Oats vs. Crab Meat
Nutrition comparison of Oats and Crab Meat
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
oats
versus
crab meat
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in oats and crab meat:
- Both oats and crab meat are high in calcium, potassium and protein.
- Crab meat has 5 times less saturated fat than oat.
- Oat has more thiamin, however, crab meat contains more niacin and Vitamin B12.
- Oat is an excellent source of dietary fiber and iron.
USDA sources for nutritional information: Oats (Oats (Includes foods for USDA's Food Distribution Program)) and Crab Meat (Crustaceans, crab, blue, canned) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Oat is high in calories and crab meat has 79% less calories than oat - oat has 389 calories per 100 grams and crab meat has 83 calories.
For macronutrient ratios, oats is much lighter in protein, much heavier in carbs and heavier in fat compared to crab meat per calorie. Oats has a macronutrient ratio of 17:67:16 and for crab meat, 92:0:9 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Oats | Crab Meat | |
|---|---|---|
| Protein | 17% | 92% |
| Carbohydrates | 67% | ~ |
| Fat | 16% | 9% |
| Alcohol | ~ | ~ |
carbohydrates
Oat is high in carbohydrates and crab meat has less carbohydrates than oat - oat has 66.3g of total carbs per 100 grams and crab meat does not contain significant amounts.
dietary fiber
Oat is an excellent source of dietary fiber and it has more dietary fiber than crab meat - oat has 10.6g of dietary fiber per 100 grams and crab meat does not contain significant amounts.
Protein
protein
Both oats and crab meat are high in protein. Oat is very similar to oat for protein - oat has 16.9g of protein per 100 grams and crab meat has 17.9g of protein.
Fat
saturated fat
Crab meat has 5 times less saturated fat than oat - oat has 1.2g of saturated fat per 100 grams and crab meat has 0.2g of saturated fat.
trans fat
Both crab meat and oats are low in trans fat - crab meat has 0.01g of trans fat per 100 grams and oat does not contain significant amounts.
cholesterol
Oat has less cholesterol than crab meat - crab meat has 97mg of cholesterol per 100 grams and oat does not contain significant amounts.
Vitamins
Vitamin C
Crab meat has more Vitamin C than oat - crab meat has 3.3mg of Vitamin C per 100 grams and oat does not contain significant amounts.
Vitamin A
Crab meat and oats contain similar amounts of Vitamin A - crab meat has 1ug of Vitamin A per 100 grams and oat does not contain significant amounts.
Vitamin E
Crab meat has more Vitamin E than oat - crab meat has 1.8mg of Vitamin E per 100 grams and oat does not contain significant amounts.
Vitamin K
Crab meat and oats contain similar amounts of Vitamin K - crab meat has 0.3ug of Vitamin K per 100 grams and oat does not contain significant amounts.
The B Vitamins
Oat has more thiamin, however, crab meat contains more niacin and Vitamin B12. Both oats and crab meat contain significant amounts of riboflavin, pantothenic acid, Vitamin B6 and folate.
| Oats | Crab Meat | |
|---|---|---|
| Thiamin | 0.763 MG | 0.023 MG |
| Riboflavin | 0.139 MG | 0.093 MG |
| Niacin | 0.961 MG | 2.747 MG |
| Pantothenic acid | 1.349 MG | 0.997 MG |
| Vitamin B6 | 0.119 MG | 0.156 MG |
| Folate | 56 UG | 51 UG |
| Vitamin B12 | ~ | 3.33 UG |
Minerals
calcium
Both oats and crab meat are high in calcium. Crab meat has 69% more calcium than oat - oat has 54mg of calcium per 100 grams and crab meat has 91mg of calcium.
iron
Oat is an excellent source of iron and it has 844% more iron than crab meat - oat has 4.7mg of iron per 100 grams and crab meat has 0.5mg of iron.
potassium
Both oats and crab meat are high in potassium. Oat has 66% more potassium than crab meat - oat has 429mg of potassium per 100 grams and crab meat has 259mg of potassium.
Omega-3 and Omega-6
omega 3s
For omega-3 fatty acids, oat has more alpha linoleic acid (ALA) than crab meat per 100 grams, however, crab meat contains more dha and epa than oat per 100 grams.
| Oats | Crab Meat | |
|---|---|---|
| alpha linoleic acid | 0.111 G | 0.009 G |
| DHA | ~ | 0.067 G |
| EPA | ~ | 0.101 G |
| DPA | ~ | 0.009 G |
| Total | 0.111 G | 0.186 G |
omega 6s
Comparing omega-6 fatty acids, oat has more linoleic acid than crab meat per 100 grams.
| Oats | Crab Meat | |
|---|---|---|
| linoleic acid | 2.424 G | 0.02 G |
| other omega 6 | ~ | 0.005 G |
| Total | 2.424 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.
Oats g
()
|
Daily Values (%) |
Crab Meat 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 oats or crab meat contain more calories in 100 grams?Oat is high in calories and crab meat has 80% less calories than oat - oat has 389 calories in 100g and crab meat has 83 calories.
Is oats or crab meat better for protein?
Both oats and crab meat are high in protein. Oat is very similar to oat for protein - oat has 16.9g of protein per 100 grams and crab meat has 17.9g of protein.
Does oats or crab meat have more carbohydrates?
By weight, oat is high in carbohydrates and crab meat has fewer carbohydrates than oat - oat has 66.3g of carbs for 100g and crab meat has no carbs..
Does oats or crab meat contain more calcium?
Both oats and crab meat are high in calcium. Crab meat has 70% more calcium than oat - oat has 54mg of calcium in 100 grams and crab meat has 91mg of calcium.
Does oats or crab meat contain more iron?
Oat is an abundant source of iron and it has 840% more iron than crab meat - oat has 4.7mg of iron in 100 grams and crab meat has 0.5mg of iron.
Does oats or crab meat contain more potassium?
Both oats and crab meat are high in potassium. Oat has 70% more potassium than crab meat - oat has 429mg of potassium in 100 grams and crab meat has 259mg of potassium.