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.
Detailed nutritional comparison of crab meat and dates is analyzed below. You can also visualize the nutritional comparison for a custom portion or serving size and see how the nutrition compares.

USDA sources for nutritional information: Crab Meat (Crustaceans, crab, blue, canned) and Dates (Dates, medjool) . Have a correction or suggestions? Shoot us an email.


Image of Crab Meat src
Image of Dates src

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 92:0:8 and for dates, 2:97:1 for protein, carbohydrates and fat from calories.

Macro Ratios from Calories:

Crab Meat Dates
Protein 92% 2%
Carbohydrates ~ 97%
Fat 8% 1%
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 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 Dates .

Note: The specific food items compared are: Crab Meat (Crustaceans, crab, blue, canned) and Dates (Dates, medjool) .

Crab Meat g

()
Daily Values (%)

Dates g

()
KCAL %
calories
KCAL %
G %
carbohydrates
G %
G %
dietary fiber
G %
G sugar G
G %
total fat
G %
G %
saturated fat
G %
G monounsaturated fat G
G polyunsaturated fat G
G trans fat G
MG cholesterol MG
MG %
sodium
MG %
Vitamins and Minerals
UG %
Vitamin A
UG %
MG %
Vitamin C
MG %
IU %
Vitamin D
IU %
MG %
calcium
MG %
MG %
iron
MG %
MG %
magnesium
MG %
MG %
potassium
MG %
MG %
thiamin (Vit B1)
MG %
MG %
riboflavin (Vit B2)
MG %
MG %
niacin (Vit B3)
MG %
MG %
Vitamin B6
MG %
MG %
pantothenic acid (Vit B5)
MG %
UG %
folate (Vit B9)
UG %
UG %
Vitamin B12
UG %
MG %
Vitamin E
MG %
UG %
Vitamin K
UG %
G %
protein
G %
UG %
biotin (Vit B7)
UG %
MG %
choline
MG %
MG %
chlorine
MG %
UG %
chromium
UG %
MG %
copper
MG %
UG %
fluoride
UG %
UG %
iodine
UG %
MG %
manganese
MG %
UG %
molybdenum
UG %
MG %
phosphorus
MG %
UG %
selenium
UG %
MG %
zinc
MG %
G Water G
G Starch G
G Alcohol 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.