Vanilla Yogurt vs. Crab Meat
Nutrition comparison of Vanilla 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
vanilla yogurt
versus
crab meat
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in vanilla yogurt and crab meat:
- Both crab meat and vanilla yogurt are high in calcium and potassium.
- Crab meat has 8.8 times less saturated fat than vanilla yogurt.
- Crab meat is an excellent source of protein.
- Vanilla yogurt has 8.7 times less cholesterol than crab meat.
- Vanilla yogurt has more riboflavin, however, crab meat contains more niacin, pantothenic acid, Vitamin B6, folate and Vitamin B12.
USDA sources for nutritional information: Vanilla Yogurt (Yogurt, vanilla, whole milk) and Crab Meat (Crustaceans, crab, blue, canned) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Crab meat and vanilla yogurt contain similar amounts of calories - crab meat has 83 calories per 100 grams and vanilla yogurt has 100 calories.
For macronutrient ratios, vanilla yogurt is much lighter in protein, much heavier in carbs and heavier in fat compared to crab meat per calorie. Vanilla yogurt has a macronutrient ratio of 19:53:28 and for crab meat, 92:0:9 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Vanilla Yogurt | Crab Meat | |
|---|---|---|
| Protein | 19% | 92% |
| Carbohydrates | 53% | ~ |
| Fat | 28% | 9% |
| Alcohol | ~ | ~ |
carbohydrates
Crab meat has less carbohydrates than vanilla yogurt - vanilla yogurt has 13.5g of total carbs per 100 grams and crab meat does not contain significant amounts.
sugar
Crab meat has less sugar than vanilla yogurt - vanilla yogurt has 13.5g 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 269% more protein than vanilla yogurt - crab meat has 17.9g of protein per 100 grams and vanilla yogurt has 4.8g of protein.
Fat
saturated fat
Crab meat has 8.8 times less saturated fat than vanilla yogurt - crab meat has 0.2g of saturated fat per 100 grams and vanilla yogurt has 2g of saturated fat.
trans fat
Both crab meat and vanilla yogurt are low in trans fat - crab meat has 0.01g of trans fat per 100 grams and vanilla yogurt does not contain significant amounts.
cholesterol
Vanilla yogurt has 8.7 times less cholesterol than crab meat - crab meat has 97mg of cholesterol per 100 grams and vanilla yogurt has 10mg of cholesterol.
Vitamins
Vitamin C
Crab meat has 313% more Vitamin C than vanilla yogurt - crab meat has 3.3mg of Vitamin C per 100 grams and vanilla yogurt has 0.8mg of Vitamin C.
Vitamin A
Vanilla yogurt has 27 times more Vitamin A than crab meat - crab meat has 1ug of Vitamin A per 100 grams and vanilla yogurt has 28ug of Vitamin A.
Vitamin D
Vanilla yogurt and crab meat contain similar amounts of Vitamin D - vanilla yogurt has 2iu 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 vanilla yogurt - crab meat has 1.8mg of Vitamin E per 100 grams and vanilla yogurt has 0.07mg of Vitamin E.
Vitamin K
Crab meat and vanilla yogurt contain similar amounts of Vitamin K - crab meat has 0.3ug of Vitamin K per 100 grams and vanilla yogurt has 0.3ug of Vitamin K.
The B Vitamins
Vanilla yogurt has more riboflavin, however, crab meat contains more niacin, pantothenic acid, Vitamin B6, folate and Vitamin B12. Both vanilla yogurt and crab meat contain significant amounts of thiamin.
| Vanilla Yogurt | Crab Meat | |
|---|---|---|
| Thiamin | 0.041 MG | 0.023 MG |
| Riboflavin | 0.197 MG | 0.093 MG |
| Niacin | 0.105 MG | 2.747 MG |
| Pantothenic acid | ~ | 0.997 MG |
| Vitamin B6 | 0.044 MG | 0.156 MG |
| Folate | 11 UG | 51 UG |
| Vitamin B12 | 0.52 UG | 3.33 UG |
Minerals
calcium
Both crab meat and vanilla yogurt are high in calcium. Vanilla yogurt has 85% more calcium than crab meat - crab meat has 91mg of calcium per 100 grams and vanilla yogurt has 168mg of calcium.
iron
Crab meat has 614% more iron than vanilla yogurt - crab meat has 0.5mg of iron per 100 grams and vanilla yogurt has 0.07mg of iron.
potassium
Both crab meat and vanilla yogurt are high in potassium. Crab meat has 20% more potassium than vanilla yogurt - crab meat has 259mg of potassium per 100 grams and vanilla yogurt has 215mg of potassium.
Omega-3 and Omega-6
omega 3s
For omega-3 fatty acids, vanilla yogurt has more alpha linoleic acid (ALA) than crab meat per 100 grams, however, crab meat contains more dha and epa than vanilla yogurt per 100 grams.
| Vanilla Yogurt | Crab Meat | |
|---|---|---|
| alpha linoleic acid | 0.038 G | 0.009 G |
| DHA | ~ | 0.067 G |
| EPA | ~ | 0.101 G |
| DPA | ~ | 0.009 G |
| Total | 0.038 G | 0.186 G |
omega 6s
Comparing omega-6 fatty acids, vanilla yogurt has more linoleic acid than crab meat per 100 grams.
| Vanilla Yogurt | Crab Meat | |
|---|---|---|
| linoleic acid | 0.068 G | 0.02 G |
| other omega 6 | ~ | 0.005 G |
| Total | 0.068 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: Vanilla Yogurt (Yogurt, vanilla, whole milk) and Crab Meat (Crustaceans, crab, blue, canned) .
Vanilla Yogurt g
()
|
Daily Values (%) |
Crab Meat 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 % |
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5% | iron | 5% |
|
MG % | |
| MG % |
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5% | magnesium | 5% |
|
MG % | |
| MG % |
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5% | potassium | 5% |
|
MG % | |
| MG % |
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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 % |
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5% | Vitamin K | 5% |
|
UG % | |
| G % |
|
5% | protein | 5% |
|
G % | |
| UG % |
|
5% | biotin (Vit B7) | 5% |
|
UG % | |
| MG % |
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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 % |
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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 vanilla yogurt contain more calories in 100 grams?Crab meat and vanilla yogurt contain similar amounts of calories - crab meat has 83 calories in 100g and vanilla yogurt has 100 calories.
Is crab meat or vanilla yogurt better for protein?
Crab meat is a fantastic source of protein and it has 270% more protein than vanilla yogurt - crab meat has 17.9g of protein per 100 grams and vanilla yogurt has 4.8g of protein.
Does vanilla yogurt or crab meat have more carbohydrates?
By weight, crab meat has fewer carbohydrates than vanilla yogurt - vanilla yogurt has 13.5g of carbs for 100g and crab meat has no carbs..
Does crab meat or vanilla yogurt contain more calcium?
Both crab meat and vanilla yogurt are high in calcium. Vanilla yogurt has 90% more calcium than crab meat - crab meat has 91mg of calcium in 100 grams and vanilla yogurt has 168mg of calcium.
Does crab meat or vanilla yogurt contain more potassium?
Both crab meat and vanilla yogurt are high in potassium. Crab meat has 20% more potassium than vanilla yogurt - crab meat has 259mg of potassium in 100 grams and vanilla yogurt has 215mg of potassium.