Crab Meat vs. Avocado
Nutrition comparison of Crab Meat and Avocado
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
crab meat
versus
avocado
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in crab meat and avocado:
- Both avocado and crab meat are high in potassium.
- Avocado has more thiamin, however, crab meat contains more Vitamin B12.
- Avocado is an excellent source of dietary fiber.
- Crab meat has 9.5 times less saturated fat than avocado.
- Crab meat is an excellent source of calcium and protein.
USDA sources for nutritional information: Crab Meat (Crustaceans, crab, blue, canned) and Avocado (Avocados, raw, California) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Avocado is high in calories and crab meat has 50% less calories than avocado - avocado has 167 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 avocado per calorie. Crab meat has a macronutrient ratio of 92:0:9 and for avocado, 4:19:77 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Crab Meat | Avocado | |
|---|---|---|
| Protein | 92% | 4% |
| Carbohydrates | ~ | 19% |
| Fat | 9% | 77% |
| Alcohol | ~ | ~ |
carbohydrates
Crab meat has less carbohydrates than avocado - avocado has 8.6g of total carbs per 100 grams and crab meat does not contain significant amounts.
dietary fiber
Avocado is an excellent source of dietary fiber and it has more dietary fiber than crab meat - avocado has 6.8g of dietary fiber per 100 grams and crab meat does not contain significant amounts.
sugar
Avocado and crab meat contain similar amounts of sugar - avocado has 0.3g 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 812% more protein than avocado - avocado has 2g of protein per 100 grams and crab meat has 17.9g of protein.
Fat
saturated fat
Crab meat has 9.5 times less saturated fat than avocado - avocado has 2.1g of saturated fat per 100 grams and crab meat has 0.2g of saturated fat.
trans fat
Both crab meat and avocado are low in trans fat - crab meat has 0.01g of trans fat per 100 grams and avocado does not contain significant amounts.
cholesterol
Avocado has less cholesterol than crab meat - crab meat has 97mg of cholesterol per 100 grams and avocado does not contain significant amounts.
Vitamins
Vitamin C
Avocado has 167% more Vitamin C than crab meat - avocado has 8.8mg of Vitamin C per 100 grams and crab meat has 3.3mg of Vitamin C.
Vitamin A
Avocado and crab meat contain similar amounts of Vitamin A - avocado has 7ug of Vitamin A per 100 grams and crab meat has 1ug of Vitamin A.
Vitamin E
Avocado and crab meat contain similar amounts of Vitamin E - avocado has 2mg of Vitamin E per 100 grams and crab meat has 1.8mg of Vitamin E.
Vitamin K
Avocado has 69 times more Vitamin K than crab meat - avocado has 21ug of Vitamin K per 100 grams and crab meat has 0.3ug of Vitamin K.
The B Vitamins
Avocado has more thiamin, however, crab meat contains more Vitamin B12. Both crab meat and avocado contain significant amounts of riboflavin, niacin, pantothenic acid, Vitamin B6 and folate.
| Crab Meat | Avocado | |
|---|---|---|
| Thiamin | 0.023 MG | 0.075 MG |
| Riboflavin | 0.093 MG | 0.143 MG |
| Niacin | 2.747 MG | 1.912 MG |
| Pantothenic acid | 0.997 MG | 1.463 MG |
| Vitamin B6 | 0.156 MG | 0.287 MG |
| Folate | 51 UG | 89 UG |
| Vitamin B12 | 3.33 UG | ~ |
Minerals
calcium
Crab meat is an excellent source of calcium and it has 600% more calcium than avocado - avocado has 13mg of calcium per 100 grams and crab meat has 91mg of calcium.
iron
Avocado and crab meat contain similar amounts of iron - avocado has 0.61mg of iron per 100 grams and crab meat has 0.5mg of iron.
potassium
Both avocado and crab meat are high in potassium. Avocado has 96% more potassium than crab meat - avocado has 507mg of potassium per 100 grams and crab meat has 259mg of potassium.
Omega-3 and Omega-6
omega 3s
For omega-3 fatty acids, avocado has more alpha linoleic acid (ALA) than crab meat per 100 grams, however, crab meat contains more dha and epa than avocado per 100 grams.
| Crab Meat | Avocado | |
|---|---|---|
| alpha linoleic acid | 0.009 G | 0.125 G |
| DHA | 0.067 G | ~ |
| EPA | 0.101 G | ~ |
| DPA | 0.009 G | ~ |
| Total | 0.186 G | 0.125 G |
omega 6s
Comparing omega-6 fatty acids, avocado has more linoleic acid than crab meat per 100 grams.
| Crab Meat | Avocado | |
|---|---|---|
| other omega 6 | ~ | 0.015 G |
| linoleic acid | 0.02 G | 1.674 G |
| Total | 0.02 G | 1.689 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 (%) |
Avocado 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 avocado or crab meat contain more calories in 100 grams?Avocado is high in calories and crab meat has 50% less calories than avocado - avocado has 167 calories in 100g and crab meat has 83 calories.
Is avocado or crab meat better for protein?
Crab meat is a fantastic source of protein and it has 810% more protein than avocado - avocado has 2g of protein per 100 grams and crab meat has 17.9g of protein.
Does avocado or crab meat contain more calcium?
Crab meat is a rich source of calcium and it has 600% more calcium than avocado - avocado has 13mg of calcium in 100 grams and crab meat has 91mg of calcium.
Does avocado or crab meat contain more potassium?
Both avocado and crab meat are high in potassium. Avocado has 100% more potassium than crab meat - avocado has 507mg of potassium in 100 grams and crab meat has 259mg of potassium.