Boiled Egg vs. Crab Meat
Nutrition comparison of Cooked Boiled Egg 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
boiled egg
versus
crab meat
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in boiled egg and crab meat:
- Both crab meat and boiled egg are high in calcium and protein.
- Boiled egg has more thiamin and riboflavin, however, crab meat contains more niacin and Vitamin B12.
- Boiled egg is a great source of Vitamin A and Vitamin D.
- Crab meat has 15.2 times less saturated fat than boiled egg.
- Crab meat is a great source of potassium.
USDA sources for nutritional information: Boiled Egg (Egg, whole, cooked, hard-boiled) and Crab Meat (Crustaceans, crab, blue, canned) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Boiled egg is high in calories and crab meat has 46% less calories than boiled egg - crab meat has 83 calories per 100 grams and boiled egg has 155 calories.
For macronutrient ratios, boiled egg is much lighter in protein, much heavier in fat and similar to crab meat for carbs. Boiled egg has a macronutrient ratio of 34:3:64 and for crab meat, 92:0:9 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Boiled Egg | Crab Meat | |
|---|---|---|
| Protein | 34% | 92% |
| Carbohydrates | 3% | ~ |
| Fat | 64% | 9% |
| Alcohol | ~ | ~ |
carbohydrates
Both boiled egg and crab meat are low in carbohydrates - boiled egg has 1.1g of total carbs per 100 grams and crab meat does not contain significant amounts.
sugar
Crab meat has less sugar than boiled egg - boiled egg has 1.1g of sugar per 100 grams and crab meat does not contain significant amounts.
Protein
protein
Both crab meat and boiled egg are high in protein. Crab meat has 42% more protein than boiled egg - crab meat has 17.9g of protein per 100 grams and boiled egg has 12.6g of protein.
Fat
saturated fat
Crab meat has 15.2 times less saturated fat than boiled egg - crab meat has 0.2g of saturated fat per 100 grams and boiled egg has 3.3g of saturated fat.
trans fat
Both crab meat and boiled egg are low in trans fat - crab meat has 0.01g of trans fat per 100 grams and boiled egg does not contain significant amounts.
cholesterol
Boiled egg is high in cholesterol and crab meat has 74% less cholesterol than boiled egg - crab meat has 97mg of cholesterol per 100 grams and boiled egg has 373mg of cholesterol.
Vitamins
Vitamin C
Crab meat has more Vitamin C than boiled egg - crab meat has 3.3mg of Vitamin C per 100 grams and boiled egg does not contain significant amounts.
Vitamin A
Boiled egg is a great source of Vitamin A and it has 148 times more Vitamin A than crab meat - crab meat has 1ug of Vitamin A per 100 grams and boiled egg has 149ug of Vitamin A.
Vitamin D
Boiled egg is a great source of Vitamin D and it has more Vitamin D than crab meat - boiled egg has 87iu of Vitamin D per 100 grams and crab meat does not contain significant amounts.
Vitamin E
Crab meat and boiled egg contain similar amounts of Vitamin E - crab meat has 1.8mg of Vitamin E per 100 grams and boiled egg has 1mg of Vitamin E.
Vitamin K
Crab meat and boiled egg contain similar amounts of Vitamin K - crab meat has 0.3ug of Vitamin K per 100 grams and boiled egg has 0.3ug of Vitamin K.
The B Vitamins
Boiled egg has more thiamin and riboflavin, however, crab meat contains more niacin and Vitamin B12. Both boiled egg and crab meat contain significant amounts of pantothenic acid, Vitamin B6 and folate.
| Boiled Egg | Crab Meat | |
|---|---|---|
| Thiamin | 0.066 MG | 0.023 MG |
| Riboflavin | 0.513 MG | 0.093 MG |
| Niacin | 0.064 MG | 2.747 MG |
| Pantothenic acid | 1.398 MG | 0.997 MG |
| Vitamin B6 | 0.121 MG | 0.156 MG |
| Folate | 44 UG | 51 UG |
| Vitamin B12 | 1.11 UG | 3.33 UG |
Minerals
calcium
Both crab meat and boiled egg are high in calcium. Crab meat has 82% more calcium than boiled egg - crab meat has 91mg of calcium per 100 grams and boiled egg has 50mg of calcium.
iron
Boiled egg has 138% more iron than crab meat - crab meat has 0.5mg of iron per 100 grams and boiled egg has 1.2mg of iron.
potassium
Crab meat is a great source of potassium and it has 106% more potassium than boiled egg - crab meat has 259mg of potassium per 100 grams and boiled egg has 126mg of potassium.
Omega-3 and Omega-6
omega 3s
For omega-3 fatty acids, boiled egg has more alpha linoleic acid (ALA) than crab meat per 100 grams, however, crab meat contains more epa than boiled egg per 100 grams. Both boiled egg and crab meat contain significant amounts of DHA.
| Boiled Egg | Crab Meat | |
|---|---|---|
| alpha linoleic acid | 0.035 G | 0.009 G |
| DHA | 0.038 G | 0.067 G |
| EPA | 0.005 G | 0.101 G |
| DPA | ~ | 0.009 G |
| Total | 0.078 G | 0.186 G |
omega 6s
Comparing omega-6 fatty acids, boiled egg has more linoleic acid than crab meat per 100 grams.
| Boiled Egg | Crab Meat | |
|---|---|---|
| linoleic acid | 1.188 G | 0.02 G |
| other omega 6 | ~ | 0.005 G |
| Total | 1.188 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.
Note: The specific food items compared are: Boiled Egg (Egg, whole, cooked, hard-boiled) and Crab Meat (Crustaceans, crab, blue, canned) .
Cooked Boiled Egg 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 boiled egg contain more calories in 100 grams?Boiled egg is high in calories and crab meat has 50% less calories than boiled egg - crab meat has 83 calories in 100g and boiled egg has 155 calories.
Is crab meat or boiled egg better for protein?
Both crab meat and boiled egg are high in protein. Crab meat has 40% more protein than boiled egg - crab meat has 17.9g of protein per 100 grams and boiled egg has 12.6g of protein.
Does crab meat or boiled egg contain more calcium?
Both crab meat and boiled egg are high in calcium. Crab meat has 80% more calcium than boiled egg - crab meat has 91mg of calcium in 100 grams and boiled egg has 50mg of calcium.