Crab Meat vs. Soy Sauce
Nutrition comparison of Crab Meat and Soy Sauce
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 sauce
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in crab meat and soy sauce:
- Both crab meat and soy sauce are high in potassium and protein.
- Crab meat has more pantothenic acid, folate and Vitamin B12.
- Crab meat is an excellent source of calcium.
USDA sources for nutritional information: Crab Meat (Crustaceans, crab, blue, canned) and Soy Sauce (Soy sauce made from soy and wheat (shoyu)) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Soy sauce has 36% less calories than crab meat - crab meat has 83 calories per 100 grams and soy sauce has 53 calories.
For macronutrient ratios, crab meat is much heavier in protein, much lighter in carbs and similar to soy sauce for fat. Crab meat has a macronutrient ratio of 92:0:9 and for soy sauce, 57:34:9 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Crab Meat | Soy Sauce | |
|---|---|---|
| Protein | 92% | 57% |
| Carbohydrates | ~ | 34% |
| Fat | 9% | 9% |
| Alcohol | ~ | ~ |
carbohydrates
Both soy sauce and crab meat are low in carbohydrates - soy sauce has 4.9g of total carbs per 100 grams and crab meat does not contain significant amounts.
dietary fiber
Soy sauce has more dietary fiber than crab meat - soy sauce has 0.8g of dietary fiber per 100 grams and crab meat does not contain significant amounts.
sugar
Soy sauce and crab meat contain similar amounts of sugar - soy sauce has 0.4g of sugar per 100 grams and crab meat does not contain significant amounts.
Protein
protein
Both crab meat and soy sauce are high in protein. Crab meat has 120% more protein than soy sauce - crab meat has 17.9g of protein per 100 grams and soy sauce has 8.1g of protein.
Fat
saturated fat
Both crab meat and soy sauce are low in saturated fat - crab meat has 0.2g of saturated fat per 100 grams and soy sauce has 0.07g of saturated fat.
trans fat
Both crab meat and soy sauce are low in trans fat - crab meat has 0.01g of trans fat per 100 grams and soy sauce does not contain significant amounts.
cholesterol
Soy sauce has less cholesterol than crab meat - crab meat has 97mg of cholesterol per 100 grams and soy sauce does not contain significant amounts.
Vitamins
Vitamin C
Crab meat has more Vitamin C than soy sauce - crab meat has 3.3mg of Vitamin C per 100 grams and soy sauce does not contain significant amounts.
Vitamin A
Crab meat and soy sauce contain similar amounts of Vitamin A - crab meat has 1ug of Vitamin A per 100 grams and soy sauce does not contain significant amounts.
Vitamin E
Crab meat has more Vitamin E than soy sauce - crab meat has 1.8mg of Vitamin E per 100 grams and soy sauce does not contain significant amounts.
Vitamin K
Crab meat and soy sauce contain similar amounts of Vitamin K - crab meat has 0.3ug of Vitamin K per 100 grams and soy sauce does not contain significant amounts.
The B Vitamins
Crab meat has more pantothenic acid, folate and Vitamin B12. Both crab meat and soy sauce contain significant amounts of thiamin, riboflavin, niacin and Vitamin B6.
| Crab Meat | Soy Sauce | |
|---|---|---|
| Thiamin | 0.023 MG | 0.033 MG |
| Riboflavin | 0.093 MG | 0.165 MG |
| Niacin | 2.747 MG | 2.196 MG |
| Pantothenic acid | 0.997 MG | 0.297 MG |
| Vitamin B6 | 0.156 MG | 0.148 MG |
| Folate | 51 UG | 14 UG |
| Vitamin B12 | 3.33 UG | ~ |
Minerals
calcium
Crab meat is an excellent source of calcium and it has 176% more calcium than soy sauce - crab meat has 91mg of calcium per 100 grams and soy sauce has 33mg of calcium.
iron
Soy sauce has 190% more iron than crab meat - crab meat has 0.5mg of iron per 100 grams and soy sauce has 1.5mg of iron.
potassium
Both crab meat and soy sauce are high in potassium. Soy sauce has 68% more potassium than crab meat - crab meat has 259mg of potassium per 100 grams and soy sauce has 435mg of potassium.
Omega-3 and Omega-6
omega 3s
For omega-3 fatty acids, soy sauce has more alpha linoleic acid (ALA) than crab meat per 100 grams, however, crab meat contains more dha and epa than soy sauce per 100 grams.
| Crab Meat | Soy Sauce | |
|---|---|---|
| alpha linoleic acid | 0.009 G | 0.029 G |
| DHA | 0.067 G | ~ |
| EPA | 0.101 G | ~ |
| DPA | 0.009 G | ~ |
| Total | 0.186 G | 0.029 G |
omega 6s
Comparing omega-6 fatty acids, soy sauce has more linoleic acid than crab meat per 100 grams.
| Crab Meat | Soy Sauce | |
|---|---|---|
| other omega 6 | 0.005 G | ~ |
| linoleic acid | 0.02 G | 0.234 G |
| Total | 0.025 G | 0.234 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 (%) |
Soy Sauce g
()
|
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|---|---|---|---|---|---|---|---|
| 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 soy sauce contain more calories in 100 grams?Soy sauce has 40% less calories than crab meat - crab meat has 83 calories in 100g and soy sauce has 53 calories.
Is crab meat or soy sauce better for protein?
Both crab meat and soy sauce are high in protein. Crab meat has 120% more protein than soy sauce - crab meat has 17.9g of protein per 100 grams and soy sauce has 8.1g of protein.
Does soy sauce or crab meat have more carbohydrates?
By weight, both soy sauce and crab meat are low in carbohydrates - soy sauce has 4.9g of carbs for 100g and crab meat has no carbs..
Does crab meat or soy sauce contain more calcium?
Crab meat is a rich source of calcium and it has 180% more calcium than soy sauce - crab meat has 91mg of calcium in 100 grams and soy sauce has 33mg of calcium.
Does crab meat or soy sauce contain more potassium?
Both crab meat and soy sauce are high in potassium. Soy sauce has 70% more potassium than crab meat - crab meat has 259mg of potassium in 100 grams and soy sauce has 435mg of potassium.