White Rice vs. Crab Meat
Nutrition comparison of Cooked White Rice and Crab Meat
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
cooked
white rice
versus
crab meat
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in white rice and crab meat:
- Crab meat has signficantly less carbohydrates than white rice.
- Crab meat is a great source of potassium.
- Crab meat is an excellent source of calcium and protein.
- For omega-3 fatty acids, crab meat has more dha and epa than white rice.
- White rice has more thiamin, however, crab meat contains more riboflavin, pantothenic acid, Vitamin B6 and Vitamin B12.
USDA sources for nutritional information: White Rice (Rice, white, medium-grain, enriched, cooked) and Crab Meat (Crustaceans, crab, blue, canned) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
White rice is high in calories and crab meat has 36% less calories than white rice - white rice has 130 calories per 100 grams and crab meat has 83 calories.
For macronutrient ratios, white rice is much lighter in protein, much heavier in carbs and lighter in fat compared to crab meat per calorie. White rice has a macronutrient ratio of 8:91:2 and for crab meat, 92:0:9 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| White Rice | Crab Meat | |
|---|---|---|
| Protein | 8% | 92% |
| Carbohydrates | 91% | ~ |
| Fat | 2% | 9% |
| Alcohol | ~ | ~ |
carbohydrates
Crab meat has signficantly less carbohydrates than white rice - white rice has 28.6g of total carbs per 100 grams and crab meat does not contain significant amounts.
dietary fiber
White rice has more dietary fiber than crab meat - white rice has 0.3g of dietary fiber per 100 grams and crab meat does not contain significant amounts.
Protein
protein
Crab meat is an excellent source of protein and it has 651% more protein than white rice - white rice has 2.4g of protein per 100 grams and crab meat has 17.9g of protein.
Fat
saturated fat
Both white rice and crab meat are low in saturated fat - white rice has 0.06g of saturated fat per 100 grams and crab meat has 0.2g of saturated fat.
trans fat
Both crab meat and white rice are low in trans fat - crab meat has 0.01g of trans fat per 100 grams and white rice does not contain significant amounts.
cholesterol
White rice has less cholesterol than crab meat - crab meat has 97mg of cholesterol per 100 grams and white rice does not contain significant amounts.
Vitamins
Vitamin C
Crab meat has more Vitamin C than white rice - crab meat has 3.3mg of Vitamin C per 100 grams and white rice does not contain significant amounts.
Vitamin A
Crab meat and white rice contain similar amounts of Vitamin A - crab meat has 1ug of Vitamin A per 100 grams and white rice does not contain significant amounts.
Vitamin E
Crab meat has more Vitamin E than white rice - crab meat has 1.8mg of Vitamin E per 100 grams and white rice does not contain significant amounts.
Vitamin K
Crab meat and white rice contain similar amounts of Vitamin K - crab meat has 0.3ug of Vitamin K per 100 grams and white rice does not contain significant amounts.
The B Vitamins
White rice has more thiamin, however, crab meat contains more riboflavin, pantothenic acid, Vitamin B6 and Vitamin B12. Both white rice and crab meat contain significant amounts of niacin and folate.
| White Rice | Crab Meat | |
|---|---|---|
| Thiamin | 0.167 MG | 0.023 MG |
| Riboflavin | 0.016 MG | 0.093 MG |
| Niacin | 1.835 MG | 2.747 MG |
| Pantothenic acid | 0.411 MG | 0.997 MG |
| Vitamin B6 | 0.05 MG | 0.156 MG |
| Folate | 58 UG | 51 UG |
| Vitamin B12 | ~ | 3.33 UG |
Minerals
calcium
Crab meat is an excellent source of calcium and it has 29 times more calcium than white rice - white rice has 3mg of calcium per 100 grams and crab meat has 91mg of calcium.
iron
White rice has 198% more iron than crab meat - white rice has 1.5mg of iron per 100 grams and crab meat has 0.5mg of iron.
potassium
Crab meat is a great source of potassium and it has 793% more potassium than white rice - white rice has 29mg of potassium per 100 grams and crab meat has 259mg of potassium.
Omega-3 and Omega-6
omega 3s
For omega-3 fatty acids, crab meat has more DHA and EPA than white rice per 100 grams. Both white rice and crab meat contain small amounts of alpha linoleic acid (ALA).
| White Rice | Crab Meat | |
|---|---|---|
| alpha linoleic acid | 0.01 G | 0.009 G |
| DHA | ~ | 0.067 G |
| EPA | ~ | 0.101 G |
| DPA | ~ | 0.009 G |
| Total | 0.01 G | 0.186 G |
omega 6s
Comparing omega-6 fatty acids, both white rice and crab meat contain small amounts of linoleic acid.
| White Rice | Crab Meat | |
|---|---|---|
| linoleic acid | 0.046 G | 0.02 G |
| other omega 6 | ~ | 0.005 G |
| Total | 0.046 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: White Rice (Rice, white, medium-grain, enriched, cooked) and Crab Meat (Crustaceans, crab, blue, canned) .
Cooked White Rice g
()
|
Daily Values (%) |
Crab Meat g
()
|
|||||
|---|---|---|---|---|---|---|---|
| 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 white rice or crab meat contain more calories in 100 grams?White rice is high in calories and crab meat has 40% less calories than white rice - white rice has 130 calories in 100g and crab meat has 83 calories.
Is white rice or crab meat better for protein?
Crab meat is a fantastic source of protein and it has 650% more protein than white rice - white rice has 2.4g of protein per 100 grams and crab meat has 17.9g of protein.
Does white rice or crab meat have more carbohydrates?
By weight, crab meat has signficantly fewer carbohydrates than white rice - white rice has 28.6g of carbs for 100g and crab meat has no carbs..
Does white rice or crab meat contain more calcium?
Crab meat is a rich source of calcium and it has 29 times more calcium than white rice - white rice has 3mg of calcium in 100 grams and crab meat has 91mg of calcium.