Crab Meat vs. Tempeh
Nutrition comparison of Crab Meat and Tempeh
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
crab meat
versus
tempeh
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in crab meat and tempeh:
- Both crab meat and tempeh are high in calcium, potassium and protein.
- Crab meat has 11.6 times less saturated fat than tempeh.
- Tempeh has more thiamin and riboflavin, however, crab meat contains more pantothenic acid, folate and Vitamin B12.
- Tempeh is a great source of iron.
USDA sources for nutritional information: Crab Meat (Crustaceans, crab, blue, canned) and Tempeh (Tempeh) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Tempeh is high in calories and crab meat has 57% less calories than tempeh - crab meat has 83 calories per 100 grams and tempeh has 192 calories.
For macronutrient ratios, crab meat is much heavier in protein, lighter in carbs and much lighter in fat compared to tempeh per calorie. Crab meat has a macronutrient ratio of 92:0:8 and for tempeh, 39:15:47 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Crab Meat | Tempeh | |
|---|---|---|
| Protein | 92% | 39% |
| Carbohydrates | ~ | 15% |
| Fat | 8% | 47% |
| Alcohol | ~ | ~ |
carbohydrates
Crab meat has less carbohydrates than tempeh - tempeh has 7.6g of total carbs per 100 grams and crab meat does not contain significant amounts.
Protein
protein
Both crab meat and tempeh are high in protein. Tempeh has 13% more protein than crab meat - crab meat has 17.9g of protein per 100 grams and tempeh has 20.3g of protein.
Fat
saturated fat
Crab meat has 11.6 times less saturated fat than tempeh - crab meat has 0.2g of saturated fat per 100 grams and tempeh has 2.5g of saturated fat.
trans fat
Both crab meat and tempeh are low in trans fat - crab meat has 0.01g of trans fat per 100 grams and tempeh does not contain significant amounts.
cholesterol
Tempeh has less cholesterol than crab meat - crab meat has 97mg of cholesterol per 100 grams and tempeh does not contain significant amounts.
Vitamins
Vitamin C
Crab meat has more Vitamin C than tempeh - crab meat has 3.3mg of Vitamin C per 100 grams and tempeh does not contain significant amounts.
Vitamin A
Crab meat and tempeh contain similar amounts of Vitamin A - crab meat has 1ug of Vitamin A per 100 grams and tempeh does not contain significant amounts.
Vitamin E
Crab meat has more Vitamin E than tempeh - crab meat has 1.8mg of Vitamin E per 100 grams and tempeh does not contain significant amounts.
Vitamin K
Crab meat and tempeh contain similar amounts of Vitamin K - crab meat has 0.3ug of Vitamin K per 100 grams and tempeh does not contain significant amounts.
The B Vitamins
Tempeh has more thiamin and riboflavin, however, crab meat contains more pantothenic acid, folate and Vitamin B12. Both crab meat and tempeh contain significant amounts of niacin and Vitamin B6.
| Crab Meat | Tempeh | |
|---|---|---|
| Thiamin | 0.023 MG | 0.078 MG |
| Riboflavin | 0.093 MG | 0.358 MG |
| Niacin | 2.747 MG | 2.64 MG |
| Pantothenic acid | 0.997 MG | 0.278 MG |
| Vitamin B6 | 0.156 MG | 0.215 MG |
| Folate | 51 UG | 24 UG |
| Vitamin B12 | 3.33 UG | 0.08 UG |
Minerals
calcium
Both crab meat and tempeh are high in calcium. Tempeh has 22% more calcium than crab meat - crab meat has 91mg of calcium per 100 grams and tempeh has 111mg of calcium.
iron
Tempeh is a great source of iron and it has 440% more iron than crab meat - crab meat has 0.5mg of iron per 100 grams and tempeh has 2.7mg of iron.
potassium
Both crab meat and tempeh are high in potassium. Tempeh has 59% more potassium than crab meat - crab meat has 259mg of potassium per 100 grams and tempeh has 412mg of potassium.
Omega-3 and Omega-6
omega 3s
For omega-3 fatty acids, tempeh has more alpha linoleic acid (ALA) than crab meat per 100 grams, however, crab meat contains more dha and epa than tempeh per 100 grams.
| Crab Meat | Tempeh | |
|---|---|---|
| alpha linoleic acid | 0.009 G | 0.248 G |
| DHA | 0.067 G | ~ |
| EPA | 0.101 G | ~ |
| DPA | 0.009 G | ~ |
| Total | 0.186 G | 0.248 G |
omega 6s
Comparing omega-6 fatty acids, tempeh has more linoleic acid than crab meat per 100 grams.
| Crab Meat | Tempeh | |
|---|---|---|
| other omega 6 | 0.005 G | ~ |
| linoleic acid | 0.02 G | 4.052 G |
| Total | 0.025 G | 4.052 G |
Customize your serving size
The comparison below is by weight, but sometimes 100g isn't that intuitive of a measurement for food. View a custom portion comparison (e.g. cups, oz, package).
You can try adding or subtracting the amount of either Crab Meat or Tempeh .
Crab Meat g
()
|
Daily Values (%) |
Tempeh g
()
|
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|---|---|---|---|---|---|---|---|
| KCAL % |
|
5% | calories | 5% |
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KCAL % | |
| G % |
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5% | carbohydrates | 5% |
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G % | |
| G % |
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5% | dietary fiber | 5% |
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G % | |
| G | 5% | sugar | 5% | G | |||
| G % |
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5% | total fat | 5% |
|
G % | |
| G % |
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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 % |
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5% | sodium | 5% |
|
MG % | |
| 5% | Vitamins and Minerals | 5% | |||||
| UG % |
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5% | Vitamin A | 5% |
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5% | Vitamin C | 5% |
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| IU % |
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5% | Vitamin D | 5% |
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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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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 % |
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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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5% | Vitamin B12 | 5% |
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5% | Vitamin E | 5% |
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5% | Vitamin K | 5% |
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5% | protein | 5% |
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| UG % |
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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% |
|
MG % | |
| G | 5% | Water | 5% | G | |||
| G | 5% | Starch | 5% | G | |||
| G | 5% | Alcohol | 5% | G | |||
FAQ
Does crab meat or tempeh contain more calories in 100 grams?Tempeh is high in calories and crab meat has 60% less calories than tempeh - crab meat has 83 calories in 100g and tempeh has 192 calories.
Is crab meat or tempeh better for protein?
Both crab meat and tempeh are high in protein. Tempeh has 10% more protein than crab meat - crab meat has 17.9g of protein per 100 grams and tempeh has 20.3g of protein.
Does crab meat or tempeh contain more calcium?
Both crab meat and tempeh are high in calcium. Tempeh has 20% more calcium than crab meat - crab meat has 91mg of calcium in 100 grams and tempeh has 111mg of calcium.
Does crab meat or tempeh contain more potassium?
Both crab meat and tempeh are high in potassium. Tempeh has 60% more potassium than crab meat - crab meat has 259mg of potassium in 100 grams and tempeh has 412mg of potassium.