Soy Milk vs. Crab Meat
Nutrition comparison of Soy Milk and Crab Meat
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
soy milk
versus
crab meat
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in soy milk and crab meat:
- Both crab meat and soy milk are high in calcium.
- Crab meat is a great source of potassium.
- Crab meat is an excellent source of protein.
- Soy milk has more riboflavin, however, crab meat contains more niacin, pantothenic acid, Vitamin B6, folate and Vitamin B12.
USDA sources for nutritional information: Soy Milk (Soy milk, fortified) and Crab Meat (Crustaceans, crab, blue, canned) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Soy milk has 48% less calories than crab meat - crab meat has 83 calories per 100 grams and soy milk has 43 calories.
For macronutrient ratios, soy milk is much lighter in protein, much heavier in carbs and much heavier in fat compared to crab meat per calorie. Soy milk has a macronutrient ratio of 24:46:31 and for crab meat, 92:0:9 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Soy Milk | Crab Meat | |
|---|---|---|
| Protein | 24% | 92% |
| Carbohydrates | 46% | ~ |
| Fat | 31% | 9% |
| Alcohol | ~ | ~ |
carbohydrates
Both soy milk and crab meat are low in carbohydrates - soy milk has 4.9g of total carbs per 100 grams and crab meat does not contain significant amounts.
dietary fiber
Soy milk has more dietary fiber than crab meat - soy milk has 0.2g of dietary fiber per 100 grams and crab meat does not contain significant amounts.
sugar
Crab meat has less sugar than soy milk - soy milk has 3.7g 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 588% more protein than soy milk - crab meat has 17.9g of protein per 100 grams and soy milk has 2.6g of protein.
Fat
saturated fat
Both crab meat and soy milk are low in saturated fat - crab meat has 0.2g of saturated fat per 100 grams and soy milk has 0.21g of saturated fat.
trans fat
Both crab meat and soy milk are low in trans fat - crab meat has 0.01g of trans fat per 100 grams and soy milk does not contain significant amounts.
cholesterol
Soy milk has less cholesterol than crab meat - crab meat has 97mg of cholesterol per 100 grams and soy milk does not contain significant amounts.
Vitamins
Vitamin C
Crab meat has more Vitamin C than soy milk - crab meat has 3.3mg of Vitamin C per 100 grams and soy milk does not contain significant amounts.
Vitamin A
Soy milk has 54 times more Vitamin A than crab meat - crab meat has 1ug of Vitamin A per 100 grams and soy milk has 55ug of Vitamin A.
Vitamin D
Soy milk has more Vitamin D than crab meat - soy milk has 3.7iu of Vitamin D per 100 grams and crab meat does not contain significant amounts.
Vitamin E
Crab meat has 15 times more Vitamin E than soy milk - crab meat has 1.8mg of Vitamin E per 100 grams and soy milk has 0.11mg of Vitamin E.
Vitamin K
Crab meat and soy milk contain similar amounts of Vitamin K - crab meat has 0.3ug of Vitamin K per 100 grams and soy milk has 3ug of Vitamin K.
The B Vitamins
Soy milk has more riboflavin, however, crab meat contains more niacin, pantothenic acid, Vitamin B6, folate and Vitamin B12. Both soy milk and crab meat contain significant amounts of thiamin.
| Soy Milk | Crab Meat | |
|---|---|---|
| Thiamin | 0.029 MG | 0.023 MG |
| Riboflavin | 0.184 MG | 0.093 MG |
| Niacin | 0.425 MG | 2.747 MG |
| Pantothenic acid | ~ | 0.997 MG |
| Vitamin B6 | 0.031 MG | 0.156 MG |
| Folate | 9 UG | 51 UG |
| Vitamin B12 | 0.85 UG | 3.33 UG |
Minerals
calcium
Both crab meat and soy milk are high in calcium. Soy milk has 35% more calcium than crab meat - crab meat has 91mg of calcium per 100 grams and soy milk has 123mg of calcium.
iron
Crab meat and soy milk contain similar amounts of iron - crab meat has 0.5mg of iron per 100 grams and soy milk has 0.42mg of iron.
potassium
Crab meat is a great source of potassium and it has 112% more potassium than soy milk - crab meat has 259mg of potassium per 100 grams and soy milk has 122mg of potassium.
Omega-3 and Omega-6
omega 3s
For omega-3 fatty acids, soy milk has more alpha linoleic acid (ALA) than crab meat per 100 grams, however, crab meat contains more dha and epa than soy milk per 100 grams.
| Soy Milk | Crab Meat | |
|---|---|---|
| alpha linoleic acid | 0.075 G | 0.009 G |
| DHA | ~ | 0.067 G |
| EPA | ~ | 0.101 G |
| DPA | ~ | 0.009 G |
| Total | 0.075 G | 0.186 G |
omega 6s
Comparing omega-6 fatty acids, soy milk has more linoleic acid than crab meat per 100 grams.
| Soy Milk | Crab Meat | |
|---|---|---|
| linoleic acid | 0.584 G | 0.02 G |
| other omega 6 | ~ | 0.005 G |
| Total | 0.584 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.
Soy Milk 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 crab meat or soy milk contain more calories in 100 grams?Soy milk has 50% less calories than crab meat - crab meat has 83 calories in 100g and soy milk has 43 calories.
Is crab meat or soy milk better for protein?
Crab meat is a fantastic source of protein and it has 590% more protein than soy milk - crab meat has 17.9g of protein per 100 grams and soy milk has 2.6g of protein.
Does soy milk or crab meat have more carbohydrates?
By weight, both soy milk and crab meat are low in carbohydrates - soy milk has 4.9g of carbs for 100g and crab meat has no carbs..
Does crab meat or soy milk contain more calcium?
Both crab meat and soy milk are high in calcium. Soy milk has 40% more calcium than crab meat - crab meat has 91mg of calcium in 100 grams and soy milk has 123mg of calcium.