White Rice vs. Crab Meat

Nutrition comparison of Cooked White Rice and Crab Meat


Ever wonder how your favorite foods stack up against each other in terms of nutrition?

We compared the nutritional contents of cooked white rice versus crab meat (100g each) below using 2020 USDA and NIH data[1].

For a quick recap of significant nutrients and differences in white rice and crab meat:

  • Crab meat has signficantly less carbohydrates than white rice.
  • Crab meat is a great source of potassium.
  • Crab meat is an excellent source of calcium and protein.
  • For omega-3 fatty acids, crab meat has more dha and epa than white rice.
  • White rice has more thiamin, however, crab meat contains more riboflavin, pantothenic acid, Vitamin B6 and Vitamin B12.
Detailed nutritional comparison of white rice and crab meat 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: White Rice (Rice, white, medium-grain, enriched, cooked) and Crab Meat (Crustaceans, crab, blue, canned) . Have a correction or suggestions? Shoot us an email.


Image of White Rice src
Image of Crab Meat src

Calories and Carbs

calories

White rice is high in calories and crab meat has 36% less calories than white rice - white rice has 130 calories per 100 grams and crab meat has 83 calories.

For macronutrient ratios, white rice is much lighter in protein, much heavier in carbs and lighter in fat compared to crab meat per calorie. White rice has a macronutrient ratio of 8:91:1 and for crab meat, 92:0:8 for protein, carbohydrates and fat from calories.

Macro Ratios from Calories:

White Rice Crab Meat
Protein 8% 92%
Carbohydrates 91% ~
Fat 1% 8%
Alcohol ~ ~

carbohydrates

Crab meat has signficantly less carbohydrates than white rice - white rice has 28.6g of total carbs per 100 grams and crab meat does not contain significant amounts.

dietary fiber

White rice has more dietary fiber than crab meat - white rice has 0.3g of dietary fiber per 100 grams and crab meat does not contain significant amounts.

Protein

protein

Crab meat is an excellent source of protein and it has 651% more protein than white rice - white rice has 2.4g of protein per 100 grams and crab meat has 17.9g of protein.

Fat

saturated fat

Both white rice and crab meat are low in saturated fat - white rice has 0.06g of saturated fat per 100 grams and crab meat has 0.2g of saturated fat.

trans fat

Both crab meat and white rice are low in trans fat - crab meat has 0.01g of trans fat per 100 grams and white rice does not contain significant amounts.

cholesterol

White rice has less cholesterol than crab meat - crab meat has 97mg of cholesterol per 100 grams and white rice does not contain significant amounts.

Vitamins

Vitamin C

Crab meat has more Vitamin C than white rice - crab meat has 3.3mg of Vitamin C per 100 grams and white rice does not contain significant amounts.

Vitamin A

Crab meat and white rice contain similar amounts of Vitamin A - crab meat has 1ug of Vitamin A per 100 grams and white rice does not contain significant amounts.

Vitamin E

Crab meat has more Vitamin E than white rice - crab meat has 1.8mg of Vitamin E per 100 grams and white rice does not contain significant amounts.

Vitamin K

Crab meat and white rice contain similar amounts of Vitamin K - crab meat has 0.3ug of Vitamin K per 100 grams and white rice does not contain significant amounts.

The B Vitamins

White rice has more thiamin, however, crab meat contains more riboflavin, pantothenic acid, Vitamin B6 and Vitamin B12. Both white rice and crab meat contain significant amounts of niacin and folate.

White Rice Crab Meat
Thiamin 0.167 MG 0.023 MG
Riboflavin 0.016 MG 0.093 MG
Niacin 1.835 MG 2.747 MG
Pantothenic acid 0.411 MG 0.997 MG
Vitamin B6 0.05 MG 0.156 MG
Folate 58 UG 51 UG
Vitamin B12 ~ 3.33 UG

Minerals

calcium

Crab meat is an excellent source of calcium and it has 29 times more calcium than white rice - white rice has 3mg of calcium per 100 grams and crab meat has 91mg of calcium.

iron

White rice has 198% more iron than crab meat - white rice has 1.5mg of iron per 100 grams and crab meat has 0.5mg of iron.

potassium

Crab meat is a great source of potassium and it has 793% more potassium than white rice - white rice has 29mg of potassium per 100 grams and crab meat has 259mg of potassium.

Omega-3 and Omega-6

omega 3s

For omega-3 fatty acids, crab meat has more DHA and EPA than white rice per 100 grams. Both white rice and crab meat contain small amounts of alpha linoleic acid (ALA).

White Rice Crab Meat
alpha linoleic acid 0.01 G 0.009 G
DHA ~ 0.067 G
EPA ~ 0.101 G
DPA ~ 0.009 G
Total 0.01 G 0.186 G

omega 6s

Comparing omega-6 fatty acids, both white rice and crab meat contain small amounts of linoleic acid.

White Rice Crab Meat
linoleic acid 0.046 G 0.02 G
other omega 6 ~ 0.005 G
Total 0.046 G 0.025 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 White Rice or Crab Meat .

Note: The specific food items compared are: White Rice (Rice, white, medium-grain, enriched, cooked) and Crab Meat (Crustaceans, crab, blue, canned) .

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FAQ

Does white rice or crab meat contain more calories in 100 grams?
White rice is high in calories and crab meat has 40% less calories than white rice - white rice has 130 calories in 100g and crab meat has 83 calories.

Is white rice or crab meat better for protein?
Crab meat is a fantastic source of protein and it has 650% more protein than white rice - white rice has 2.4g of protein per 100 grams and crab meat has 17.9g of protein.

Does white rice or crab meat have more carbohydrates?
By weight, crab meat has signficantly fewer carbohydrates than white rice - white rice has 28.6g of carbs for 100g and crab meat has no carbs..

Does white rice or crab meat contain more calcium?
Crab meat is a rich source of calcium and it has 29 times more calcium than white rice - white rice has 3mg of calcium in 100 grams and crab meat has 91mg of calcium.