Beef vs. Crab Meat
Nutrition comparison of Cooked Beef 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
beef
versus
crab meat
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in beef and crab meat:
- Both beef and crab meat are high in potassium and protein.
- Beef has more thiamin and Vitamin B6, however, crab meat contains more folate.
- Beef is a great source of iron.
- Crab meat has 82.4 times less trans fat than beef.
- Crab meat is an excellent source of calcium.
USDA sources for nutritional information: Beef (Beef, ground, 70% lean meat / 30% fat, patty, cooked, broiled) and Crab Meat (Crustaceans, crab, blue, canned) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Beef is high in calories and crab meat has 70% less calories than beef - beef has 277 calories per 100 grams and crab meat has 83 calories.
For macronutrient ratios, beef is much lighter in protein, much heavier in fat and similar to crab meat for carbs. Beef has a macronutrient ratio of 38:0:62 and for crab meat, 92:0:9 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Beef | Crab Meat | |
|---|---|---|
| Protein | 38% | 92% |
| Carbohydrates | ~ | ~ |
| Fat | 62% | 9% |
| Alcohol | ~ | ~ |
Protein
protein
Both beef and crab meat are high in protein. Beef has 42% more protein than crab meat - beef has 25.4g of protein per 100 grams and crab meat has 17.9g of protein.
Fat
saturated fat
Beef is high in saturated fat and crab meat has 97% less saturated fat than beef - beef has 7.3g of saturated fat per 100 grams and crab meat has 0.2g of saturated fat.
trans fat
Crab meat has 82.4 times less trans fat than beef - beef has 1.2g of trans fat per 100 grams and crab meat has 0.01g of trans fat.
cholesterol
Beef and crab meat contain similar amounts of cholesterol - beef has 88mg of cholesterol per 100 grams and crab meat has 97mg of cholesterol.
Vitamins
Vitamin C
Crab meat has more Vitamin C than beef - crab meat has 3.3mg of Vitamin C per 100 grams and beef does not contain significant amounts.
Vitamin A
Beef and crab meat contain similar amounts of Vitamin A - beef has 3ug of Vitamin A per 100 grams and crab meat has 1ug of Vitamin A.
Vitamin D
Beef and crab meat contain similar amounts of Vitamin D - beef has 2iu of Vitamin D per 100 grams and crab meat does not contain significant amounts.
Vitamin E
Crab meat has 14 times more Vitamin E than beef - beef has 0.12mg of Vitamin E per 100 grams and crab meat has 1.8mg of Vitamin E.
Vitamin K
Beef and crab meat contain similar amounts of Vitamin K - beef has 3ug of Vitamin K per 100 grams and crab meat has 0.3ug of Vitamin K.
The B Vitamins
Beef has more thiamin and Vitamin B6, however, crab meat contains more folate. Both beef and crab meat contain significant amounts of riboflavin, niacin, pantothenic acid and Vitamin B12.
| Beef | Crab Meat | |
|---|---|---|
| Thiamin | 0.051 MG | 0.023 MG |
| Riboflavin | 0.176 MG | 0.093 MG |
| Niacin | 4.537 MG | 2.747 MG |
| Pantothenic acid | 0.658 MG | 0.997 MG |
| Vitamin B6 | 0.336 MG | 0.156 MG |
| Folate | 11 UG | 51 UG |
| Vitamin B12 | 2.9 UG | 3.33 UG |
Minerals
calcium
Crab meat is an excellent source of calcium and it has 160% more calcium than beef - beef has 35mg of calcium per 100 grams and crab meat has 91mg of calcium.
iron
Beef is a great source of iron and it has 350% more iron than crab meat - beef has 2.3mg of iron per 100 grams and crab meat has 0.5mg of iron.
potassium
Both beef and crab meat are high in potassium. Beef has a little more potassium (6%) than crab meat by weight - beef has 275mg of potassium per 100 grams and crab meat has 259mg of potassium.
Omega-3 and Omega-6
omega 3s
For omega-3 fatty acids, beef has more alpha linoleic acid (ALA) than crab meat per 100 grams, however, crab meat contains more dha and epa than beef per 100 grams.
| Beef | Crab Meat | |
|---|---|---|
| alpha linoleic acid | 0.056 G | 0.009 G |
| DHA | ~ | 0.067 G |
| EPA | ~ | 0.101 G |
| DPA | ~ | 0.009 G |
| Total | 0.056 G | 0.186 G |
omega 6s
Comparing omega-6 fatty acids, beef has more linoleic acid than crab meat per 100 grams.
| Beef | Crab Meat | |
|---|---|---|
| other omega 6 | ~ | 0.005 G |
| linoleic acid | 0.39 G | 0.02 G |
| Total | 0.39 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.
Cooked Beef 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 beef or crab meat contain more calories in 100 grams?Beef is high in calories and crab meat has 70% less calories than beef - beef has 277 calories in 100g and crab meat has 83 calories.
Is beef or crab meat better for protein?
Both beef and crab meat are high in protein. Beef has 40% more protein than crab meat - beef has 25.4g of protein per 100 grams and crab meat has 17.9g of protein.
Does beef or crab meat contain more calcium?
Crab meat is a rich source of calcium and it has 160% more calcium than beef - beef has 35mg of calcium in 100 grams and crab meat has 91mg of calcium.
Does beef or crab meat contain more potassium?
Both beef and crab meat are high in potassium. Beef has a little more potassium ( 10%) than crab meat by weight - beef has 275mg of potassium in 100 grams and crab meat has 259mg of potassium.