Crab Meat vs. Walnut
Nutrition comparison of Crab Meat and Walnut
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
crab meat
versus
walnut
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in crab meat and walnut:
- Both walnut and crab meat are high in calcium, potassium and protein.
- Walnut has more thiamin and Vitamin B6, however, crab meat contains more niacin and Vitamin B12.
- Walnut is a great source of iron.
- Walnut is an excellent source of dietary fiber.
USDA sources for nutritional information: Crab Meat (Crustaceans, crab, blue, canned) and Walnut (Nuts, walnuts, english) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Walnut is high in calories and crab meat has 87% less calories than walnut - walnut has 654 calories per 100 grams and crab meat has 83 calories.
For macronutrient ratios, crab meat is much heavier in protein, lighter in carbs and much lighter in fat compared to walnut per calorie. Crab meat has a macronutrient ratio of 92:0:8 and for walnut, 9:8:84 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Crab Meat | Walnut | |
|---|---|---|
| Protein | 92% | 9% |
| Carbohydrates | ~ | 8% |
| Fat | 8% | 84% |
| Alcohol | ~ | ~ |
carbohydrates
Crab meat has less carbohydrates than walnut - walnut has 13.7g of total carbs per 100 grams and crab meat does not contain significant amounts.
dietary fiber
Walnut is an excellent source of dietary fiber and it has more dietary fiber than crab meat - walnut has 6.7g of dietary fiber per 100 grams and crab meat does not contain significant amounts.
sugar
Crab meat has less sugar than walnut - walnut has 2.6g of sugar per 100 grams and crab meat does not contain significant amounts.
Protein
protein
Both walnut and crab meat are high in protein. Crab meat has 17% more protein than walnut - walnut has 15.2g of protein per 100 grams and crab meat has 17.9g of protein.
Fat
saturated fat
Walnut is high in saturated fat and crab meat has 97% less saturated fat than walnut - walnut has 6.1g of saturated fat per 100 grams and crab meat has 0.2g of saturated fat.
trans fat
Both crab meat and walnut are low in trans fat - crab meat has 0.01g of trans fat per 100 grams and walnut does not contain significant amounts.
cholesterol
Walnut has less cholesterol than crab meat - crab meat has 97mg of cholesterol per 100 grams and walnut does not contain significant amounts.
Vitamins
Vitamin C
Walnut and crab meat contain similar amounts of Vitamin C - walnut has 1.3mg of Vitamin C per 100 grams and crab meat has 3.3mg of Vitamin C.
Vitamin A
Walnut and crab meat contain similar amounts of Vitamin A - walnut has 1ug of Vitamin A per 100 grams and crab meat has 1ug of Vitamin A.
Vitamin E
Walnut and crab meat contain similar amounts of Vitamin E - walnut has 0.7mg of Vitamin E per 100 grams and crab meat has 1.8mg of Vitamin E.
Vitamin K
Walnut and crab meat contain similar amounts of Vitamin K - walnut has 2.7ug of Vitamin K per 100 grams and crab meat has 0.3ug of Vitamin K.
The B Vitamins
Walnut has more thiamin and Vitamin B6, however, crab meat contains more niacin and Vitamin B12. Both crab meat and walnut contain significant amounts of riboflavin, pantothenic acid and folate.
| Crab Meat | Walnut | |
|---|---|---|
| Thiamin | 0.023 MG | 0.341 MG |
| Riboflavin | 0.093 MG | 0.15 MG |
| Niacin | 2.747 MG | 1.125 MG |
| Pantothenic acid | 0.997 MG | 0.57 MG |
| Vitamin B6 | 0.156 MG | 0.537 MG |
| Folate | 51 UG | 98 UG |
| Vitamin B12 | 3.33 UG | ~ |
Minerals
calcium
Both walnut and crab meat are high in calcium. Walnut has a little more calcium (8%) than crab meat by weight - walnut has 98mg of calcium per 100 grams and crab meat has 91mg of calcium.
iron
Walnut is a great source of iron and it has 482% more iron than crab meat - walnut has 2.9mg of iron per 100 grams and crab meat has 0.5mg of iron.
potassium
Both walnut and crab meat are high in potassium. Walnut has 70% more potassium than crab meat - walnut has 441mg of potassium per 100 grams and crab meat has 259mg of potassium.
Omega-3 and Omega-6
omega 3s
For omega-3 fatty acids, walnut has more alpha linoleic acid (ALA) than crab meat per 100 grams, however, crab meat contains more dha and epa than walnut per 100 grams.
| Crab Meat | Walnut | |
|---|---|---|
| alpha linoleic acid | 0.009 G | 9.08 G |
| DHA | 0.067 G | ~ |
| EPA | 0.101 G | ~ |
| DPA | 0.009 G | ~ |
| Total | 0.186 G | 9.08 G |
omega 6s
Comparing omega-6 fatty acids, walnut has more linoleic acid than crab meat per 100 grams.
| Crab Meat | Walnut | |
|---|---|---|
| other omega 6 | 0.004 G | 0.063 G |
| linoleic acid | 0.02 G | 38.093 G |
| Total | 0.024 G | 38.156 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 (%) |
Walnut 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 % |
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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 % |
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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 % |
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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 walnut or crab meat contain more calories in 100 grams?Walnut is high in calories and crab meat has 90% less calories than walnut - walnut has 654 calories in 100g and crab meat has 83 calories.
Is walnut or crab meat better for protein?
Both walnut and crab meat are high in protein. Crab meat has 20% more protein than walnut - walnut has 15.2g of protein per 100 grams and crab meat has 17.9g of protein.
Does walnut or crab meat contain more calcium?
Both walnut and crab meat are high in calcium. Walnut has a little more calcium ( 10%) than crab meat by weight - walnut has 98mg of calcium in 100 grams and crab meat has 91mg of calcium.
Does walnut or crab meat contain more potassium?
Both walnut and crab meat are high in potassium. Walnut has 70% more potassium than crab meat - walnut has 441mg of potassium in 100 grams and crab meat has 259mg of potassium.