has 3.3mg of Vitamin C.
Vitamin A
Asparagus has 37 times more Vitamin A than crab meat - asparagus has 38ug of Vitamin A per 100 grams and crab meat has 1ug of Vitamin A.
Vitamin E
Asparagus and crab meat contain similar amounts of Vitamin E - asparagus has 1.1mg of Vitamin E per 100 grams and crab meat has 1.8mg of Vitamin E.
Vitamin K
Asparagus has 137 times more Vitamin K than crab meat - asparagus has 41.6ug of Vitamin K per 100 grams and crab meat has 0.3ug of Vitamin K.
The B Vitamins
Asparagus has more thiamin, however, crab meat contains more niacin, pantothenic acid and Vitamin B12. Both crab meat and asparagus contain significant amounts of riboflavin, Vitamin B6 and folate.
| Crab Meat | Asparagus | |
|---|---|---|
| Thiamin | 0.023 MG | 0.143 MG |
| Riboflavin | 0.093 MG | 0.141 MG |
| Niacin | 2.747 MG | 0.978 MG |
| Pantothenic acid | 0.997 MG | 0.274 MG |
| Vitamin B6 | 0.156 MG | 0.091 MG |
| Folate | 51 UG | 52 UG |
| Vitamin B12 | 3.33 UG | ~ |
Minerals
calcium
Crab meat is an excellent source of calcium and it has 279% more calcium than asparagus - asparagus has 24mg of calcium per 100 grams and crab meat has 91mg of calcium.
iron
Asparagus is a great source of iron and it has 328% more iron than crab meat - asparagus has 2.1mg of iron per 100 grams and crab meat has 0.5mg of iron.
potassium
Both asparagus and crab meat are high in potassium. Crab meat has 28% more potassium than asparagus - asparagus has 202mg 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 asparagus per 100 grams. Both crab meat and asparagus contain small amounts of alpha linoleic acid (ALA).
| Crab Meat | Asparagus | |
|---|---|---|
| alpha linoleic acid | 0.009 G | 0.01 G |
| DHA | 0.067 G | ~ |
| EPA | 0.101 G | ~ |
| DPA | 0.009 G | ~ |
| Total | 0.186 G | 0.01 G |
omega 6s
Comparing omega-6 fatty acids, both crab meat and asparagus contain small amounts of linoleic acid.
| Crab Meat | Asparagus | |
|---|---|---|
| other omega 6 | 0.005 G | ~ |
| linoleic acid | 0.02 G | 0.04 G |
| Total | 0.025 G | 0.04 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.
Crab Meat g
()
|
Daily Values (%) |
Asparagus g
()
|
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|---|---|---|---|---|---|---|---|
| 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 asparagus or crab meat contain more calories in 100 grams?Asparagus has 3.1 times less calories than crab meat - asparagus has 20 calories in 100g and crab meat has 83 calories.
Is asparagus or crab meat better for protein?
Crab meat is a fantastic source of protein and it has 710% more protein than asparagus - asparagus has 2.2g of protein per 100 grams and crab meat has 17.9g of protein.
Does asparagus or crab meat have more carbohydrates?
By weight, both asparagus and crab meat are low in carbohydrates - asparagus has 3.9g of carbs for 100g and crab meat has no carbs..
Does asparagus or crab meat contain more calcium?
Crab meat is a rich source of calcium and it has 280% more calcium than asparagus - asparagus has 24mg of calcium in 100 grams and crab meat has 91mg of calcium.
Does asparagus or crab meat contain more potassium?
Both asparagus and crab meat are high in potassium. Crab meat has 30% more potassium than asparagus - asparagus has 202mg of potassium in 100 grams and crab meat has 259mg of potassium.