Crab Meat vs. Salmon
Nutrition comparison of Crab Meat and Salmon
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
crab meat
versus
salmon
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in crab meat and salmon:
- Both crab meat and salmon are high in potassium and protein.
- Crab meat is an excellent source of calcium.
- Salmon has 53% less cholesterol than crab meat.
- Salmon has more thiamin, niacin and Vitamin B6, however, crab meat contains more folate.
- Salmon is an excellent source of Vitamin D.
USDA sources for nutritional information: Crab Meat (Crustaceans, crab, blue, canned) and Salmon (Fish, salmon, pink, raw) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Salmon is high in calories and crab meat has 35% less calories than salmon - crab meat has 83 calories per 100 grams and salmon has 127 calories.
For macronutrient ratios, crab meat is much heavier in protein, much lighter in fat and similar to salmon for carbs. Crab meat has a macronutrient ratio of 92:0:9 and for salmon, 67:0:33 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Crab Meat | Salmon | |
|---|---|---|
| Protein | 92% | 67% |
| Carbohydrates | ~ | ~ |
| Fat | 9% | 33% |
| Alcohol | ~ | ~ |
Protein
protein
Both crab meat and salmon are high in protein. Salmon has 15% more protein than crab meat - crab meat has 17.9g of protein per 100 grams and salmon has 20.5g of protein.
Fat
saturated fat
Both crab meat and salmon are low in saturated fat - crab meat has 0.2g of saturated fat per 100 grams and salmon has 0.81g of saturated fat.
trans fat
Both crab meat and salmon are low in trans fat - crab meat has 0.01g of trans fat per 100 grams and salmon has 0.03g of trans fat.
cholesterol
Salmon has 53% less cholesterol than crab meat - crab meat has 97mg of cholesterol per 100 grams and salmon has 46mg of cholesterol.
Vitamins
Vitamin C
Crab meat has more Vitamin C than salmon - crab meat has 3.3mg of Vitamin C per 100 grams and salmon does not contain significant amounts.
Vitamin A
Salmon has 34 times more Vitamin A than crab meat - crab meat has 1ug of Vitamin A per 100 grams and salmon has 35ug of Vitamin A.
Vitamin D
Salmon is an excellent source of Vitamin D and it has more Vitamin D than crab meat - salmon has 435iu of Vitamin D per 100 grams and crab meat does not contain significant amounts.
Vitamin E
Crab meat has 360% more Vitamin E than salmon - crab meat has 1.8mg of Vitamin E per 100 grams and salmon has 0.4mg of Vitamin E.
Vitamin K
Crab meat and salmon contain similar amounts of Vitamin K - crab meat has 0.3ug of Vitamin K per 100 grams and salmon has 0.4ug of Vitamin K.
The B Vitamins
Salmon has more thiamin, niacin and Vitamin B6, however, crab meat contains more folate. Both crab meat and salmon contain significant amounts of riboflavin, pantothenic acid and Vitamin B12.
| Crab Meat | Salmon | |
|---|---|---|
| Thiamin | 0.023 MG | 0.08 MG |
| Riboflavin | 0.093 MG | 0.105 MG |
| Niacin | 2.747 MG | 7.995 MG |
| Pantothenic acid | 0.997 MG | 1.03 MG |
| Vitamin B6 | 0.156 MG | 0.611 MG |
| Folate | 51 UG | 4 UG |
| Vitamin B12 | 3.33 UG | 4.15 UG |
Minerals
calcium
Crab meat is an excellent source of calcium and it has 12 times more calcium than salmon - crab meat has 91mg of calcium per 100 grams and salmon has 7mg of calcium.
iron
Crab meat and salmon contain similar amounts of iron - crab meat has 0.5mg of iron per 100 grams and salmon has 0.38mg of iron.
potassium
Both crab meat and salmon are high in potassium. Salmon has 41% more potassium than crab meat - crab meat has 259mg of potassium per 100 grams and salmon has 366mg of potassium.
Omega-3 and Omega-6
omega 3s
For omega-3 fatty acids, salmon has more alpha linoleic acid (ALA), DHA and DPA than crab meat per 100 grams. Both crab meat and salmon contain significant amounts of EPA.
| Crab Meat | Salmon | |
|---|---|---|
| alpha linoleic acid | 0.009 G | 0.047 G |
| DHA | 0.067 G | 0.333 G |
| EPA | 0.101 G | 0.182 G |
| DPA | 0.009 G | 0.047 G |
| Total | 0.186 G | 0.609 G |
omega 6s
Comparing omega-6 fatty acids, salmon has more linoleic acid than crab meat per 100 grams.
| Crab Meat | Salmon | |
|---|---|---|
| other omega 6 | ~ | 0.004 G |
| linoleic acid | 0.02 G | 0.081 G |
| Total | 0.02 G | 0.085 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 (%) |
Salmon 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 salmon contain more calories in 100 grams?Salmon is high in calories and crab meat has 40% less calories than salmon - crab meat has 83 calories in 100g and salmon has 127 calories.
Is crab meat or salmon better for protein?
Both crab meat and salmon are high in protein. Salmon has 20% more protein than crab meat - crab meat has 17.9g of protein per 100 grams and salmon has 20.5g of protein.
Does crab meat or salmon contain more calcium?
Crab meat is a rich source of calcium and it has 12 times more calcium than salmon - crab meat has 91mg of calcium in 100 grams and salmon has 7mg of calcium.
Does crab meat or salmon contain more potassium?
Both crab meat and salmon are high in potassium. Salmon has 40% more potassium than crab meat - crab meat has 259mg of potassium in 100 grams and salmon has 366mg of potassium.