Crab Meat vs. Dates
Nutrition comparison of Crab Meat and Dates
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
crab meat
versus
dates
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in crab meat and dates:
- Both dates and crab meat are high in calcium and potassium.
- Crab meat is an excellent source of protein.
- Date has more thiamin, however, crab meat contains more folate and Vitamin B12.
- Date is an excellent source of dietary fiber.
USDA sources for nutritional information: Crab Meat (Crustaceans, crab, blue, canned) and Dates (Dates, medjool) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Date is high in calories and crab meat has 70% less calories than date - date has 277 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 dates per calorie. Crab meat has a macronutrient ratio of 92:0:9 and for dates, 2:98:0 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Crab Meat | Dates | |
|---|---|---|
| Protein | 92% | 2% |
| Carbohydrates | ~ | 98% |
| Fat | 9% | ~ |
| Alcohol | ~ | ~ |
carbohydrates
Date is high in carbohydrates and crab meat has less carbohydrates than date - date has 75g of total carbs per 100 grams and crab meat does not contain significant amounts.
dietary fiber
Date is an excellent source of dietary fiber and it has more dietary fiber than crab meat - date has 6.7g of dietary fiber per 100 grams and crab meat does not contain significant amounts.
sugar
Date is high in sugar and crab meat has less sugar than date - date has 66.5g 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 888% more protein than date - date has 1.8g of protein per 100 grams and crab meat has 17.9g of protein.
Fat
saturated fat
Both crab meat and dates are low in saturated fat - crab meat has 0.2g of saturated fat per 100 grams and date does not contain significant amounts.
trans fat
Both crab meat and dates are low in trans fat - crab meat has 0.01g of trans fat per 100 grams and date does not contain significant amounts.
cholesterol
Date has less cholesterol than crab meat - crab meat has 97mg of cholesterol per 100 grams and date does not contain significant amounts.
Vitamins
Vitamin C
Crab meat has more Vitamin C than date - crab meat has 3.3mg of Vitamin C per 100 grams and date does not contain significant amounts.
Vitamin A
Dates and crab meat contain similar amounts of Vitamin A - date has 7ug of Vitamin A per 100 grams and crab meat has 1ug of Vitamin A.
Vitamin E
Crab meat has more Vitamin E than date - crab meat has 1.8mg of Vitamin E per 100 grams and date does not contain significant amounts.
Vitamin K
Dates and crab meat contain similar amounts of Vitamin K - date has 2.7ug of Vitamin K per 100 grams and crab meat has 0.3ug of Vitamin K.
The B Vitamins
Date has more thiamin, however, crab meat contains more folate and Vitamin B12. Both crab meat and dates contain significant amounts of riboflavin, niacin, pantothenic acid and Vitamin B6.
| Crab Meat | Dates | |
|---|---|---|
| Thiamin | 0.023 MG | 0.05 MG |
| Riboflavin | 0.093 MG | 0.06 MG |
| Niacin | 2.747 MG | 1.61 MG |
| Pantothenic acid | 0.997 MG | 0.805 MG |
| Vitamin B6 | 0.156 MG | 0.249 MG |
| Folate | 51 UG | 15 UG |
| Vitamin B12 | 3.33 UG | ~ |
Minerals
calcium
Both dates and crab meat are high in calcium. Crab meat has 42% more calcium than date - date has 64mg of calcium per 100 grams and crab meat has 91mg of calcium.
iron
Date has 80% more iron than crab meat - date has 0.9mg of iron per 100 grams and crab meat has 0.5mg of iron.
potassium
Both dates and crab meat are high in potassium. Date has 169% more potassium than crab meat - date has 696mg of potassium per 100 grams and crab meat has 259mg of potassium.
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 (%) |
Dates 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 dates or crab meat contain more calories in 100 grams?Date is high in calories and crab meat has 70% less calories than date - date has 277 calories in 100g and crab meat has 83 calories.
Is dates or crab meat better for protein?
Crab meat is a fantastic source of protein and it has 890% more protein than date - date has 1.8g of protein per 100 grams and crab meat has 17.9g of protein.
Does dates or crab meat have more carbohydrates?
By weight, date is high in carbohydrates and crab meat has fewer carbohydrates than date - date has 75g of carbs for 100g and crab meat has no carbs..
Does dates or crab meat contain more calcium?
Both dates and crab meat are high in calcium. Crab meat has 40% more calcium than date - date has 64mg of calcium in 100 grams and crab meat has 91mg of calcium.
Does dates or crab meat contain more potassium?
Both dates and crab meat are high in potassium. Date has 170% more potassium than crab meat - date has 696mg of potassium in 100 grams and crab meat has 259mg of potassium.