Crab Meat vs. White Beans
Nutrition comparison of Crab Meat and White Beans
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
crab meat
versus
white beans
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in crab meat and white beans:
- Both crab meat and white beans are high in calcium and potassium.
- Crab meat has signficantly less carbohydrates than white bean.
- Crab meat is an excellent source of protein.
- White bean has more thiamin, however, crab meat contains more riboflavin, niacin, pantothenic acid and Vitamin B12.
- White bean is a great source of iron.
- White bean is an excellent source of dietary fiber.
USDA sources for nutritional information: Crab Meat (Crustaceans, crab, blue, canned) and White Beans (Beans, white, mature seeds, canned) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
White bean is high in calories and crab meat has 27% less calories than white bean - crab meat has 83 calories per 100 grams and white bean has 114 calories.
For macronutrient ratios, crab meat is much heavier in protein, much lighter in carbs and heavier in fat compared to white beans per calorie. Crab meat has a macronutrient ratio of 92:0:9 and for white beans, 25:73:2 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Crab Meat | White Beans | |
|---|---|---|
| Protein | 92% | 25% |
| Carbohydrates | ~ | 73% |
| Fat | 9% | 2% |
| Alcohol | ~ | ~ |
carbohydrates
Crab meat has signficantly less carbohydrates than white bean - white bean has 21.2g of total carbs per 100 grams and crab meat does not contain significant amounts.
dietary fiber
White bean is an excellent source of dietary fiber and it has more dietary fiber than crab meat - white bean has 4.8g of dietary fiber per 100 grams and crab meat does not contain significant amounts.
sugar
White beans and crab meat contain similar amounts of sugar - white bean has 0.29g 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 146% more protein than white bean - crab meat has 17.9g of protein per 100 grams and white bean has 7.3g of protein.
Fat
saturated fat
Both crab meat and white beans are low in saturated fat - crab meat has 0.2g of saturated fat per 100 grams and white bean has 0.07g of saturated fat.
trans fat
Both crab meat and white beans are low in trans fat - crab meat has 0.01g of trans fat per 100 grams and white bean does not contain significant amounts.
cholesterol
White bean has less cholesterol than crab meat - crab meat has 97mg of cholesterol per 100 grams and white bean does not contain significant amounts.
Vitamins
Vitamin C
Crab meat has more Vitamin C than white bean - crab meat has 3.3mg of Vitamin C per 100 grams and white bean does not contain significant amounts.
Vitamin A
Crab meat and white beans contain similar amounts of Vitamin A - crab meat has 1ug of Vitamin A per 100 grams and white bean does not contain significant amounts.
Vitamin E
Crab meat and white beans contain similar amounts of Vitamin E - crab meat has 1.8mg of Vitamin E per 100 grams and white bean has 0.79mg of Vitamin E.
Vitamin K
Crab meat and white beans contain similar amounts of Vitamin K - crab meat has 0.3ug of Vitamin K per 100 grams and white bean has 2.9ug of Vitamin K.
The B Vitamins
White bean has more thiamin, however, crab meat contains more riboflavin, niacin, pantothenic acid and Vitamin B12. Both crab meat and white beans contain significant amounts of Vitamin B6 and folate.
| Crab Meat | White Beans | |
|---|---|---|
| Thiamin | 0.023 MG | 0.096 MG |
| Riboflavin | 0.093 MG | 0.037 MG |
| Niacin | 2.747 MG | 0.113 MG |
| Pantothenic acid | 0.997 MG | 0.185 MG |
| Vitamin B6 | 0.156 MG | 0.075 MG |
| Folate | 51 UG | 65 UG |
| Vitamin B12 | 3.33 UG | ~ |
Minerals
calcium
Both crab meat and white beans are high in calcium. Crab meat has 25% more calcium than white bean - crab meat has 91mg of calcium per 100 grams and white bean has 73mg of calcium.
iron
White bean is a great source of iron and it has 498% more iron than crab meat - crab meat has 0.5mg of iron per 100 grams and white bean has 3mg of iron.
potassium
Both crab meat and white beans are high in potassium. White bean has 75% more potassium than crab meat - crab meat has 259mg of potassium per 100 grams and white bean has 454mg of potassium.
Omega-3 and Omega-6
omega 3s
For omega-3 fatty acids, white bean has more alpha linoleic acid (ALA) than crab meat per 100 grams, however, crab meat contains more dha and epa than white bean per 100 grams.
| Crab Meat | White Beans | |
|---|---|---|
| alpha linoleic acid | 0.009 G | 0.056 G |
| DHA | 0.067 G | ~ |
| EPA | 0.101 G | ~ |
| DPA | 0.009 G | ~ |
| Total | 0.186 G | 0.056 G |
omega 6s
Comparing omega-6 fatty acids, white bean has more linoleic acid than crab meat per 100 grams.
| Crab Meat | White Beans | |
|---|---|---|
| other omega 6 | 0.005 G | ~ |
| linoleic acid | 0.02 G | 0.067 G |
| Total | 0.025 G | 0.067 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 White Beans (Beans, white, mature seeds, canned) .
Crab Meat g
()
|
Daily Values (%) |
White Beans 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 % |
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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 % |
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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 % |
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5% | protein | 5% |
|
G % | |
| UG % |
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5% | biotin (Vit B7) | 5% |
|
UG % | |
| MG % |
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5% | choline | 5% |
|
MG % | |
| MG % |
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5% | chlorine | 5% |
|
MG % | |
| UG % |
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5% | chromium | 5% |
|
UG % | |
| MG % |
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5% | copper | 5% |
|
MG % | |
| UG % |
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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 crab meat or white beans contain more calories in 100 grams?White bean is high in calories and crab meat has 30% less calories than white bean - crab meat has 83 calories in 100g and white bean has 114 calories.
Is crab meat or white beans better for protein?
Crab meat is a fantastic source of protein and it has 150% more protein than white bean - crab meat has 17.9g of protein per 100 grams and white bean has 7.3g of protein.
Does white beans or crab meat have more carbohydrates?
By weight, crab meat has signficantly fewer carbohydrates than white bean - white bean has 21.2g of carbs for 100g and crab meat has no carbs..
Does crab meat or white beans contain more calcium?
Both crab meat and white beans are high in calcium. Crab meat has 30% more calcium than white bean - crab meat has 91mg of calcium in 100 grams and white bean has 73mg of calcium.
Does crab meat or white beans contain more potassium?
Both crab meat and white beans are high in potassium. White bean has 80% more potassium than crab meat - crab meat has 259mg of potassium in 100 grams and white bean has 454mg of potassium.