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.
Detailed nutritional comparison of crab meat and white beans 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 White Beans (Beans, white, mature seeds, canned) . Have a correction or suggestions? Shoot us an email.

Image of Crab Meat src
Image of White Beans src

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 92:0:8 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 8% 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 weight, but sometimes 100g isn't that intuitive of a measurement for food. View a custom portion comparison (e.g. cups, oz, package).

You can try adding or subtracting the amount of either Crab Meat or White Beans .

Note: The specific food items compared are: Crab Meat (Crustaceans, crab, blue, canned) and White Beans (Beans, white, mature seeds, canned) .

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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.