Crab Meat vs. Soy Flour

Nutrition comparison of Crab Meat and Soy Flour

Ever wonder how your favorite foods stack up against each other in terms of nutrition?

We compared the nutritional contents of crab meat versus soy flour (100g each) below using 2020 USDA and NIH data[1].

For a quick recap of significant nutrients and differences in crab meat and soy flour:

  • Both crab meat and soy flour are high in calcium, potassium and protein.
  • Crab meat has 5.4 times less saturated fat than soy flour.
  • Soy flour has more thiamin, riboflavin, Vitamin B6 and folate, however, crab meat contains more Vitamin B12.
  • Soy flour is an excellent source of dietary fiber and iron.
Detailed nutritional comparison of crab meat and soy flour is analyzed below. You can also visualize the nutritional comparison for a custom portion or serving size and see how the nutrition compares.

USDA sources for nutritional information: Crab Meat (Crustaceans, crab, blue, canned) and Soy Flour (Soy flour, low-fat) . Have a correction or suggestions? Shoot us an email.

Image of Crab Meat src
Image of Soy Flour src

Calories and Carbs

calories

Soy flour is high in calories and crab meat has 78% less calories than soy flour - crab meat has 83 calories per 100 grams and soy flour has 372 calories.

For macronutrient ratios, crab meat is much heavier in protein, much lighter in carbs and lighter in fat compared to soy flour per calorie. Crab meat has a macronutrient ratio of 92:0:9 and for soy flour, 50:31:20 for protein, carbohydrates and fat from calories.

Macro Ratios from Calories:

Crab Meat Soy Flour
Protein 92% 50%
Carbohydrates ~ 31%
Fat 9% 20%
Alcohol ~ ~

carbohydrates

Soy flour is high in carbohydrates and crab meat has less carbohydrates than soy flour - soy flour has 30.6g of total carbs per 100 grams and crab meat does not contain significant amounts.

dietary fiber

Soy flour is an excellent source of dietary fiber and it has more dietary fiber than crab meat - soy flour has 16g of dietary fiber per 100 grams and crab meat does not contain significant amounts.

sugar

Crab meat has less sugar than soy flour - soy flour has 9.3g of sugar per 100 grams and crab meat does not contain significant amounts.

Protein

protein

Both crab meat and soy flour are high in protein. Soy flour has 179% more protein than crab meat - crab meat has 17.9g of protein per 100 grams and soy flour has 49.8g of protein.

Fat

saturated fat

Crab meat has 5.4 times less saturated fat than soy flour - crab meat has 0.2g of saturated fat per 100 grams and soy flour has 1.3g of saturated fat.

trans fat

Both crab meat and soy flour are low in trans fat - crab meat has 0.01g of trans fat per 100 grams and soy flour does not contain significant amounts.

cholesterol

Soy flour has less cholesterol than crab meat - crab meat has 97mg of cholesterol per 100 grams and soy flour does not contain significant amounts.

Vitamins

Vitamin C

Crab meat has more Vitamin C than soy flour - crab meat has 3.3mg of Vitamin C per 100 grams and soy flour does not contain significant amounts.

Vitamin A

Crab meat and soy flour contain similar amounts of Vitamin A - crab meat has 1ug of Vitamin A per 100 grams and soy flour has 2ug of Vitamin A.

Vitamin E

Crab meat and soy flour contain similar amounts of Vitamin E - crab meat has 1.8mg of Vitamin E per 100 grams and soy flour has 0.55mg of Vitamin E.

Vitamin K

Crab meat and soy flour contain similar amounts of Vitamin K - crab meat has 0.3ug of Vitamin K per 100 grams and soy flour has 3.9ug of Vitamin K.

The B Vitamins

Soy flour has more thiamin, riboflavin, Vitamin B6 and folate, however, crab meat contains more Vitamin B12. Both crab meat and soy flour contain significant amounts of niacin and pantothenic acid.

Crab Meat Soy Flour
Thiamin 0.023 MG 1.088 MG
Riboflavin 0.093 MG 0.28 MG
Niacin 2.747 MG 2.95 MG
Pantothenic acid 0.997 MG 1.55 MG
Vitamin B6 0.156 MG 1.05 MG
Folate 51 UG 289 UG
Vitamin B12 3.33 UG ~

Minerals

calcium

Both crab meat and soy flour are high in calcium. Soy flour has 213% more calcium than crab meat - crab meat has 91mg of calcium per 100 grams and soy flour has 285mg of calcium.

iron

Soy flour is an excellent source of iron and it has 15 times more iron than crab meat - crab meat has 0.5mg of iron per 100 grams and soy flour has 8.2mg of iron.

potassium

Both crab meat and soy flour are high in potassium. Soy flour has 707% more potassium than crab meat - crab meat has 259mg of potassium per 100 grams and soy flour has 2090mg of potassium.

Omega-3 and Omega-6

omega 3s

For omega-3 fatty acids, soy flour has more alpha linoleic acid (ALA) than crab meat per 100 grams, however, crab meat contains more dha and epa than soy flour per 100 grams.

Crab Meat Soy Flour
alpha linoleic acid 0.009 G 0.555 G
DHA 0.067 G ~
EPA 0.101 G ~
DPA 0.009 G ~
Total 0.186 G 0.555 G

omega 6s

Comparing omega-6 fatty acids, soy flour has more linoleic acid than crab meat per 100 grams.

Crab Meat Soy Flour
other omega 6 0.004 G 0.025 G
linoleic acid 0.02 G 3.66 G
Total 0.024 G 3.685 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: Crab Meat (Crustaceans, crab, blue, canned) and Soy Flour (Soy flour, low-fat) .

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FAQ

Does crab meat or soy flour contain more calories in 100 grams?
Soy flour is high in calories and crab meat has 80% less calories than soy flour - crab meat has 83 calories in 100g and soy flour has 372 calories.

Is crab meat or soy flour better for protein?
Both crab meat and soy flour are high in protein. Soy flour has 180% more protein than crab meat - crab meat has 17.9g of protein per 100 grams and soy flour has 49.8g of protein.

Does soy flour or crab meat have more carbohydrates?
By weight, soy flour is high in carbohydrates and crab meat has fewer carbohydrates than soy flour - soy flour has 30.6g of carbs for 100g and crab meat has no carbs..

Does crab meat or soy flour contain more calcium?
Both crab meat and soy flour are high in calcium. Soy flour has 210% more calcium than crab meat - crab meat has 91mg of calcium in 100 grams and soy flour has 285mg of calcium.

Does crab meat or soy flour contain more iron?
Soy flour is an abundant source of iron and it has 15 times more iron than crab meat - crab meat has 0.5mg of iron in 100 grams and soy flour has 8.2mg of iron.

Does crab meat or soy flour contain more potassium?
Both crab meat and soy flour are high in potassium. Soy flour has 710% more potassium than crab meat - crab meat has 259mg of potassium in 100 grams and soy flour has 2090mg of potassium.