Crab Meat vs. Silken Tofu
Nutrition comparison of Crab Meat and Silken Tofu
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
crab meat
versus
silken tofu
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in crab meat and silken tofu:
- Both crab meat and silken tofu are high in calcium.
- Crab meat has more riboflavin, niacin, pantothenic acid, Vitamin B6 and Vitamin B12.
- Crab meat is a great source of potassium.
- Crab meat is an excellent source of protein.
USDA sources for nutritional information: Crab Meat (Crustaceans, crab, blue, canned) and Silken Tofu (Tofu, soft, prepared with calcium sulfate and magnesium chloride (nigari)) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Silken tofu has 27% less calories than crab meat - crab meat has 83 calories per 100 grams and silken tofu has 61 calories.
For macronutrient ratios, crab meat is much heavier in protein, lighter in carbs and much lighter in fat compared to silken tofu per calorie. Crab meat has a macronutrient ratio of 92:0:9 and for silken tofu, 43:7:50 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Crab Meat | Silken Tofu | |
|---|---|---|
| Protein | 92% | 43% |
| Carbohydrates | ~ | 7% |
| Fat | 9% | 50% |
| Alcohol | ~ | ~ |
carbohydrates
Both silken tofu and crab meat are low in carbohydrates - silken tofu has 1.2g of total carbs per 100 grams and crab meat does not contain significant amounts.
dietary fiber
Silken tofu has more dietary fiber than crab meat - silken tofu has 0.2g of dietary fiber per 100 grams and crab meat does not contain significant amounts.
sugar
Silken tofu and crab meat contain similar amounts of sugar - silken tofu has 0.7g 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 149% more protein than silken tofu - crab meat has 17.9g of protein per 100 grams and silken tofu has 7.2g of protein.
Fat
saturated fat
Both crab meat and silken tofu are low in saturated fat - crab meat has 0.2g of saturated fat per 100 grams and silken tofu has 0.53g of saturated fat.
trans fat
Both crab meat and silken tofu are low in trans fat - crab meat has 0.01g of trans fat per 100 grams and silken tofu does not contain significant amounts.
cholesterol
Silken tofu has less cholesterol than crab meat - crab meat has 97mg of cholesterol per 100 grams and silken tofu does not contain significant amounts.
Vitamins
Vitamin C
Crab meat has 15 times more Vitamin C than silken tofu - crab meat has 3.3mg of Vitamin C per 100 grams and silken tofu has 0.2mg of Vitamin C.
Vitamin A
Crab meat and silken tofu contain similar amounts of Vitamin A - crab meat has 1ug of Vitamin A per 100 grams and silken tofu does not contain significant amounts.
Vitamin E
Crab meat has 183 times more Vitamin E than silken tofu - crab meat has 1.8mg of Vitamin E per 100 grams and silken tofu has 0.01mg of Vitamin E.
Vitamin K
Crab meat and silken tofu contain similar amounts of Vitamin K - crab meat has 0.3ug of Vitamin K per 100 grams and silken tofu has 2ug of Vitamin K.
The B Vitamins
Crab meat has more riboflavin, niacin, pantothenic acid, Vitamin B6 and Vitamin B12. Both crab meat and silken tofu contain significant amounts of thiamin and folate.
| Crab Meat | Silken Tofu | |
|---|---|---|
| Thiamin | 0.023 MG | 0.047 MG |
| Riboflavin | 0.093 MG | 0.037 MG |
| Niacin | 2.747 MG | 0.535 MG |
| Pantothenic acid | 0.997 MG | 0.051 MG |
| Vitamin B6 | 0.156 MG | 0.052 MG |
| Folate | 51 UG | 44 UG |
| Vitamin B12 | 3.33 UG | ~ |
Minerals
calcium
Both crab meat and silken tofu are high in calcium. Silken tofu has 22% more calcium than crab meat - crab meat has 91mg of calcium per 100 grams and silken tofu has 111mg of calcium.
iron
Silken tofu has 122% more iron than crab meat - crab meat has 0.5mg of iron per 100 grams and silken tofu has 1.1mg of iron.
potassium
Crab meat is a great source of potassium and it has 116% more potassium than silken tofu - crab meat has 259mg of potassium per 100 grams and silken tofu has 120mg of potassium.
Omega-3 and Omega-6
omega 3s
For omega-3 fatty acids, silken tofu has more alpha linoleic acid (ALA) than crab meat per 100 grams, however, crab meat contains more dha and epa than silken tofu per 100 grams.
| Crab Meat | Silken Tofu | |
|---|---|---|
| alpha linoleic acid | 0.009 G | 0.246 G |
| DHA | 0.067 G | ~ |
| EPA | 0.101 G | ~ |
| DPA | 0.009 G | ~ |
| Total | 0.186 G | 0.246 G |
omega 6s
Comparing omega-6 fatty acids, silken tofu has more linoleic acid than crab meat per 100 grams.
| Crab Meat | Silken Tofu | |
|---|---|---|
| other omega 6 | 0.005 G | ~ |
| linoleic acid | 0.02 G | 1.835 G |
| Total | 0.025 G | 1.835 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.
Note: The specific food items compared are: Crab Meat (Crustaceans, crab, blue, canned) and Silken Tofu (Tofu, soft, prepared with calcium sulfate and magnesium chloride (nigari)) .
Crab Meat g
()
|
Daily Values (%) |
Silken Tofu 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 crab meat or silken tofu contain more calories in 100 grams?Silken tofu has 30% less calories than crab meat - crab meat has 83 calories in 100g and silken tofu has 61 calories.
Is crab meat or silken tofu better for protein?
Crab meat is a fantastic source of protein and it has 150% more protein than silken tofu - crab meat has 17.9g of protein per 100 grams and silken tofu has 7.2g of protein.
Does crab meat or silken tofu contain more calcium?
Both crab meat and silken tofu are high in calcium. Silken tofu has 20% more calcium than crab meat - crab meat has 91mg of calcium in 100 grams and silken tofu has 111mg of calcium.