Crab Meat vs. Spinach
Nutrition comparison of Crab Meat and Spinach
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
crab meat
versus
spinach
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in crab meat and spinach:
- Both spinach and crab meat are high in calcium and potassium.
- Crab meat is an excellent source of protein.
- Spinach has 72% less calories than crab meat.
- Spinach has more thiamin, riboflavin and folate, however, crab meat contains more niacin, pantothenic acid and Vitamin B12.
- Spinach is a great source of dietary fiber and iron.
- Spinach is an excellent source of Vitamin A, Vitamin C and Vitamin K.
USDA sources for nutritional information: Crab Meat (Crustaceans, crab, blue, canned) and Spinach (Spinach, raw) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Spinach has 72% less calories than crab meat - spinach has 23 calories per 100 grams and crab meat has 83 calories.
For macronutrient ratios, crab meat is much heavier in protein, much lighter in carbs and similar to spinach for fat. Crab meat has a macronutrient ratio of 92:0:9 and for spinach, 40:49:10 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Crab Meat | Spinach | |
|---|---|---|
| Protein | 92% | 40% |
| Carbohydrates | ~ | 49% |
| Fat | 9% | 10% |
| Alcohol | ~ | ~ |
carbohydrates
Both spinach and crab meat are low in carbohydrates - spinach has 3.6g of total carbs per 100 grams and crab meat does not contain significant amounts.
dietary fiber
Spinach is a great source of dietary fiber and it has more dietary fiber than crab meat - spinach has 2.2g of dietary fiber per 100 grams and crab meat does not contain significant amounts.
sugar
Spinach and crab meat contain similar amounts of sugar - spinach has 0.42g 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 525% more protein than spinach - spinach has 2.9g of protein per 100 grams and crab meat has 17.9g of protein.
Fat
saturated fat
Both spinach and crab meat are low in saturated fat - spinach has 0.06g of saturated fat per 100 grams and crab meat has 0.2g of saturated fat.
trans fat
Both crab meat and spinach are low in trans fat - crab meat has 0.01g of trans fat per 100 grams and spinach does not contain significant amounts.
cholesterol
Spinach has less cholesterol than crab meat - crab meat has 97mg of cholesterol per 100 grams and spinach does not contain significant amounts.
Vitamins
Vitamin C
Spinach is an excellent source of Vitamin C and it has 752% more Vitamin C than crab meat - spinach has 28.1mg of Vitamin C per 100 grams and crab meat has 3.3mg of Vitamin C.
Vitamin A
Spinach is an excellent source of Vitamin A and it has 468 times more Vitamin A than crab meat - spinach has 469ug of Vitamin A per 100 grams and crab meat has 1ug of Vitamin A.
Vitamin E
Spinach and crab meat contain similar amounts of Vitamin E - spinach has 2mg of Vitamin E per 100 grams and crab meat has 1.8mg of Vitamin E.
Vitamin K
Spinach is an excellent source of Vitamin K and it has 1608 times more Vitamin K than crab meat - spinach has 482.9ug of Vitamin K per 100 grams and crab meat has 0.3ug of Vitamin K.
The B Vitamins
Spinach has more thiamin, riboflavin and folate, however, crab meat contains more niacin, pantothenic acid and Vitamin B12. Both crab meat and spinach contain significant amounts of Vitamin B6.
| Crab Meat | Spinach | |
|---|---|---|
| Thiamin | 0.023 MG | 0.078 MG |
| Riboflavin | 0.093 MG | 0.189 MG |
| Niacin | 2.747 MG | 0.724 MG |
| Pantothenic acid | 0.997 MG | 0.065 MG |
| Vitamin B6 | 0.156 MG | 0.195 MG |
| Folate | 51 UG | 194 UG |
| Vitamin B12 | 3.33 UG | ~ |
Minerals
calcium
Both spinach and crab meat are high in calcium. Spinach has a little more calcium (9%) than crab meat by weight - spinach has 99mg of calcium per 100 grams and crab meat has 91mg of calcium.
iron
Spinach is a great source of iron and it has 442% more iron than crab meat - spinach has 2.7mg of iron per 100 grams and crab meat has 0.5mg of iron.
potassium
Both spinach and crab meat are high in potassium. Spinach has 115% more potassium than crab meat - spinach has 558mg of potassium per 100 grams and crab meat has 259mg of potassium.
Omega-3 and Omega-6
omega 3s
For omega-3 fatty acids, spinach has more alpha linoleic acid (ALA) than crab meat per 100 grams, however, crab meat contains more dha and epa than spinach per 100 grams.
| Crab Meat | Spinach | |
|---|---|---|
| alpha linoleic acid | 0.009 G | 0.138 G |
| DHA | 0.067 G | ~ |
| EPA | 0.101 G | ~ |
| DPA | 0.009 G | ~ |
| Total | 0.186 G | 0.138 G |
omega 6s
Comparing omega-6 fatty acids, both crab meat and spinach contain small amounts of linoleic acid.
| Crab Meat | Spinach | |
|---|---|---|
| other omega 6 | 0.005 G | ~ |
| linoleic acid | 0.02 G | 0.026 G |
| Total | 0.025 G | 0.026 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.
Crab Meat g
()
|
Daily Values (%) |
Spinach 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 spinach or crab meat contain more calories in 100 grams?Spinach has 70% less calories than crab meat - spinach has 23 calories in 100g and crab meat has 83 calories.
Is spinach or crab meat better for protein?
Crab meat is a fantastic source of protein and it has 530% more protein than spinach - spinach has 2.9g of protein per 100 grams and crab meat has 17.9g of protein.
Does spinach or crab meat have more carbohydrates?
By weight, both spinach and crab meat are low in carbohydrates - spinach has 3.6g of carbs for 100g and crab meat has no carbs..
Does spinach or crab meat contain more calcium?
Both spinach and crab meat are high in calcium. Spinach has a little more calcium ( 10%) than crab meat by weight - spinach has 99mg of calcium in 100 grams and crab meat has 91mg of calcium.
Does spinach or crab meat contain more potassium?
Both spinach and crab meat are high in potassium. Spinach has 120% more potassium than crab meat - spinach has 558mg of potassium in 100 grams and crab meat has 259mg of potassium.