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.
Detailed nutritional comparison of crab meat and silken tofu 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: 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.

Image of Crab Meat src
Image of Silken Tofu src

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 135g

( cup )
Daily Values (%)

Silken Tofu 248g

( cup )
112KCAL 6%
calories 35%
151KCAL 8%
carbohydrates >999%
2.9G 1%
dietary fiber >999%
0.5G 2%
sugar >999% 1.7G
1G 2%
total fat 820%
9.2G 14%
0.27G 2%
saturated fat 381%
1.3G 7%
0.17G monounsaturated fat >999% 2G
0.35G polyunsaturated fat >999% 5.2G
0.02G >999% trans fat
131MG >999% cholesterol
760MG 51%
>999% sodium
20MG 1%
Vitamins and Minerals
1.4UG 0.2%
>999% Vitamin A
4.5MG 6%
800% Vitamin C
0.5MG 1%
123MG 12%
calcium 124%
275MG 28%
0.68MG 4%
iron 312%
2.8MG 15%
49MG 16%
magnesium 37%
67MG 22%
350MG 15%
17% potassium
298MG 13%
0.03MG 3%
thiamin (Vit B1) 299%
0.12MG 11%
0.13MG 11%
44% riboflavin (Vit B2)
0.09MG 8%
3.7MG 27%
185% niacin (Vit B3)
1.3MG 10%
0.21MG 16%
61% Vitamin B6
0.13MG 10%
1.3MG 27%
899% pantothenic acid (Vit B5)
0.13MG 3%
69UG 17%
folate (Vit B9) 58%
109UG 27%
4.5UG 187%
>999% Vitamin B12
2.5MG 17%
>999% Vitamin E
0.02MG 0.2%
0.41UG 1%
Vitamin K >999%
5UG 6%
24G 48%
33% protein
18G 36%
109MG 26%
60% choline
68MG 16%
1.1MG 92%
182% copper
0.39MG 32%
283UG 9%
>999% fluoride
0.1MG 6%
manganese 859%
0.96MG 54%
316MG 45%
39% phosphorus
228MG 33%
58UG 105%
164% selenium
22UG 40%
5.1MG 64%
219% zinc
1.6MG 20%
108G Water 100% 216G


NO SIGNIFICANT AMOUNTS (either food): Starch, Alcohol, chlorine, chromium, iodine, molybdenum, Vitamin D, biotin (Vit B7).

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.