Crab Meat vs. Lentils
Nutrition comparison of Crab Meat and Cooked Lentils
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
crab meat
versus
cooked
lentils
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in crab meat and lentils:
- Both crab meat and lentils are high in potassium and protein.
- Crab meat is an excellent source of calcium.
- Lentil has more thiamin and folate, however, crab meat contains more niacin and Vitamin B12.
- Lentil is an excellent source of dietary fiber and iron.
USDA sources for nutritional information: Crab Meat (Crustaceans, crab, blue, canned) and Lentils (Lentils, mature seeds, cooked, boiled, without salt) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Lentil is high in calories and crab meat has 28% less calories than lentil - crab meat has 83 calories per 100 grams and lentil has 116 calories.
For macronutrient ratios, crab meat is much heavier in protein, much lighter in carbs and heavier in fat compared to lentils per calorie. Crab meat has a macronutrient ratio of 92:0:9 and for lentils, 30:67:3 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Crab Meat | Lentils | |
|---|---|---|
| Protein | 92% | 30% |
| Carbohydrates | ~ | 67% |
| Fat | 9% | 3% |
| Alcohol | ~ | ~ |
carbohydrates
Crab meat has less carbohydrates than lentil - lentil has 20.1g of total carbs per 100 grams and crab meat does not contain significant amounts.
dietary fiber
Lentil is an excellent source of dietary fiber and it has more dietary fiber than crab meat - lentil has 7.9g of dietary fiber per 100 grams and crab meat does not contain significant amounts.
sugar
Crab meat has less sugar than lentil - lentil has 1.8g of sugar per 100 grams and crab meat does not contain significant amounts.
Protein
protein
Both crab meat and lentils are high in protein. Crab meat has 98% more protein than lentil - crab meat has 17.9g of protein per 100 grams and lentil has 9g of protein.
Fat
saturated fat
Both crab meat and lentils are low in saturated fat - crab meat has 0.2g of saturated fat per 100 grams and lentil has 0.05g of saturated fat.
trans fat
Both crab meat and lentils are low in trans fat - crab meat has 0.01g of trans fat per 100 grams and lentil does not contain significant amounts.
cholesterol
Lentil has less cholesterol than crab meat - crab meat has 97mg of cholesterol per 100 grams and lentil does not contain significant amounts.
Vitamins
Vitamin C
Crab meat and lentils contain similar amounts of Vitamin C - crab meat has 3.3mg of Vitamin C per 100 grams and lentil has 1.5mg of Vitamin C.
Vitamin A
Crab meat and lentils contain similar amounts of Vitamin A - crab meat has 1ug of Vitamin A per 100 grams and lentil does not contain significant amounts.
Vitamin E
Crab meat has 15 times more Vitamin E than lentil - crab meat has 1.8mg of Vitamin E per 100 grams and lentil has 0.11mg of Vitamin E.
Vitamin K
Crab meat and lentils contain similar amounts of Vitamin K - crab meat has 0.3ug of Vitamin K per 100 grams and lentil has 1.7ug of Vitamin K.
The B Vitamins
Lentil has more thiamin and folate, however, crab meat contains more niacin and Vitamin B12. Both crab meat and lentils contain significant amounts of riboflavin, pantothenic acid and Vitamin B6.
| Crab Meat | Lentils | |
|---|---|---|
| Thiamin | 0.023 MG | 0.169 MG |
| Riboflavin | 0.093 MG | 0.073 MG |
| Niacin | 2.747 MG | 1.06 MG |
| Pantothenic acid | 0.997 MG | 0.638 MG |
| Vitamin B6 | 0.156 MG | 0.178 MG |
| Folate | 51 UG | 181 UG |
| Vitamin B12 | 3.33 UG | ~ |
Minerals
calcium
Crab meat is an excellent source of calcium and it has 379% more calcium than lentil - crab meat has 91mg of calcium per 100 grams and lentil has 19mg of calcium.
iron
Lentil is an excellent source of iron and it has 566% more iron than crab meat - crab meat has 0.5mg of iron per 100 grams and lentil has 3.3mg of iron.
potassium
Both crab meat and lentils are high in potassium. Lentil has 42% more potassium than crab meat - crab meat has 259mg of potassium per 100 grams and lentil has 369mg of potassium.
Omega-3 and Omega-6
omega 3s
For omega-3 fatty acids, lentil has more alpha linoleic acid (ALA) than crab meat per 100 grams, however, crab meat contains more dha and epa than lentil per 100 grams.
| Crab Meat | Lentils | |
|---|---|---|
| alpha linoleic acid | 0.009 G | 0.037 G |
| DHA | 0.067 G | ~ |
| EPA | 0.101 G | ~ |
| DPA | 0.009 G | ~ |
| Total | 0.186 G | 0.037 G |
omega 6s
Comparing omega-6 fatty acids, lentil has more linoleic acid than crab meat per 100 grams.
| Crab Meat | Lentils | |
|---|---|---|
| other omega 6 | 0.005 G | ~ |
| linoleic acid | 0.02 G | 0.137 G |
| Total | 0.025 G | 0.137 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 (%) |
Cooked Lentils 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 lentils contain more calories in 100 grams?Lentil is high in calories and crab meat has 30% less calories than lentil - crab meat has 83 calories in 100g and lentil has 116 calories.
Is crab meat or lentils better for protein?
Both crab meat and lentils are high in protein. Crab meat has 100% more protein than lentil - crab meat has 17.9g of protein per 100 grams and lentil has 9g of protein.
Does lentils or crab meat have more carbohydrates?
By weight, crab meat has fewer carbohydrates than lentil - lentil has 20.1g of carbs for 100g and crab meat has no carbs..
Does crab meat or lentils contain more calcium?
Crab meat is a rich source of calcium and it has 380% more calcium than lentil - crab meat has 91mg of calcium in 100 grams and lentil has 19mg of calcium.
Does crab meat or lentils contain more iron?
Lentil is an abundant source of iron and it has 570% more iron than crab meat - crab meat has 0.5mg of iron in 100 grams and lentil has 3.3mg of iron.
Does crab meat or lentils contain more potassium?
Both crab meat and lentils are high in potassium. Lentil has 40% more potassium than crab meat - crab meat has 259mg of potassium in 100 grams and lentil has 369mg of potassium.