Greek Yogurt vs. Crab Meat
Nutrition comparison of Greek Yogurt and Crab Meat
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
greek yogurt
versus
crab meat
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in greek yogurt and crab meat:
- Both greek yogurt and crab meat are high in calcium and protein.
- Crab meat has 5.1 times less saturated fat than greek yogurt.
- Crab meat is a great source of potassium.
- For omega-3 fatty acids, crab meat has more dha and epa than greek yogurt.
- Greek yogurt has 8.7 times less cholesterol than crab meat.
- Greek yogurt has more riboflavin, however, crab meat contains more niacin, pantothenic acid, Vitamin B6, folate and Vitamin B12.
- Greek yogurt has signficantly more Vitamin A than crab meat.
USDA sources for nutritional information: Greek Yogurt (Yogurt, Greek, plain, lowfat) and Crab Meat (Crustaceans, crab, blue, canned) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Greek yogurt and crab meat contain similar amounts of calories - greek yogurt has 73 calories per 100 grams and crab meat has 83 calories.
For macronutrient ratios, greek yogurt is much lighter in protein, much heavier in carbs and heavier in fat compared to crab meat per calorie. Greek yogurt has a macronutrient ratio of 55:22:24 and for crab meat, 92:0:9 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Greek Yogurt | Crab Meat | |
|---|---|---|
| Protein | 55% | 92% |
| Carbohydrates | 22% | ~ |
| Fat | 24% | 9% |
| Alcohol | ~ | ~ |
carbohydrates
Both greek yogurt and crab meat are low in carbohydrates - greek yogurt has 3.9g of total carbs per 100 grams and crab meat does not contain significant amounts.
sugar
Crab meat has less sugar than greek yogurt - greek yogurt has 3.6g of sugar per 100 grams and crab meat does not contain significant amounts.
Protein
protein
Both greek yogurt and crab meat are high in protein. Crab meat has 80% more protein than greek yogurt - greek yogurt has 10g of protein per 100 grams and crab meat has 17.9g of protein.
Fat
saturated fat
Crab meat has 5.1 times less saturated fat than greek yogurt - greek yogurt has 1.2g of saturated fat per 100 grams and crab meat has 0.2g of saturated fat.
trans fat
Both greek yogurt and crab meat are low in trans fat - greek yogurt has 0.06g of trans fat per 100 grams and crab meat has 0.01g of trans fat.
cholesterol
Greek yogurt has 8.7 times less cholesterol than crab meat - greek yogurt has 10mg of cholesterol per 100 grams and crab meat has 97mg of cholesterol.
Vitamins
Vitamin C
Crab meat has 313% more Vitamin C than greek yogurt - greek yogurt has 0.8mg of Vitamin C per 100 grams and crab meat has 3.3mg of Vitamin C.
Vitamin A
Greek yogurt has signficantly more Vitamin A than crab meat - greek yogurt has 90ug of Vitamin A per 100 grams and crab meat has 1ug of Vitamin A.
Vitamin E
Crab meat has 45 times more Vitamin E than greek yogurt - greek yogurt has 0.04mg of Vitamin E per 100 grams and crab meat has 1.8mg of Vitamin E.
Vitamin K
Greek yogurt and crab meat contain similar amounts of Vitamin K - greek yogurt has 0.2ug of Vitamin K per 100 grams and crab meat has 0.3ug of Vitamin K.
The B Vitamins
Greek yogurt has more riboflavin, however, crab meat contains more niacin, pantothenic acid, Vitamin B6, folate and Vitamin B12. Both greek yogurt and crab meat contain significant amounts of thiamin.
| Greek Yogurt | Crab Meat | |
|---|---|---|
| Thiamin | 0.044 MG | 0.023 MG |
| Riboflavin | 0.233 MG | 0.093 MG |
| Niacin | 0.197 MG | 2.747 MG |
| Pantothenic acid | 0.47 MG | 0.997 MG |
| Vitamin B6 | 0.055 MG | 0.156 MG |
| Folate | 12 UG | 51 UG |
| Vitamin B12 | 0.52 UG | 3.33 UG |
Minerals
calcium
Both greek yogurt and crab meat are high in calcium. Greek yogurt has 26% more calcium than crab meat - greek yogurt has 115mg of calcium per 100 grams and crab meat has 91mg of calcium.
iron
Crab meat has 11 times more iron than greek yogurt - greek yogurt has 0.04mg 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 84% more potassium than greek yogurt - greek yogurt has 141mg of potassium per 100 grams and crab meat has 259mg of potassium.
Omega-3 and Omega-6
omega 3s
For omega-3 fatty acids, crab meat has more DHA and EPA than greek yogurt per 100 grams. Both greek yogurt and crab meat contain small amounts of alpha linoleic acid (ALA).
| Greek Yogurt | Crab Meat | |
|---|---|---|
| alpha linoleic acid | 0.007 G | 0.009 G |
| DHA | ~ | 0.067 G |
| EPA | ~ | 0.101 G |
| DPA | ~ | 0.009 G |
| Total | 0.007 G | 0.186 G |
omega 6s
Comparing omega-6 fatty acids, greek yogurt has more linoleic acid than crab meat per 100 grams.
| Greek Yogurt | Crab Meat | |
|---|---|---|
| other omega 6 | ~ | 0.005 G |
| linoleic acid | 0.065 G | 0.02 G |
| Total | 0.065 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: Greek Yogurt (Yogurt, Greek, plain, lowfat) and Crab Meat (Crustaceans, crab, blue, canned) .
Greek Yogurt 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 % |
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5% | magnesium | 5% |
|
MG % | |
| MG % |
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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 % |
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5% | copper | 5% |
|
MG % | |
| UG % |
|
5% | fluoride | 5% |
|
UG % | |
| UG % |
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5% | iodine | 5% |
|
UG % | |
| MG % |
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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 greek yogurt or crab meat contain more calories in 100 grams?Greek yogurt and crab meat contain similar amounts of calories - greek yogurt has 73 calories in 100g and crab meat has 83 calories.
Is greek yogurt or crab meat better for protein?
Both greek yogurt and crab meat are high in protein. Crab meat has 80% more protein than greek yogurt - greek yogurt has 10g of protein per 100 grams and crab meat has 17.9g of protein.
Does greek yogurt or crab meat contain more calcium?
Both greek yogurt and crab meat are high in calcium. Greek yogurt has 30% more calcium than crab meat - greek yogurt has 115mg of calcium in 100 grams and crab meat has 91mg of calcium.