Crab Meat vs. Oyster
Nutrition comparison of Crab Meat and Oyster
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
crab meat
versus
oyster
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in crab meat and oyster:
- Both crab meat and oyster are high in calcium.
- Crab meat is a great source of potassium.
- Crab meat is an excellent source of protein.
- Oyster has 74% less cholesterol than crab meat.
- Oyster has more thiamin and Vitamin B12, however, crab meat contains more niacin, pantothenic acid, Vitamin B6 and folate.
- Oyster is an excellent source of iron.
USDA sources for nutritional information: Crab Meat (Crustaceans, crab, blue, canned) and Oyster (Mollusks, oyster, eastern, farmed, raw) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Oyster has 29% less calories than crab meat - crab meat has 83 calories per 100 grams and oyster has 59 calories.
For macronutrient ratios, crab meat is much heavier in protein, much lighter in carbs and lighter in fat compared to oyster per calorie. Crab meat has a macronutrient ratio of 92:0:9 and for oyster, 36:39:25 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Crab Meat | Oyster | |
|---|---|---|
| Protein | 92% | 36% |
| Carbohydrates | ~ | 39% |
| Fat | 9% | 25% |
| Alcohol | ~ | ~ |
carbohydrates
Crab meat has less carbohydrates than oyster - oyster has 5.5g of total carbs per 100 grams and crab meat does not contain significant amounts.
Protein
protein
Crab meat is an excellent source of protein and it has 243% more protein than oyster - crab meat has 17.9g of protein per 100 grams and oyster has 5.2g of protein.
Fat
saturated fat
Both crab meat and oyster are low in saturated fat - crab meat has 0.2g of saturated fat per 100 grams and oyster has 0.44g of saturated fat.
trans fat
Both crab meat and oyster are low in trans fat - crab meat has 0.01g of trans fat per 100 grams and oyster does not contain significant amounts.
cholesterol
Oyster has 74% less cholesterol than crab meat - crab meat has 97mg of cholesterol per 100 grams and oyster has 25mg of cholesterol.
Vitamins
Vitamin C
Crab meat and oyster contain similar amounts of Vitamin C - crab meat has 3.3mg of Vitamin C per 100 grams and oyster has 4.7mg of Vitamin C.
Vitamin A
Crab meat and oyster contain similar amounts of Vitamin A - crab meat has 1ug of Vitamin A per 100 grams and oyster has 8ug of Vitamin A.
Vitamin E
Crab meat has more Vitamin E than oyster - crab meat has 1.8mg of Vitamin E per 100 grams and oyster does not contain significant amounts.
Vitamin K
Crab meat and oyster contain similar amounts of Vitamin K - crab meat has 0.3ug of Vitamin K per 100 grams and oyster does not contain significant amounts.
The B Vitamins
Oyster has more thiamin and Vitamin B12, however, crab meat contains more niacin, pantothenic acid, Vitamin B6 and folate. Both crab meat and oyster contain significant amounts of riboflavin.
| Crab Meat | Oyster | |
|---|---|---|
| Thiamin | 0.023 MG | 0.105 MG |
| Riboflavin | 0.093 MG | 0.065 MG |
| Niacin | 2.747 MG | 1.267 MG |
| Pantothenic acid | 0.997 MG | 0.157 MG |
| Vitamin B6 | 0.156 MG | 0.06 MG |
| Folate | 51 UG | 18 UG |
| Vitamin B12 | 3.33 UG | 16.2 UG |
Minerals
calcium
Both crab meat and oyster are high in calcium. Crab meat has 107% more calcium than oyster - crab meat has 91mg of calcium per 100 grams and oyster has 44mg of calcium.
iron
Oyster is an excellent source of iron and it has 10 times more iron than crab meat - crab meat has 0.5mg of iron per 100 grams and oyster has 5.8mg of iron.
potassium
Crab meat is a great source of potassium and it has 109% more potassium than oyster - crab meat has 259mg of potassium per 100 grams and oyster has 124mg of potassium.
Omega-3 and Omega-6
omega 3s
For omega-3 fatty acids, oyster has more alpha linoleic acid (ALA) and DHA than crab meat per 100 grams. Both crab meat and oyster contain significant amounts of EPA.
| Crab Meat | Oyster | |
|---|---|---|
| alpha linoleic acid | 0.009 G | 0.044 G |
| DHA | 0.067 G | 0.203 G |
| EPA | 0.101 G | 0.188 G |
| DPA | 0.009 G | ~ |
| Total | 0.186 G | 0.435 G |
omega 6s
Comparing omega-6 fatty acids, both crab meat and oyster contain small amounts of linoleic acid.
| Crab Meat | Oyster | |
|---|---|---|
| other omega 6 | 0.037 G | 0.033 G |
| linoleic acid | 0.02 G | 0.028 G |
| Total | 0.057 G | 0.061 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.
Crab Meat g
()
|
Daily Values (%) |
Oyster g
()
|
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|---|---|---|---|---|---|---|---|
| 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 % |
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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 % |
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5% | copper | 5% |
|
MG % | |
| UG % |
|
5% | fluoride | 5% |
|
UG % | |
| UG % |
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5% | iodine | 5% |
|
UG % | |
| MG % |
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5% | manganese | 5% |
|
MG % | |
| UG % |
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5% | molybdenum | 5% |
|
UG % | |
| MG % |
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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 oyster contain more calories in 100 grams?Oyster has 30% less calories than crab meat - crab meat has 83 calories in 100g and oyster has 59 calories.
Is crab meat or oyster better for protein?
Crab meat is a fantastic source of protein and it has 240% more protein than oyster - crab meat has 17.9g of protein per 100 grams and oyster has 5.2g of protein.
Does oyster or crab meat have more carbohydrates?
By weight, crab meat has fewer carbohydrates than oyster - oyster has 5.5g of carbs for 100g and crab meat has no carbs..
Does crab meat or oyster contain more calcium?
Both crab meat and oyster are high in calcium. Crab meat has 110% more calcium than oyster - crab meat has 91mg of calcium in 100 grams and oyster has 44mg of calcium.
Does crab meat or oyster contain more iron?
Oyster is an abundant source of iron and it has 10 times more iron than crab meat - crab meat has 0.5mg of iron in 100 grams and oyster has 5.8mg of iron.