Crab Meat vs. Tofu
Nutrition comparison of Crab Meat and 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
tofu
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in crab meat and tofu:
- Both crab meat and tofu are high in calcium and protein.
- Crab meat is a great source of potassium.
- Tofu has more thiamin, however, crab meat contains more niacin, pantothenic acid, Vitamin B6, folate and Vitamin B12.
- Tofu is an excellent source of iron.
USDA sources for nutritional information: Crab Meat (Crustaceans, crab, blue, canned) and Tofu (Tofu, raw, regular, prepared with calcium sulfate) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Crab meat and tofu contain similar amounts of calories - crab meat has 83 calories per 100 grams and tofu has 76 calories.
For macronutrient ratios, crab meat is much heavier in protein, lighter in carbs and much lighter in fat compared to tofu per calorie. Crab meat has a macronutrient ratio of 92:0:9 and for tofu, 39:9:52 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Crab Meat | Tofu | |
|---|---|---|
| Protein | 92% | 39% |
| Carbohydrates | ~ | 9% |
| Fat | 9% | 52% |
| Alcohol | ~ | ~ |
carbohydrates
Both tofu and crab meat are low in carbohydrates - tofu has 1.9g of total carbs per 100 grams and crab meat does not contain significant amounts.
dietary fiber
Tofu has more dietary fiber than crab meat - tofu has 0.3g of dietary fiber per 100 grams and crab meat does not contain significant amounts.
sugar
Tofu and crab meat contain similar amounts of sugar - tofu has 0.62g of sugar per 100 grams and crab meat does not contain significant amounts.
Protein
protein
Both crab meat and tofu are high in protein. Crab meat has 121% more protein than tofu - crab meat has 17.9g of protein per 100 grams and tofu has 8.1g of protein.
Fat
saturated fat
Both crab meat and tofu are low in saturated fat - crab meat has 0.2g of saturated fat per 100 grams and tofu has 0.69g of saturated fat.
trans fat
Both crab meat and tofu are low in trans fat - crab meat has 0.01g of trans fat per 100 grams and tofu does not contain significant amounts.
cholesterol
Tofu has less cholesterol than crab meat - crab meat has 97mg of cholesterol per 100 grams and tofu does not contain significant amounts.
Vitamins
Vitamin C
Crab meat has 32 times more Vitamin C than tofu - crab meat has 3.3mg of Vitamin C per 100 grams and tofu has 0.1mg of Vitamin C.
Vitamin A
Crab meat and tofu contain similar amounts of Vitamin A - crab meat has 1ug of Vitamin A per 100 grams and tofu does not contain significant amounts.
Vitamin E
Crab meat has 183 times more Vitamin E than tofu - crab meat has 1.8mg of Vitamin E per 100 grams and tofu has 0.01mg of Vitamin E.
Vitamin K
Crab meat and tofu contain similar amounts of Vitamin K - crab meat has 0.3ug of Vitamin K per 100 grams and tofu has 2.4ug of Vitamin K.
The B Vitamins
Tofu has more thiamin, however, crab meat contains more niacin, pantothenic acid, Vitamin B6, folate and Vitamin B12. Both crab meat and tofu contain significant amounts of riboflavin.
| Crab Meat | Tofu | |
|---|---|---|
| Thiamin | 0.023 MG | 0.081 MG |
| Riboflavin | 0.093 MG | 0.052 MG |
| Niacin | 2.747 MG | 0.195 MG |
| Pantothenic acid | 0.997 MG | 0.068 MG |
| Vitamin B6 | 0.156 MG | 0.047 MG |
| Folate | 51 UG | 15 UG |
| Vitamin B12 | 3.33 UG | ~ |
Minerals
calcium
Both crab meat and tofu are high in calcium. Tofu has 285% more calcium than crab meat - crab meat has 91mg of calcium per 100 grams and tofu has 350mg of calcium.
iron
Tofu is an excellent source of iron and it has 972% more iron than crab meat - crab meat has 0.5mg of iron per 100 grams and tofu has 5.4mg of iron.
potassium
Crab meat is a great source of potassium and it has 114% more potassium than tofu - crab meat has 259mg of potassium per 100 grams and tofu has 121mg of potassium.
Omega-3 and Omega-6
omega 3s
For omega-3 fatty acids, tofu has more alpha linoleic acid (ALA) than crab meat per 100 grams, however, crab meat contains more dha and epa than tofu per 100 grams.
| Crab Meat | Tofu | |
|---|---|---|
| alpha linoleic acid | 0.009 G | 0.319 G |
| DHA | 0.067 G | ~ |
| EPA | 0.101 G | ~ |
| DPA | 0.009 G | ~ |
| Total | 0.186 G | 0.319 G |
omega 6s
Comparing omega-6 fatty acids, tofu has more linoleic acid than crab meat per 100 grams.
| Crab Meat | Tofu | |
|---|---|---|
| other omega 6 | 0.005 G | ~ |
| linoleic acid | 0.02 G | 2.38 G |
| Total | 0.025 G | 2.38 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 (%) |
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 tofu contain more calories in 100 grams?Crab meat and tofu contain similar amounts of calories - crab meat has 83 calories in 100g and tofu has 76 calories.
Is crab meat or tofu better for protein?
Both crab meat and tofu are high in protein. Crab meat has 120% more protein than tofu - crab meat has 17.9g of protein per 100 grams and tofu has 8.1g of protein.
Does crab meat or tofu contain more calcium?
Both crab meat and tofu are high in calcium. Tofu has 290% more calcium than crab meat - crab meat has 91mg of calcium in 100 grams and tofu has 350mg of calcium.
Does crab meat or tofu contain more iron?
Tofu is an abundant source of iron and it has 970% more iron than crab meat - crab meat has 0.5mg of iron in 100 grams and tofu has 5.4mg of iron.