Crab Meat vs. Sweet Potatoes
Nutrition comparison of Crab Meat and Sweet Potatoes
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
crab meat
versus
sweet potatoes
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in crab meat and sweet potatoes:
- Both sweet potatoes and crab meat are high in potassium.
- Crab meat is an excellent source of calcium and protein.
- For omega-3 fatty acids, crab meat has more dha and epa than sweet potato.
- Sweet potato has more thiamin, however, crab meat contains more niacin, folate and Vitamin B12.
- Sweet potato is a great source of dietary fiber.
- Sweet potato is an excellent source of Vitamin A.
USDA sources for nutritional information: Crab Meat (Crustaceans, crab, blue, canned) and Sweet Potatoes (Sweet potato, raw, unprepared) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Sweet potatoes and crab meat contain similar amounts of calories - sweet potato has 86 calories per 100 grams and crab meat has 83 calories.
For macronutrient ratios, crab meat is much heavier in protein, much lighter in carbs and heavier in fat compared to sweet potatoes per calorie. Crab meat has a macronutrient ratio of 92:0:9 and for sweet potatoes, 7:92:1 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Crab Meat | Sweet Potatoes | |
|---|---|---|
| Protein | 92% | 7% |
| Carbohydrates | ~ | 92% |
| Fat | 9% | 1% |
| Alcohol | ~ | ~ |
carbohydrates
Crab meat has less carbohydrates than sweet potato - sweet potato has 20.1g of total carbs per 100 grams and crab meat does not contain significant amounts.
dietary fiber
Sweet potato is a great source of dietary fiber and it has more dietary fiber than crab meat - sweet potato has 3g of dietary fiber per 100 grams and crab meat does not contain significant amounts.
sugar
Crab meat has less sugar than sweet potato - sweet potato has 4.2g 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 10 times more protein than sweet potato - sweet potato has 1.6g of protein per 100 grams and crab meat has 17.9g of protein.
Fat
saturated fat
Both sweet potatoes and crab meat are low in saturated fat - sweet potato has 0.02g of saturated fat per 100 grams and crab meat has 0.2g of saturated fat.
trans fat
Both crab meat and sweet potatoes are low in trans fat - crab meat has 0.01g of trans fat per 100 grams and sweet potato does not contain significant amounts.
cholesterol
Sweet potato has less cholesterol than crab meat - crab meat has 97mg of cholesterol per 100 grams and sweet potato does not contain significant amounts.
Vitamins
Vitamin C
Sweet potatoes and crab meat contain similar amounts of Vitamin C - sweet potato has 2.4mg of Vitamin C per 100 grams and crab meat has 3.3mg of Vitamin C.
Vitamin A
Sweet potato is an excellent source of Vitamin A and it has 708 times more Vitamin A than crab meat - sweet potato has 709ug of Vitamin A per 100 grams and crab meat has 1ug of Vitamin A.
Vitamin E
Crab meat has 608% more Vitamin E than sweet potato - sweet potato has 0.26mg of Vitamin E per 100 grams and crab meat has 1.8mg of Vitamin E.
Vitamin K
Sweet potatoes and crab meat contain similar amounts of Vitamin K - sweet potato has 1.8ug of Vitamin K per 100 grams and crab meat has 0.3ug of Vitamin K.
The B Vitamins
Sweet potato has more thiamin, however, crab meat contains more niacin, folate and Vitamin B12. Both crab meat and sweet potatoes contain significant amounts of riboflavin, pantothenic acid and Vitamin B6.
| Crab Meat | Sweet Potatoes | |
|---|---|---|
| Thiamin | 0.023 MG | 0.078 MG |
| Riboflavin | 0.093 MG | 0.061 MG |
| Niacin | 2.747 MG | 0.557 MG |
| Pantothenic acid | 0.997 MG | 0.8 MG |
| Vitamin B6 | 0.156 MG | 0.209 MG |
| Folate | 51 UG | 11 UG |
| Vitamin B12 | 3.33 UG | ~ |
Minerals
calcium
Crab meat is an excellent source of calcium and it has 203% more calcium than sweet potato - sweet potato has 30mg of calcium per 100 grams and crab meat has 91mg of calcium.
iron
Sweet potatoes and crab meat contain similar amounts of iron - sweet potato has 0.61mg of iron per 100 grams and crab meat has 0.5mg of iron.
potassium
Both sweet potatoes and crab meat are high in potassium. Sweet potato has 30% more potassium than crab meat - sweet potato has 337mg 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 sweet potato per 100 grams. Both crab meat and sweet potatoes contain small amounts of alpha linoleic acid (ALA).
| Crab Meat | Sweet Potatoes | |
|---|---|---|
| alpha linoleic acid | 0.009 G | 0.001 G |
| DHA | 0.067 G | ~ |
| EPA | 0.101 G | ~ |
| DPA | 0.009 G | ~ |
| Total | 0.186 G | 0.001 G |
omega 6s
Comparing omega-6 fatty acids, both crab meat and sweet potatoes contain small amounts of linoleic acid.
| Crab Meat | Sweet Potatoes | |
|---|---|---|
| other omega 6 | 0.005 G | ~ |
| linoleic acid | 0.02 G | 0.013 G |
| Total | 0.025 G | 0.013 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: Crab Meat (Crustaceans, crab, blue, canned) and Sweet Potatoes (Sweet potato, raw, unprepared) .
Crab Meat g
()
|
Daily Values (%) |
Sweet Potatoes 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 % |
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5% | riboflavin (Vit B2) | 5% |
|
MG % | |
| MG % |
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5% | niacin (Vit B3) | 5% |
|
MG % | |
| MG % |
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5% | Vitamin B6 | 5% |
|
MG % | |
| MG % |
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5% | pantothenic acid (Vit B5) | 5% |
|
MG % | |
| UG % |
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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 % |
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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 % |
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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 sweet potatoes or crab meat contain more calories in 100 grams?Sweet potatoes and crab meat contain similar amounts of calories - sweet potato has 86 calories in 100g and crab meat has 83 calories.
Is sweet potatoes or crab meat better for protein?
Crab meat is a fantastic source of protein and it has 10 times more protein than sweet potato - sweet potato has 1.6g of protein per 100 grams and crab meat has 17.9g of protein.
Does sweet potatoes or crab meat have more carbohydrates?
By weight, crab meat has fewer carbohydrates than sweet potato - sweet potato has 20.1g of carbs for 100g and crab meat has no carbs..
Does sweet potatoes or crab meat contain more calcium?
Crab meat is a rich source of calcium and it has 200% more calcium than sweet potato - sweet potato has 30mg of calcium in 100 grams and crab meat has 91mg of calcium.
Does sweet potatoes or crab meat contain more potassium?
Both sweet potatoes and crab meat are high in potassium. Sweet potato has 30% more potassium than crab meat - sweet potato has 337mg of potassium in 100 grams and crab meat has 259mg of potassium.