Raw Beef vs. Crab Meat
Nutrition comparison of Raw 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
raw beef
versus
crab meat
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in raw beef and crab meat:
- Both raw beef and crab meat are high in potassium and protein.
- Crab meat has more pantothenic acid and folate.
- Crab meat has signficantly less trans fat than raw beef.
- Crab meat is an excellent source of calcium.
USDA sources for nutritional information: Raw Beef (Beef, ground, 70% lean meat / 30% fat, raw) and Crab Meat (Crustaceans, crab, blue, canned) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Raw beef is high in calories and crab meat has 75% less calories than raw beef - raw beef has 332 calories per 100 grams and crab meat has 83 calories.
For macronutrient ratios, raw beef is much lighter in protein, much heavier in fat and similar to crab meat for carbs. Raw beef has a macronutrient ratio of 18:0:82 and for crab meat, 92:0:8 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Raw Beef | Crab Meat | |
|---|---|---|
| Protein | 18% | 92% |
| Carbohydrates | ~ | ~ |
| Fat | 82% | 8% |
| Alcohol | ~ | ~ |
Protein
protein
Both raw beef and crab meat are high in protein. Crab meat has 25% more protein than raw beef - raw beef has 14.4g of protein per 100 grams and crab meat has 17.9g of protein.
Fat
saturated fat
Raw beef is high in saturated fat and crab meat has 98% less saturated fat than raw beef - raw beef has 11.8g of saturated fat per 100 grams and crab meat has 0.2g of saturated fat.
trans fat
Crab meat has signficantly less trans fat than raw beef - raw beef has 1.8g of trans fat per 100 grams and crab meat has 0.01g of trans fat.
cholesterol
Raw beef and crab meat contain similar amounts of cholesterol - raw beef has 78mg of cholesterol per 100 grams and crab meat has 97mg of cholesterol.
Vitamins
Vitamin C
Crab meat has more Vitamin C than raw beef - crab meat has 3.3mg of Vitamin C per 100 grams and raw beef does not contain significant amounts.
Vitamin A
Raw beef and crab meat contain similar amounts of Vitamin A - raw beef has 4ug of Vitamin A per 100 grams and crab meat has 1ug of Vitamin A.
Vitamin D
Raw beef and crab meat contain similar amounts of Vitamin D - raw beef has 3iu of Vitamin D per 100 grams and crab meat does not contain significant amounts.
Vitamin E
Crab meat has 982% more Vitamin E than raw beef - raw beef has 0.17mg of Vitamin E per 100 grams and crab meat has 1.8mg of Vitamin E.
Vitamin K
Raw beef and crab meat contain similar amounts of Vitamin K - raw beef has 2.9ug of Vitamin K per 100 grams and crab meat has 0.3ug of Vitamin K.
The B Vitamins
Crab meat has more pantothenic acid and folate. Both raw beef and crab meat contain significant amounts of thiamin, riboflavin, niacin, Vitamin B6 and Vitamin B12.
| Raw Beef | Crab Meat | |
|---|---|---|
| Thiamin | 0.044 MG | 0.023 MG |
| Riboflavin | 0.151 MG | 0.093 MG |
| Niacin | 3.382 MG | 2.747 MG |
| Pantothenic acid | 0.395 MG | 0.997 MG |
| Vitamin B6 | 0.278 MG | 0.156 MG |
| Folate | 9 UG | 51 UG |
| Vitamin B12 | 2.07 UG | 3.33 UG |
Minerals
calcium
Crab meat is an excellent source of calcium and it has 279% more calcium than raw beef - raw beef has 24mg of calcium per 100 grams and crab meat has 91mg of calcium.
iron
Raw beef has 228% more iron than crab meat - raw beef has 1.6mg of iron per 100 grams and crab meat has 0.5mg of iron.
potassium
Both raw beef and crab meat are high in potassium. Crab meat has 19% more potassium than raw beef - raw beef has 218mg of potassium per 100 grams and crab meat has 259mg of potassium.
Omega-3 and Omega-6
omega 3s
For omega-3 fatty acids, raw beef has more alpha linoleic acid (ALA) than crab meat per 100 grams, however, crab meat contains more dha and epa than raw beef per 100 grams.
| Raw Beef | Crab Meat | |
|---|---|---|
| alpha linoleic acid | 0.084 G | 0.009 G |
| DHA | ~ | 0.067 G |
| EPA | ~ | 0.101 G |
| DPA | ~ | 0.009 G |
| Total | 0.084 G | 0.186 G |
omega 6s
Comparing omega-6 fatty acids, raw beef has more linoleic acid than crab meat per 100 grams.
| Raw Beef | Crab Meat | |
|---|---|---|
| other omega 6 | ~ | 0.005 G |
| linoleic acid | 0.577 G | 0.02 G |
| Total | 0.577 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.
Raw Beef g
()
|
Daily Values (%) |
Crab Meat 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 % |
|
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 % |
|
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 raw beef or crab meat contain more calories in 100 grams?Raw beef is high in calories and crab meat has 80% less calories than raw beef - raw beef has 332 calories in 100g and crab meat has 83 calories.
Is raw beef or crab meat better for protein?
Both raw beef and crab meat are high in protein. Crab meat has 30% more protein than raw beef - raw beef has 14.4g of protein per 100 grams and crab meat has 17.9g of protein.
Does raw beef or crab meat contain more calcium?
Crab meat is a rich source of calcium and it has 280% more calcium than raw beef - raw beef has 24mg of calcium in 100 grams and crab meat has 91mg of calcium.
Does raw beef or crab meat contain more potassium?
Both raw beef and crab meat are high in potassium. Crab meat has 20% more potassium than raw beef - raw beef has 218mg of potassium in 100 grams and crab meat has 259mg of potassium.