Crab Meat vs. Olives
Nutrition comparison of Crab Meat and Olives
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
crab meat
versus
olives
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in crab meat and olives:
- Both olives and crab meat are high in calcium.
- Crab meat has 10.3 times less saturated fat than olive.
- Crab meat has more thiamin, riboflavin, niacin, pantothenic acid, Vitamin B6, folate and Vitamin B12.
- Crab meat is a great source of potassium.
- Crab meat is an excellent source of protein.
- Olive has signficantly more dietary fiber than crab meat.
- Olive is an excellent source of iron.
USDA sources for nutritional information: Crab Meat (Crustaceans, crab, blue, canned) and Olives (Olives, ripe, canned (small-extra large)) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Olive is high in calories and crab meat has 28% less calories than olive - olive has 116 calories per 100 grams and crab meat has 83 calories.
For macronutrient ratios, crab meat is much heavier in protein, lighter in carbs and much lighter in fat compared to olives per calorie. Crab meat has a macronutrient ratio of 92:0:8 and for olives, 3:19:78 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Crab Meat | Olives | |
|---|---|---|
| Protein | 92% | 3% |
| Carbohydrates | ~ | 19% |
| Fat | 8% | 78% |
| Alcohol | ~ | ~ |
carbohydrates
Crab meat has less carbohydrates than olive - olive has 6g of total carbs per 100 grams and crab meat does not contain significant amounts.
dietary fiber
Olive has signficantly more dietary fiber than crab meat - olive has 1.6g of dietary fiber per 100 grams and crab meat does not contain significant amounts.
Protein
protein
Crab meat is an excellent source of protein and it has 20 times more protein than olive - olive has 0.84g of protein per 100 grams and crab meat has 17.9g of protein.
Fat
saturated fat
Crab meat has 10.3 times less saturated fat than olive - olive has 2.3g of saturated fat per 100 grams and crab meat has 0.2g of saturated fat.
trans fat
Both crab meat and olives are low in trans fat - crab meat has 0.01g of trans fat per 100 grams and olive does not contain significant amounts.
cholesterol
Olive has less cholesterol than crab meat - crab meat has 97mg of cholesterol per 100 grams and olive does not contain significant amounts.
Vitamins
Vitamin C
Olives and crab meat contain similar amounts of Vitamin C - olive has 0.9mg of Vitamin C per 100 grams and crab meat has 3.3mg of Vitamin C.
Vitamin A
Olives and crab meat contain similar amounts of Vitamin A - olive has 17ug of Vitamin A per 100 grams and crab meat has 1ug of Vitamin A.
Vitamin E
Olives and crab meat contain similar amounts of Vitamin E - olive has 1.7mg of Vitamin E per 100 grams and crab meat has 1.8mg of Vitamin E.
Vitamin K
Olives and crab meat contain similar amounts of Vitamin K - olive has 1.4ug of Vitamin K per 100 grams and crab meat has 0.3ug of Vitamin K.
The B Vitamins
Crab meat has more thiamin, riboflavin, niacin, pantothenic acid, Vitamin B6, folate and Vitamin B12.
| Crab Meat | Olives | |
|---|---|---|
| Thiamin | 0.023 MG | 0.003 MG |
| Riboflavin | 0.093 MG | ~ |
| Niacin | 2.747 MG | 0.037 MG |
| Pantothenic acid | 0.997 MG | 0.015 MG |
| Vitamin B6 | 0.156 MG | 0.009 MG |
| Folate | 51 UG | ~ |
| Vitamin B12 | 3.33 UG | ~ |
Minerals
calcium
Both olives and crab meat are high in calcium. Olive is very similar to olive for calcium - olive has 88mg of calcium per 100 grams and crab meat has 91mg of calcium.
iron
Olive is an excellent source of iron and it has 11 times more iron than crab meat - olive has 6.3mg 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 31 times more potassium than olive - olive has 8mg of potassium per 100 grams and crab meat has 259mg of potassium.
Omega-3 and Omega-6
omega 6s
Comparing omega-6 fatty acids, olive has more linoleic acid than crab meat per 100 grams.
| Crab Meat | Olives | |
|---|---|---|
| other omega 6 | 0.004 G | 0.055 G |
| linoleic acid | 0.02 G | 0.629 G |
| Total | 0.024 G | 0.684 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 Olives .
Crab Meat g
()
|
Daily Values (%) |
Olives 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 olives or crab meat contain more calories in 100 grams?Olive is high in calories and crab meat has 30% less calories than olive - olive has 116 calories in 100g and crab meat has 83 calories.
Is olives or crab meat better for protein?
Crab meat is a fantastic source of protein and it has 20 times more protein than olive - olive has 0.84g of protein per 100 grams and crab meat has 17.9g of protein.
Does olives or crab meat contain more calcium?
Both olives and crab meat are high in calcium. Olive is very similar to olive for calcium - olive has 88mg of calcium in 100 grams and crab meat has 91mg of calcium.
Does olives or crab meat contain more iron?
Olive is an abundant source of iron and it has 11 times more iron than crab meat - olive has 6.3mg of iron in 100 grams and crab meat has 0.5mg of iron.