Crab Meat vs. Broccoli
Nutrition comparison of Crab Meat and Broccoli
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
crab meat
versus
broccoli
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in crab meat and broccoli:
- Both broccoli and crab meat are high in calcium and potassium.
- Broccoli has 59% less calories than crab meat.
- Broccoli has more thiamin, however, crab meat contains more niacin and Vitamin B12.
- Broccoli is a great source of Vitamin K and dietary fiber.
- Broccoli is an excellent source of Vitamin C.
- Crab meat is an excellent source of protein.
USDA sources for nutritional information: Crab Meat (Crustaceans, crab, blue, canned) and Broccoli (Broccoli, raw) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Broccoli has 59% less calories than crab meat - broccoli has 34 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 broccoli for fat. Crab meat has a macronutrient ratio of 92:0:8 and for broccoli, 27:64:9 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Crab Meat | Broccoli | |
|---|---|---|
| Protein | 92% | 27% |
| Carbohydrates | ~ | 64% |
| Fat | 8% | 9% |
| Alcohol | ~ | ~ |
carbohydrates
Crab meat has less carbohydrates than broccoli - broccoli has 6.6g of total carbs per 100 grams and crab meat does not contain significant amounts.
dietary fiber
Broccoli is a great source of dietary fiber and it has more dietary fiber than crab meat - broccoli has 2.6g of dietary fiber per 100 grams and crab meat does not contain significant amounts.
sugar
Crab meat has less sugar than broccoli - broccoli has 1.7g 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 534% more protein than broccoli - broccoli has 2.8g of protein per 100 grams and crab meat has 17.9g of protein.
Fat
saturated fat
Both broccoli and crab meat are low in saturated fat - broccoli has 0.11g of saturated fat per 100 grams and crab meat has 0.2g of saturated fat.
trans fat
Both crab meat and broccoli are low in trans fat - crab meat has 0.01g of trans fat per 100 grams and broccoli does not contain significant amounts.
cholesterol
Broccoli has less cholesterol than crab meat - crab meat has 97mg of cholesterol per 100 grams and broccoli does not contain significant amounts.
Vitamins
Vitamin C
Broccoli is an excellent source of Vitamin C and it has 26 times more Vitamin C than crab meat - broccoli has 89.2mg of Vitamin C per 100 grams and crab meat has 3.3mg of Vitamin C.
Vitamin A
Broccoli has 30 times more Vitamin A than crab meat - broccoli has 31ug of Vitamin A per 100 grams and crab meat has 1ug of Vitamin A.
Vitamin E
Broccoli and crab meat contain similar amounts of Vitamin E - broccoli has 0.78mg of Vitamin E per 100 grams and crab meat has 1.8mg of Vitamin E.
Vitamin K
Broccoli is a great source of Vitamin K and it has 337 times more Vitamin K than crab meat - broccoli has 101.6ug of Vitamin K per 100 grams and crab meat has 0.3ug of Vitamin K.
The B Vitamins
Broccoli has more thiamin, however, crab meat contains more niacin and Vitamin B12. Both crab meat and broccoli contain significant amounts of riboflavin, pantothenic acid, Vitamin B6 and folate.
| Crab Meat | Broccoli | |
|---|---|---|
| Thiamin | 0.023 MG | 0.071 MG |
| Riboflavin | 0.093 MG | 0.117 MG |
| Niacin | 2.747 MG | 0.639 MG |
| Pantothenic acid | 0.997 MG | 0.573 MG |
| Vitamin B6 | 0.156 MG | 0.175 MG |
| Folate | 51 UG | 63 UG |
| Vitamin B12 | 3.33 UG | ~ |
Minerals
calcium
Both broccoli and crab meat are high in calcium. Crab meat has 94% more calcium than broccoli - broccoli has 47mg of calcium per 100 grams and crab meat has 91mg of calcium.
iron
Broccoli and crab meat contain similar amounts of iron - broccoli has 0.73mg of iron per 100 grams and crab meat has 0.5mg of iron.
potassium
Both broccoli and crab meat are high in potassium. Broccoli has 22% more potassium than crab meat - broccoli has 316mg of potassium per 100 grams and crab meat has 259mg of potassium.
Omega-3 and Omega-6
omega 3s
For omega-3 fatty acids, broccoli has more alpha linoleic acid (ALA) than crab meat per 100 grams, however, crab meat contains more dha and epa than broccoli per 100 grams.
| Crab Meat | Broccoli | |
|---|---|---|
| alpha linoleic acid | 0.009 G | 0.0215 G |
| DHA | 0.067 G | ~ |
| EPA | 0.101 G | ~ |
| DPA | 0.009 G | ~ |
| Total | 0.186 G | 0.0215 G |
omega 6s
Comparing omega-6 fatty acids, both crab meat and broccoli contain small amounts of linoleic acid.
| Crab Meat | Broccoli | |
|---|---|---|
| other omega 6 | 0.004 G | 0.006 G |
| linoleic acid | 0.02 G | 0.049 G |
| Total | 0.024 G | 0.055 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 Broccoli .
Crab Meat g
()
|
Daily Values (%) |
Broccoli 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 broccoli or crab meat contain more calories in 100 grams?Broccoli has 60% less calories than crab meat - broccoli has 34 calories in 100g and crab meat has 83 calories.
Is broccoli or crab meat better for protein?
Crab meat is a fantastic source of protein and it has 530% more protein than broccoli - broccoli has 2.8g of protein per 100 grams and crab meat has 17.9g of protein.
Does broccoli or crab meat have more carbohydrates?
By weight, crab meat has fewer carbohydrates than broccoli - broccoli has 6.6g of carbs for 100g and crab meat has no carbs..
Does broccoli or crab meat contain more calcium?
Both broccoli and crab meat are high in calcium. Crab meat has 90% more calcium than broccoli - broccoli has 47mg of calcium in 100 grams and crab meat has 91mg of calcium.
Does broccoli or crab meat contain more potassium?
Both broccoli and crab meat are high in potassium. Broccoli has 20% more potassium than crab meat - broccoli has 316mg of potassium in 100 grams and crab meat has 259mg of potassium.