Whole Milk vs. Crab Meat
Nutrition comparison of Whole Milk and Crab Meat
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
whole milk
versus
crab meat
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in whole milk and crab meat:
- Both whole milk and crab meat are high in calcium.
- Crab meat has 8.2 times less saturated fat than whole milk.
- Crab meat has more 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.
- Whole milk has 8.7 times less cholesterol than crab meat.
- Whole milk has signficantly more Vitamin D than crab meat.
USDA sources for nutritional information: Whole Milk (Milk, whole, 3.25% milkfat, with added vitamin D) and Crab Meat (Crustaceans, crab, blue, canned) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Whole milk has 27% less calories than crab meat - whole milk has 61 calories per 100 grams and crab meat has 83 calories.
For macronutrient ratios, whole milk is much lighter in protein, much heavier in carbs and much heavier in fat compared to crab meat per calorie. Whole milk has a macronutrient ratio of 21:32:48 and for crab meat, 92:0:9 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Whole Milk | Crab Meat | |
|---|---|---|
| Protein | 21% | 92% |
| Carbohydrates | 32% | ~ |
| Fat | 48% | 9% |
| Alcohol | ~ | ~ |
carbohydrates
Both whole milk and crab meat are low in carbohydrates - whole milk has 4.8g of total carbs per 100 grams and crab meat does not contain significant amounts.
sugar
Crab meat has less sugar than whole milk - whole milk has 5.1g 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 468% more protein than whole milk - whole milk has 3.2g of protein per 100 grams and crab meat has 17.9g of protein.
Fat
saturated fat
Crab meat has 8.2 times less saturated fat than whole milk - whole milk has 1.9g of saturated fat per 100 grams and crab meat has 0.2g of saturated fat.
trans fat
Both crab meat and whole milk are low in trans fat - crab meat has 0.01g of trans fat per 100 grams and whole milk does not contain significant amounts.
cholesterol
Whole milk has 8.7 times less cholesterol than crab meat - whole milk has 10mg of cholesterol per 100 grams and crab meat has 97mg of cholesterol.
Vitamins
Vitamin C
Crab meat has more Vitamin C than whole milk - crab meat has 3.3mg of Vitamin C per 100 grams and whole milk does not contain significant amounts.
Vitamin A
Whole milk has 45 times more Vitamin A than crab meat - whole milk has 46ug of Vitamin A per 100 grams and crab meat has 1ug of Vitamin A.
Vitamin D
Whole milk has signficantly more Vitamin D than crab meat - whole milk has 51iu of Vitamin D per 100 grams and crab meat does not contain significant amounts.
Vitamin E
Crab meat has 25 times more Vitamin E than whole milk - whole milk has 0.07mg of Vitamin E per 100 grams and crab meat has 1.8mg of Vitamin E.
Vitamin K
Whole milk and crab meat contain similar amounts of Vitamin K - whole milk has 0.3ug of Vitamin K per 100 grams and crab meat has 0.3ug of Vitamin K.
The B Vitamins
Crab meat has more niacin, pantothenic acid, Vitamin B6, folate and Vitamin B12. Both whole milk and crab meat contain significant amounts of thiamin and riboflavin.
| Whole Milk | Crab Meat | |
|---|---|---|
| Thiamin | 0.046 MG | 0.023 MG |
| Riboflavin | 0.169 MG | 0.093 MG |
| Niacin | 0.089 MG | 2.747 MG |
| Pantothenic acid | 0.373 MG | 0.997 MG |
| Vitamin B6 | 0.036 MG | 0.156 MG |
| Folate | 5 UG | 51 UG |
| Vitamin B12 | 0.45 UG | 3.33 UG |
Minerals
calcium
Both whole milk and crab meat are high in calcium. Whole milk has 24% more calcium than crab meat - whole milk has 113mg of calcium per 100 grams and crab meat has 91mg of calcium.
iron
Crab meat has 15 times more iron than whole milk - whole milk has 0.03mg 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 96% more potassium than whole milk - whole milk has 132mg of potassium per 100 grams and crab meat has 259mg of potassium.
Omega-3 and Omega-6
omega 3s
For omega-3 fatty acids, whole milk has more alpha linoleic acid (ALA) than crab meat per 100 grams, however, crab meat contains more dha and epa than whole milk per 100 grams.
| Whole Milk | Crab Meat | |
|---|---|---|
| alpha linoleic acid | 0.075 G | 0.009 G |
| DHA | ~ | 0.067 G |
| EPA | ~ | 0.101 G |
| DPA | ~ | 0.009 G |
| Total | 0.075 G | 0.186 G |
omega 6s
Comparing omega-6 fatty acids, whole milk has more linoleic acid than crab meat per 100 grams.
| Whole Milk | Crab Meat | |
|---|---|---|
| linoleic acid | 0.12 G | 0.02 G |
| other omega 6 | ~ | 0.005 G |
| Total | 0.12 G | 0.025 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: Whole Milk (Milk, whole, 3.25% milkfat, with added vitamin D) and Crab Meat (Crustaceans, crab, blue, canned) .
Whole Milk g
()
|
Daily Values (%) |
Crab Meat 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 whole milk or crab meat contain more calories in 100 grams?Whole milk has 30% less calories than crab meat - whole milk has 61 calories in 100g and crab meat has 83 calories.
Is whole milk or crab meat better for protein?
Crab meat is a fantastic source of protein and it has 470% more protein than whole milk - whole milk has 3.2g of protein per 100 grams and crab meat has 17.9g of protein.
Does whole milk or crab meat have more carbohydrates?
By weight, both whole milk and crab meat are low in carbohydrates - whole milk has 4.8g of carbs for 100g and crab meat has no carbs..
Does whole milk or crab meat contain more calcium?
Both whole milk and crab meat are high in calcium. Whole milk has 20% more calcium than crab meat - whole milk has 113mg of calcium in 100 grams and crab meat has 91mg of calcium.