Canned Tuna vs. Crab Meat
Nutrition comparison of Canned Tuna and Crab Meat
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
canned tuna
versus
crab meat
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in canned tuna and crab meat:
- Both crab meat and canned tuna are high in potassium and protein.
- Canned tuna has 57% less cholesterol than crab meat.
- Canned tuna has more niacin, however, crab meat contains more pantothenic acid, folate and Vitamin B12.
- Crab meat is an excellent source of calcium.
USDA sources for nutritional information: Canned Tuna (Fish, tuna, white, canned in water, without salt, drained solids) and Crab Meat (Crustaceans, crab, blue, canned) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Canned tuna is high in calories and crab meat has 35% less calories than canned tuna - crab meat has 83 calories per 100 grams and canned tuna has 128 calories.
For macronutrient ratios, canned tuna is lighter in protein, heavier in fat and similar to crab meat for carbs. Canned tuna has a macronutrient ratio of 78:0:22 and for crab meat, 92:0:8 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Canned Tuna | Crab Meat | |
|---|---|---|
| Protein | 78% | 92% |
| Carbohydrates | ~ | ~ |
| Fat | 22% | 8% |
| Alcohol | ~ | ~ |
Protein
protein
Both crab meat and canned tuna are high in protein. Canned tuna has 32% more protein than crab meat - crab meat has 17.9g of protein per 100 grams and canned tuna has 23.6g of protein.
Fat
saturated fat
Both crab meat and canned tuna are low in saturated fat - crab meat has 0.2g of saturated fat per 100 grams and canned tuna has 0.79g of saturated fat.
trans fat
Both crab meat and canned tuna are low in trans fat - crab meat has 0.01g of trans fat per 100 grams and canned tuna does not contain significant amounts.
cholesterol
Canned tuna has 57% less cholesterol than crab meat - crab meat has 97mg of cholesterol per 100 grams and canned tuna has 42mg of cholesterol.
Vitamins
Vitamin C
Crab meat has more Vitamin C than canned tuna - crab meat has 3.3mg of Vitamin C per 100 grams and canned tuna does not contain significant amounts.
Vitamin A
Crab meat and canned tuna contain similar amounts of Vitamin A - crab meat has 1ug of Vitamin A per 100 grams and canned tuna has 6ug of Vitamin A.
Vitamin E
Crab meat has more Vitamin E than canned tuna - crab meat has 1.8mg of Vitamin E per 100 grams and canned tuna does not contain significant amounts.
Vitamin K
Crab meat and canned tuna contain similar amounts of Vitamin K - crab meat has 0.3ug of Vitamin K per 100 grams and canned tuna does not contain significant amounts.
The B Vitamins
Canned tuna has more niacin, however, crab meat contains more pantothenic acid, folate and Vitamin B12. Both canned tuna and crab meat contain significant amounts of thiamin, riboflavin and Vitamin B6.
| Canned Tuna | Crab Meat | |
|---|---|---|
| Thiamin | 0.008 MG | 0.023 MG |
| Riboflavin | 0.044 MG | 0.093 MG |
| Niacin | 5.799 MG | 2.747 MG |
| Pantothenic acid | 0.124 MG | 0.997 MG |
| Vitamin B6 | 0.217 MG | 0.156 MG |
| Folate | 2 UG | 51 UG |
| Vitamin B12 | 1.17 UG | 3.33 UG |
Minerals
calcium
Crab meat is an excellent source of calcium and it has 550% more calcium than canned tuna - crab meat has 91mg of calcium per 100 grams and canned tuna has 14mg of calcium.
iron
Canned tuna has 94% more iron than crab meat - crab meat has 0.5mg of iron per 100 grams and canned tuna has 0.97mg of iron.
potassium
Both crab meat and canned tuna are high in potassium. Crab meat has a little more potassium (9%) than canned tuna by weight - crab meat has 259mg of potassium per 100 grams and canned tuna has 237mg of potassium.
Omega-3 and Omega-6
omega 3s
For omega-3 fatty acids, canned tuna has more alpha linoleic acid (ALA), DHA and EPA than crab meat per 100 grams. Both canned tuna and crab meat contain significant amounts of DPA.
| Canned Tuna | Crab Meat | |
|---|---|---|
| alpha linoleic acid | 0.071 G | 0.009 G |
| DHA | 0.629 G | 0.067 G |
| EPA | 0.233 G | 0.101 G |
| DPA | 0.018 G | 0.009 G |
| Total | 0.951 G | 0.186 G |
omega 6s
Comparing omega-6 fatty acids, canned tuna has more linoleic acid than crab meat per 100 grams.
| Canned Tuna | Crab Meat | |
|---|---|---|
| linoleic acid | 0.055 G | 0.02 G |
| other omega 6 | ~ | 0.005 G |
| Total | 0.055 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 Canned Tuna or Crab Meat .
Note: The specific food items compared are: Canned Tuna (Fish, tuna, white, canned in water, without salt, drained solids) and Crab Meat (Crustaceans, crab, blue, canned) .
Canned Tuna g
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Daily Values (%) |
Crab Meat g
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| KCAL % |
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5% | calories | 5% |
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KCAL % | |
| G % |
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5% | carbohydrates | 5% |
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G % | |
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5% | dietary fiber | 5% |
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| G | 5% | sugar | 5% | G | |||
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5% | total fat | 5% |
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| G % |
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5% | saturated fat | 5% |
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| G | 5% | monounsaturated fat | 5% | G | |||
| G | 5% | polyunsaturated fat | 5% | G | |||
| G | 5% | trans fat | 5% | G | |||
| MG | 5% | cholesterol | 5% | MG | |||
| MG % |
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5% | sodium | 5% |
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| 5% | Vitamins and Minerals | 5% | |||||
| UG % |
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5% | Vitamin A | 5% |
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5% | Vitamin C | 5% |
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5% | Vitamin D | 5% |
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5% | calcium | 5% |
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5% | iron | 5% |
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5% | magnesium | 5% |
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5% | potassium | 5% |
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5% | thiamin (Vit B1) | 5% |
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5% | riboflavin (Vit B2) | 5% |
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5% | niacin (Vit B3) | 5% |
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5% | Vitamin B6 | 5% |
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5% | pantothenic acid (Vit B5) | 5% |
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5% | folate (Vit B9) | 5% |
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5% | Vitamin B12 | 5% |
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5% | Vitamin E | 5% |
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5% | Vitamin K | 5% |
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5% | protein | 5% |
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5% | biotin (Vit B7) | 5% |
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5% | choline | 5% |
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5% | chlorine | 5% |
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5% | chromium | 5% |
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5% | copper | 5% |
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5% | fluoride | 5% |
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5% | iodine | 5% |
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5% | manganese | 5% |
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5% | molybdenum | 5% |
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5% | phosphorus | 5% |
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5% | selenium | 5% |
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5% | zinc | 5% |
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| G | 5% | Water | 5% | G | |||
| G | 5% | Starch | 5% | G | |||
| G | 5% | Alcohol | 5% | G | |||
FAQ
Does crab meat or canned tuna contain more calories in 100 grams?Canned tuna is high in calories and crab meat has 40% less calories than canned tuna - crab meat has 83 calories in 100g and canned tuna has 128 calories.
Is crab meat or canned tuna better for protein?
Both crab meat and canned tuna are high in protein. Canned tuna has 30% more protein than crab meat - crab meat has 17.9g of protein per 100 grams and canned tuna has 23.6g of protein.
Does crab meat or canned tuna contain more calcium?
Crab meat is a rich source of calcium and it has 550% more calcium than canned tuna - crab meat has 91mg of calcium in 100 grams and canned tuna has 14mg of calcium.
Does crab meat or canned tuna contain more potassium?
Both crab meat and canned tuna are high in potassium. Crab meat has a little more potassium ( 10%) than canned tuna by weight - crab meat has 259mg of potassium in 100 grams and canned tuna has 237mg of potassium.