Ricotta Cheese vs. Crab Meat
Nutrition comparison of Ricotta 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
ricotta cheese
versus
crab meat
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in ricotta cheese and crab meat:
- Both ricotta cheese and crab meat are high in calcium and potassium.
- Crab meat is an excellent source of protein.
- Ricotta cheese has more riboflavin, however, crab meat contains more niacin, pantothenic acid, folate and Vitamin B12.
- Ricotta cheese is a great source of Vitamin A.
USDA sources for nutritional information: Ricotta Cheese (Cheese, ricotta, whole milk) and Crab Meat (Crustaceans, crab, blue, canned) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Ricotta cheese is high in calories and crab meat has 45% less calories than ricotta cheese - ricotta cheese has 150 calories per 100 grams and crab meat has 83 calories.
For macronutrient ratios, ricotta cheese is much lighter in protein, heavier in carbs and much heavier in fat compared to crab meat per calorie. Ricotta cheese has a macronutrient ratio of 20:19:61 and for crab meat, 92:0:8 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Ricotta Cheese | Crab Meat | |
|---|---|---|
| Protein | 20% | 92% |
| Carbohydrates | 19% | ~ |
| Fat | 61% | 8% |
| Alcohol | ~ | ~ |
carbohydrates
Crab meat has less carbohydrates than ricotta cheese - ricotta cheese has 7.3g of total carbs per 100 grams and crab meat does not contain significant amounts.
sugar
Ricotta cheese and crab meat contain similar amounts of sugar - ricotta cheese has 0.27g 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 137% more protein than ricotta cheese - ricotta cheese has 7.5g of protein per 100 grams and crab meat has 17.9g of protein.
Fat
saturated fat
Ricotta cheese is high in saturated fat and crab meat has 97% less saturated fat than ricotta cheese - ricotta cheese has 6.4g of saturated fat per 100 grams and crab meat has 0.2g of saturated fat.
trans fat
Both ricotta cheese and crab meat are low in trans fat - ricotta cheese has 0.33g of trans fat per 100 grams and crab meat has 0.01g of trans fat.
cholesterol
Ricotta cheese has 49% less cholesterol than crab meat - ricotta cheese has 49mg of cholesterol per 100 grams and crab meat has 97mg of cholesterol.
Vitamins
Vitamin C
Crab meat has more Vitamin C than ricotta cheese - crab meat has 3.3mg of Vitamin C per 100 grams and ricotta cheese does not contain significant amounts.
Vitamin A
Ricotta cheese is a great source of Vitamin A and it has 119 times more Vitamin A than crab meat - ricotta cheese has 120ug of Vitamin A per 100 grams and crab meat has 1ug of Vitamin A.
Vitamin D
Ricotta cheese has more Vitamin D than crab meat - ricotta cheese has 10iu of Vitamin D per 100 grams and crab meat does not contain significant amounts.
Vitamin E
Crab meat has 15 times more Vitamin E than ricotta cheese - ricotta cheese has 0.11mg of Vitamin E per 100 grams and crab meat has 1.8mg of Vitamin E.
Vitamin K
Ricotta cheese and crab meat contain similar amounts of Vitamin K - ricotta cheese has 1.1ug of Vitamin K per 100 grams and crab meat has 0.3ug of Vitamin K.
The B Vitamins
Ricotta cheese has more riboflavin, however, crab meat contains more niacin, pantothenic acid, folate and Vitamin B12. Both ricotta cheese and crab meat contain significant amounts of thiamin and Vitamin B6.
| Ricotta Cheese | Crab Meat | |
|---|---|---|
| Thiamin | 0.013 MG | 0.023 MG |
| Riboflavin | 0.298 MG | 0.093 MG |
| Niacin | 0.137 MG | 2.747 MG |
| Pantothenic acid | 0.461 MG | 0.997 MG |
| Vitamin B6 | 0.097 MG | 0.156 MG |
| Folate | 4 UG | 51 UG |
| Vitamin B12 | 0.85 UG | 3.33 UG |
Minerals
calcium
Both ricotta cheese and crab meat are high in calcium. Ricotta cheese has 126% more calcium than crab meat - ricotta cheese has 206mg of calcium per 100 grams and crab meat has 91mg of calcium.
iron
Ricotta cheese and crab meat contain similar amounts of iron - ricotta cheese has 0.13mg of iron per 100 grams and crab meat has 0.5mg of iron.
potassium
Both ricotta cheese and crab meat are high in potassium. Ricotta cheese is very similar to ricotta cheese for potassium - ricotta cheese has 219mg of potassium per 100 grams and crab meat has 259mg of potassium.
Omega-3 and Omega-6
omega 3s
For omega-3 fatty acids, ricotta cheese has more alpha linoleic acid (ALA) than crab meat per 100 grams, however, crab meat contains more dha and epa than ricotta cheese per 100 grams. Both ricotta cheese and crab meat contain small amounts of DPA.
| Ricotta Cheese | Crab Meat | |
|---|---|---|
| alpha linoleic acid | 0.043 G | 0.009 G |
| DHA | 0.001 G | 0.067 G |
| EPA | 0.004 G | 0.101 G |
| DPA | 0.006 G | 0.009 G |
| Total | 0.054 G | 0.186 G |
omega 6s
Comparing omega-6 fatty acids, ricotta cheese has more linoleic acid than crab meat per 100 grams.
| Ricotta Cheese | Crab Meat | |
|---|---|---|
| other omega 6 | 0.002 G | 0.005 G |
| linoleic acid | 0.356 G | 0.02 G |
| Total | 0.358 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: Ricotta Cheese (Cheese, ricotta, whole milk) and Crab Meat (Crustaceans, crab, blue, canned) .
Ricotta Cheese g
()
|
Daily Values (%) |
Crab Meat 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 % |
|
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 % |
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5% | Vitamin B12 | 5% |
|
UG % | |
| MG % |
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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 % |
|
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 ricotta cheese or crab meat contain more calories in 100 grams?Ricotta cheese is high in calories and crab meat has 50% less calories than ricotta cheese - ricotta cheese has 150 calories in 100g and crab meat has 83 calories.
Is ricotta cheese or crab meat better for protein?
Crab meat is a fantastic source of protein and it has 140% more protein than ricotta cheese - ricotta cheese has 7.5g of protein per 100 grams and crab meat has 17.9g of protein.
Does ricotta cheese or crab meat contain more calcium?
Both ricotta cheese and crab meat are high in calcium. Ricotta cheese has 130% more calcium than crab meat - ricotta cheese has 206mg of calcium in 100 grams and crab meat has 91mg of calcium.
Does ricotta cheese or crab meat contain more potassium?
Both ricotta cheese and crab meat are high in potassium. Ricotta cheese is very similar to ricotta cheese for potassium - ricotta cheese has 219mg of potassium in 100 grams and crab meat has 259mg of potassium.