Flour vs. Crab Meat
Nutrition comparison of Flour and Crab Meat
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
flour
versus
crab meat
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in flour and crab meat:
- Both flour and crab meat are high in protein.
- Crab meat is a great source of potassium.
- Crab meat is an excellent source of calcium.
- Flour has more thiamin, however, crab meat contains more niacin, pantothenic acid, Vitamin B6 and Vitamin B12.
- Flour is a great source of dietary fiber.
USDA sources for nutritional information: Flour (Wheat flour, white, all-purpose, unenriched) and Crab Meat (Crustaceans, crab, blue, canned) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Flour is high in calories and crab meat has 77% less calories than flour - flour has 364 calories per 100 grams and crab meat has 83 calories.
For macronutrient ratios, flour is much lighter in protein, much heavier in carbs and lighter in fat compared to crab meat per calorie. Flour has a macronutrient ratio of 12:86:2 and for crab meat, 92:0:9 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Flour | Crab Meat | |
|---|---|---|
| Protein | 12% | 92% |
| Carbohydrates | 86% | ~ |
| Fat | 2% | 9% |
| Alcohol | ~ | ~ |
carbohydrates
Flour is high in carbohydrates and crab meat has less carbohydrates than flour - flour has 76.3g of total carbs per 100 grams and crab meat does not contain significant amounts.
dietary fiber
Flour is a great source of dietary fiber and it has more dietary fiber than crab meat - flour has 2.7g of dietary fiber per 100 grams and crab meat does not contain significant amounts.
sugar
Flour and crab meat contain similar amounts of sugar - flour has 0.27g of sugar per 100 grams and crab meat does not contain significant amounts.
Protein
protein
Both flour and crab meat are high in protein. Crab meat has 73% more protein than flour - flour has 10.3g of protein per 100 grams and crab meat has 17.9g of protein.
Fat
saturated fat
Both flour and crab meat are low in saturated fat - flour has 0.16g of saturated fat per 100 grams and crab meat has 0.2g of saturated fat.
trans fat
Both crab meat and flour are low in trans fat - crab meat has 0.01g of trans fat per 100 grams and flour does not contain significant amounts.
cholesterol
Flour has less cholesterol than crab meat - crab meat has 97mg of cholesterol per 100 grams and flour does not contain significant amounts.
Vitamins
Vitamin C
Crab meat has more Vitamin C than flour - crab meat has 3.3mg of Vitamin C per 100 grams and flour does not contain significant amounts.
Vitamin A
Crab meat and flour contain similar amounts of Vitamin A - crab meat has 1ug of Vitamin A per 100 grams and flour does not contain significant amounts.
Vitamin E
Crab meat has 29 times more Vitamin E than flour - flour has 0.06mg of Vitamin E per 100 grams and crab meat has 1.8mg of Vitamin E.
Vitamin K
Flour and crab meat contain similar amounts of Vitamin K - flour has 0.3ug of Vitamin K per 100 grams and crab meat has 0.3ug of Vitamin K.
The B Vitamins
Flour has more thiamin, however, crab meat contains more niacin, pantothenic acid, Vitamin B6 and Vitamin B12. Both flour and crab meat contain significant amounts of riboflavin and folate.
| Flour | Crab Meat | |
|---|---|---|
| Thiamin | 0.12 MG | 0.023 MG |
| Riboflavin | 0.04 MG | 0.093 MG |
| Niacin | 1.25 MG | 2.747 MG |
| Pantothenic acid | 0.438 MG | 0.997 MG |
| Vitamin B6 | 0.044 MG | 0.156 MG |
| Folate | 26 UG | 51 UG |
| Vitamin B12 | ~ | 3.33 UG |
Minerals
calcium
Crab meat is an excellent source of calcium and it has 507% more calcium than flour - flour has 15mg of calcium per 100 grams and crab meat has 91mg of calcium.
iron
Flour has 134% more iron than crab meat - flour has 1.2mg of iron per 100 grams and crab meat has 0.5mg of iron.
potassium
Crab meat is a great source of potassium and it has 142% more potassium than flour - flour has 107mg of potassium per 100 grams and crab meat has 259mg of potassium.
Omega-3 and Omega-6
omega 3s
For omega-3 fatty acids, flour has more alpha linoleic acid (ALA) than crab meat per 100 grams, however, crab meat contains more dha and epa than flour per 100 grams.
| Flour | Crab Meat | |
|---|---|---|
| alpha linoleic acid | 0.022 G | 0.009 G |
| DHA | ~ | 0.067 G |
| EPA | ~ | 0.101 G |
| DPA | ~ | 0.009 G |
| Total | 0.022 G | 0.186 G |
omega 6s
Comparing omega-6 fatty acids, flour has more linoleic acid than crab meat per 100 grams.
| Flour | Crab Meat | |
|---|---|---|
| linoleic acid | 0.391 G | 0.02 G |
| other omega 6 | ~ | 0.005 G |
| Total | 0.391 G | 0.025 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.
Flour g
()
|
Daily Values (%) |
Crab Meat 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 flour or crab meat contain more calories in 100 grams?Flour is high in calories and crab meat has 80% less calories than flour - flour has 364 calories in 100g and crab meat has 83 calories.
Is flour or crab meat better for protein?
Both flour and crab meat are high in protein. Crab meat has 70% more protein than flour - flour has 10.3g of protein per 100 grams and crab meat has 17.9g of protein.
Does flour or crab meat have more carbohydrates?
By weight, flour is high in carbohydrates and crab meat has fewer carbohydrates than flour - flour has 76.3g of carbs for 100g and crab meat has no carbs..
Does flour or crab meat contain more calcium?
Crab meat is a rich source of calcium and it has 510% more calcium than flour - flour has 15mg of calcium in 100 grams and crab meat has 91mg of calcium.