Mozzarella Cheese vs. Crab Meat
Nutrition comparison of Mozzarella Cheese and Crab Meat
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
mozzarella cheese
versus
crab meat
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in mozzarella cheese and crab meat:
- Both mozzarella cheese and crab meat are high in calcium and protein.
- Crab meat is a great source of potassium.
- Mozzarella cheese has more riboflavin, however, crab meat contains more niacin, pantothenic acid, Vitamin B6, folate and Vitamin B12.
- Mozzarella cheese is an excellent source of Vitamin A.
USDA sources for nutritional information: Mozzarella Cheese (Cheese, mozzarella, whole milk, low moisture) and Crab Meat (Crustaceans, crab, blue, canned) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Mozzarella cheese is high in calories and crab meat has 74% less calories than mozzarella cheese - mozzarella cheese has 318 calories per 100 grams and crab meat has 83 calories.
For macronutrient ratios, mozzarella cheese is much lighter in protein, much heavier in fat and similar to crab meat for carbs. Mozzarella cheese has a macronutrient ratio of 27:3:70 and for crab meat, 92:0:8 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Mozzarella Cheese | Crab Meat | |
|---|---|---|
| Protein | 27% | 92% |
| Carbohydrates | 3% | ~ |
| Fat | 70% | 8% |
| Alcohol | ~ | ~ |
carbohydrates
Both mozzarella cheese and crab meat are low in carbohydrates - mozzarella cheese has 2.5g of total carbs per 100 grams and crab meat does not contain significant amounts.
sugar
Crab meat has less sugar than mozzarella cheese - mozzarella cheese has 1g of sugar per 100 grams and crab meat does not contain significant amounts.
Protein
protein
Both mozzarella cheese and crab meat are high in protein. Mozzarella cheese has 21% more protein than crab meat - mozzarella cheese has 21.6g of protein per 100 grams and crab meat has 17.9g of protein.
Fat
saturated fat
Mozzarella cheese is high in saturated fat and crab meat has 99% less saturated fat than mozzarella cheese - mozzarella cheese has 15.6g of saturated fat per 100 grams and crab meat has 0.2g of saturated fat.
trans fat
Both crab meat and mozzarella cheese are low in trans fat - crab meat has 0.01g of trans fat per 100 grams and mozzarella cheese does not contain significant amounts.
cholesterol
Mozzarella cheese and crab meat contain similar amounts of cholesterol - mozzarella cheese has 89mg of cholesterol per 100 grams and crab meat has 97mg of cholesterol.
Vitamins
Vitamin C
Crab meat has more Vitamin C than mozzarella cheese - crab meat has 3.3mg of Vitamin C per 100 grams and mozzarella cheese does not contain significant amounts.
Vitamin A
Mozzarella cheese is an excellent source of Vitamin A and it has 196 times more Vitamin A than crab meat - mozzarella cheese has 197ug of Vitamin A per 100 grams and crab meat has 1ug of Vitamin A.
Vitamin D
Mozzarella cheese has more Vitamin D than crab meat - mozzarella cheese has 18iu of Vitamin D per 100 grams and crab meat does not contain significant amounts.
Vitamin E
Crab meat has 776% more Vitamin E than mozzarella cheese - mozzarella cheese has 0.21mg of Vitamin E per 100 grams and crab meat has 1.8mg of Vitamin E.
Vitamin K
Mozzarella cheese and crab meat contain similar amounts of Vitamin K - mozzarella cheese has 2.5ug of Vitamin K per 100 grams and crab meat has 0.3ug of Vitamin K.
The B Vitamins
Mozzarella cheese has more riboflavin, however, crab meat contains more niacin, pantothenic acid, Vitamin B6, folate and Vitamin B12. Both mozzarella cheese and crab meat contain significant amounts of thiamin.
| Mozzarella Cheese | Crab Meat | |
|---|---|---|
| Thiamin | 0.016 MG | 0.023 MG |
| Riboflavin | 0.27 MG | 0.093 MG |
| Niacin | 0.094 MG | 2.747 MG |
| Pantothenic acid | 0.071 MG | 0.997 MG |
| Vitamin B6 | 0.062 MG | 0.156 MG |
| Folate | 8 UG | 51 UG |
| Vitamin B12 | 0.73 UG | 3.33 UG |
Minerals
calcium
Both mozzarella cheese and crab meat are high in calcium. Mozzarella cheese has 532% more calcium than crab meat - mozzarella cheese has 575mg of calcium per 100 grams and crab meat has 91mg of calcium.
iron
Mozzarella cheese and crab meat contain similar amounts of iron - mozzarella cheese has 0.2mg 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 245% more potassium than mozzarella cheese - mozzarella cheese has 75mg of potassium per 100 grams and crab meat has 259mg of potassium.
Omega-3 and Omega-6
omega 3s
For omega-3 fatty acids, mozzarella cheese has more alpha linoleic acid (ALA) than crab meat per 100 grams, however, crab meat contains more dha and epa than mozzarella cheese per 100 grams.
| Mozzarella Cheese | Crab Meat | |
|---|---|---|
| alpha linoleic acid | 0.212 G | 0.009 G |
| DHA | ~ | 0.067 G |
| EPA | ~ | 0.101 G |
| DPA | ~ | 0.009 G |
| Total | 0.212 G | 0.186 G |
omega 6s
Comparing omega-6 fatty acids, mozzarella cheese has more linoleic acid than crab meat per 100 grams.
| Mozzarella Cheese | Crab Meat | |
|---|---|---|
| linoleic acid | 0.566 G | 0.02 G |
| other omega 6 | ~ | 0.005 G |
| Total | 0.566 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: Mozzarella Cheese (Cheese, mozzarella, whole milk, low moisture) and Crab Meat (Crustaceans, crab, blue, canned) .
Mozzarella Cheese g
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Daily Values (%) |
Crab Meat g
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| KCAL % |
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5% | calories | 5% |
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KCAL % | |
| G % |
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5% | carbohydrates | 5% |
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G % | |
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5% | dietary fiber | 5% |
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| G | 5% | sugar | 5% | G | |||
| G % |
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5% | total fat | 5% |
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G % | |
| G % |
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5% | saturated fat | 5% |
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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 % |
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5% | sodium | 5% |
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MG % | |
| 5% | Vitamins and Minerals | 5% | |||||
| UG % |
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5% | Vitamin A | 5% |
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UG % | |
| MG % |
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5% | Vitamin C | 5% |
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MG % | |
| IU % |
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5% | Vitamin D | 5% |
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IU % | |
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5% | calcium | 5% |
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5% | iron | 5% |
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5% | magnesium | 5% |
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5% | potassium | 5% |
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| MG % |
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5% | thiamin (Vit B1) | 5% |
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| MG % |
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5% | riboflavin (Vit B2) | 5% |
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| MG % |
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5% | niacin (Vit B3) | 5% |
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MG % | |
| MG % |
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5% | Vitamin B6 | 5% |
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| MG % |
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5% | pantothenic acid (Vit B5) | 5% |
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| UG % |
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5% | folate (Vit B9) | 5% |
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| UG % |
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5% | Vitamin B12 | 5% |
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5% | Vitamin E | 5% |
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MG % | |
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5% | Vitamin K | 5% |
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5% | protein | 5% |
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5% | biotin (Vit B7) | 5% |
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5% | choline | 5% |
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5% | chlorine | 5% |
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5% | chromium | 5% |
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5% | copper | 5% |
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5% | fluoride | 5% |
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5% | iodine | 5% |
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5% | manganese | 5% |
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5% | molybdenum | 5% |
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5% | phosphorus | 5% |
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5% | selenium | 5% |
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5% | zinc | 5% |
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MG % | |
| G | 5% | Water | 5% | G | |||
| G | 5% | Starch | 5% | G | |||
| G | 5% | Alcohol | 5% | G | |||
FAQ
Does mozzarella cheese or crab meat contain more calories in 100 grams?Mozzarella cheese is high in calories and crab meat has 70% less calories than mozzarella cheese - mozzarella cheese has 318 calories in 100g and crab meat has 83 calories.
Is mozzarella cheese or crab meat better for protein?
Both mozzarella cheese and crab meat are high in protein. Mozzarella cheese has 20% more protein than crab meat - mozzarella cheese has 21.6g of protein per 100 grams and crab meat has 17.9g of protein.
Does mozzarella cheese or crab meat contain more calcium?
Both mozzarella cheese and crab meat are high in calcium. Mozzarella cheese has 530% more calcium than crab meat - mozzarella cheese has 575mg of calcium in 100 grams and crab meat has 91mg of calcium.