Feta Cheese vs. Crab Meat

Nutrition comparison of Feta Cheese and Crab Meat


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

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

For a quick recap of significant nutrients and differences in feta cheese and crab meat:

  • Both crab meat and feta cheese are high in calcium and protein.
  • Crab meat is a great source of potassium.
  • Feta cheese has more thiamin, riboflavin and Vitamin B6, however, crab meat contains more niacin.
  • Feta cheese is a great source of Vitamin A.
Detailed nutritional comparison of feta cheese and crab meat 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: Feta Cheese (Cheese, feta) and Crab Meat (Crustaceans, crab, blue, canned) . Have a correction or suggestions? Shoot us an email.


Image of Feta Cheese src
Image of Crab Meat src

Calories and Carbs

calories

Feta cheese is high in calories and crab meat has 69% less calories than feta cheese - crab meat has 83 calories per 100 grams and feta cheese has 265 calories.

For macronutrient ratios, feta cheese is much lighter in protein, heavier in carbs and much heavier in fat compared to crab meat per calorie. Feta cheese has a macronutrient ratio of 21:6:73 and for crab meat, 92:0:8 for protein, carbohydrates and fat from calories.

Macro Ratios from Calories:

Feta Cheese Crab Meat
Protein 21% 92%
Carbohydrates 6% ~
Fat 73% 8%
Alcohol ~ ~

carbohydrates

Both feta cheese and crab meat are low in carbohydrates - feta cheese has 3.9g of total carbs per 100 grams and crab meat does not contain significant amounts.

Protein

protein

Both crab meat and feta cheese are high in protein. Crab meat has 26% more protein than feta cheese - crab meat has 17.9g of protein per 100 grams and feta cheese has 14.2g of protein.

Fat

saturated fat

Feta cheese is high in saturated fat and crab meat has 98% less saturated fat than feta cheese - crab meat has 0.2g of saturated fat per 100 grams and feta cheese has 13.3g of saturated fat.

trans fat

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

cholesterol

Crab meat and feta cheese contain similar amounts of cholesterol - crab meat has 97mg of cholesterol per 100 grams and feta cheese has 89mg of cholesterol.

Vitamins

Vitamin C

Crab meat has more Vitamin C than feta cheese - crab meat has 3.3mg of Vitamin C per 100 grams and feta cheese does not contain significant amounts.

Vitamin A

Feta cheese is a great source of Vitamin A and it has 124 times more Vitamin A than crab meat - crab meat has 1ug of Vitamin A per 100 grams and feta cheese has 125ug of Vitamin A.

Vitamin D

Feta cheese has more Vitamin D than crab meat - feta cheese has 16iu of Vitamin D per 100 grams and crab meat does not contain significant amounts.

Vitamin E

Crab meat has 922% more Vitamin E than feta cheese - crab meat has 1.8mg of Vitamin E per 100 grams and feta cheese has 0.18mg of Vitamin E.

Vitamin K

Crab meat and feta cheese contain similar amounts of Vitamin K - crab meat has 0.3ug of Vitamin K per 100 grams and feta cheese has 1.8ug of Vitamin K.

The B Vitamins

Feta cheese has more thiamin, riboflavin and Vitamin B6, however, crab meat contains more niacin. Both feta cheese and crab meat contain significant amounts of pantothenic acid, folate and Vitamin B12.

Feta Cheese Crab Meat
Thiamin 0.154 MG 0.023 MG
Riboflavin 0.844 MG 0.093 MG
Niacin 0.991 MG 2.747 MG
Pantothenic acid 0.967 MG 0.997 MG
Vitamin B6 0.424 MG 0.156 MG
Folate 32 UG 51 UG
Vitamin B12 1.69 UG 3.33 UG

Minerals

calcium

Both crab meat and feta cheese are high in calcium. Feta cheese has 442% more calcium than crab meat - crab meat has 91mg of calcium per 100 grams and feta cheese has 493mg of calcium.

iron

Crab meat and feta cheese contain similar amounts of iron - crab meat has 0.5mg of iron per 100 grams and feta cheese has 0.65mg of iron.

potassium

Crab meat is a great source of potassium and it has 318% more potassium than feta cheese - crab meat has 259mg of potassium per 100 grams and feta cheese has 62mg of potassium.

Omega-3 and Omega-6

omega 3s

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

Feta Cheese Crab Meat
alpha linoleic acid 0.265 G 0.009 G
DHA ~ 0.067 G
EPA ~ 0.101 G
DPA ~ 0.009 G
Total 0.265 G 0.186 G

omega 6s

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

Feta Cheese Crab Meat
linoleic acid 0.326 G 0.02 G
other omega 6 ~ 0.005 G
Total 0.326 G 0.025 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 Feta Cheese or Crab Meat .

Note: The specific food items compared are: Feta Cheese (Cheese, feta) and Crab Meat (Crustaceans, crab, blue, canned) .

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FAQ

Does crab meat or feta cheese contain more calories in 100 grams?
Feta cheese is high in calories and crab meat has 70% less calories than feta cheese - crab meat has 83 calories in 100g and feta cheese has 265 calories.

Is crab meat or feta cheese better for protein?
Both crab meat and feta cheese are high in protein. Crab meat has 30% more protein than feta cheese - crab meat has 17.9g of protein per 100 grams and feta cheese has 14.2g of protein.

Does crab meat or feta cheese contain more calcium?
Both crab meat and feta cheese are high in calcium. Feta cheese has 440% more calcium than crab meat - crab meat has 91mg of calcium in 100 grams and feta cheese has 493mg of calcium.