Crab Meat vs. Trout
Nutrition comparison of Crab Meat and Cooked Trout
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
crab meat
versus
cooked
trout
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in crab meat and trout:
- Both crab meat and trout are high in potassium and protein.
- Crab meat has 9.9 times less saturated fat than trout.
- Crab meat is an excellent source of calcium.
- Trout has more thiamin, niacin and Vitamin B6, however, crab meat contains more pantothenic acid and folate.
- Trout has signficantly more Vitamin A than crab meat.
- Trout has signficantly more Vitamin D than crab meat.
USDA sources for nutritional information: Crab Meat (Crustaceans, crab, blue, canned) and Trout (Trout, cooked, NS as to cooking method) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Trout is high in calories and crab meat has 60% less calories than trout - crab meat has 83 calories per 100 grams and trout has 205 calories.
For macronutrient ratios, crab meat is much heavier in protein, much lighter in fat and similar to trout for carbs. Crab meat has a macronutrient ratio of 92:0:9 and for trout, 49:0:51 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Crab Meat | Trout | |
|---|---|---|
| Protein | 92% | 49% |
| Carbohydrates | ~ | ~ |
| Fat | 9% | 51% |
| Alcohol | ~ | ~ |
carbohydrates
Both trout and crab meat are low in carbohydrates - trout has 0.1g of total carbs per 100 grams and crab meat does not contain significant amounts.
sugar
Trout and crab meat contain similar amounts of sugar - trout has 0.04g of sugar per 100 grams and crab meat does not contain significant amounts.
Protein
protein
Both crab meat and trout are high in protein. Trout has 36% more protein than crab meat - crab meat has 17.9g of protein per 100 grams and trout has 24.4g of protein.
Fat
saturated fat
Crab meat has 9.9 times less saturated fat than trout - crab meat has 0.2g of saturated fat per 100 grams and trout has 2.2g of saturated fat.
trans fat
Both crab meat and trout are low in trans fat - crab meat has 0.01g of trans fat per 100 grams and trout does not contain significant amounts.
cholesterol
Crab meat and trout contain similar amounts of cholesterol - crab meat has 97mg of cholesterol per 100 grams and trout has 72mg of cholesterol.
Vitamins
Vitamin C
Crab meat and trout contain similar amounts of Vitamin C - crab meat has 3.3mg of Vitamin C per 100 grams and trout has 3.4mg of Vitamin C.
Vitamin A
Trout has signficantly more Vitamin A than crab meat - crab meat has 1ug of Vitamin A per 100 grams and trout has 87ug of Vitamin A.
Vitamin D
Trout has signficantly more Vitamin D than crab meat - trout has 64.6iu of Vitamin D per 100 grams and crab meat does not contain significant amounts.
Vitamin E
Trout has 79% more Vitamin E than crab meat - crab meat has 1.8mg of Vitamin E per 100 grams and trout has 3.3mg of Vitamin E.
Vitamin K
Crab meat and trout contain similar amounts of Vitamin K - crab meat has 0.3ug of Vitamin K per 100 grams and trout has 4.5ug of Vitamin K.
The B Vitamins
Trout has more thiamin, niacin and Vitamin B6, however, crab meat contains more pantothenic acid and folate. Both crab meat and trout contain significant amounts of riboflavin and Vitamin B12.
| Crab Meat | Trout | |
|---|---|---|
| Thiamin | 0.023 MG | 0.14 MG |
| Riboflavin | 0.093 MG | 0.11 MG |
| Niacin | 2.747 MG | 6.811 MG |
| Pantothenic acid | 0.997 MG | ~ |
| Vitamin B6 | 0.156 MG | 0.375 MG |
| Folate | 51 UG | 12 UG |
| Vitamin B12 | 3.33 UG | 4.47 UG |
Minerals
calcium
Crab meat is an excellent source of calcium and it has 194% more calcium than trout - crab meat has 91mg of calcium per 100 grams and trout has 31mg of calcium.
iron
Crab meat and trout contain similar amounts of iron - crab meat has 0.5mg of iron per 100 grams and trout has 0.39mg of iron.
potassium
Both crab meat and trout are high in potassium. Trout has 79% more potassium than crab meat - crab meat has 259mg of potassium per 100 grams and trout has 463mg of potassium.
Omega-3 and Omega-6
omega 3s
For omega-3 fatty acids, trout has more alpha linoleic acid (ALA), DHA, EPA and DPA than crab meat per 100 grams.
| Crab Meat | Trout | |
|---|---|---|
| alpha linoleic acid | 0.009 G | 0.268 G |
| DHA | 0.067 G | 0.631 G |
| EPA | 0.101 G | 0.265 G |
| DPA | 0.009 G | 0.111 G |
| Total | 0.186 G | 1.275 G |
omega 6s
Comparing omega-6 fatty acids, trout has more linoleic acid than crab meat per 100 grams.
| Crab Meat | Trout | |
|---|---|---|
| other omega 6 | 0.037 G | 0.053 G |
| linoleic acid | 0.02 G | 1.929 G |
| Total | 0.057 G | 1.982 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 (%) |
Cooked Trout 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 trout contain more calories in 100 grams?Trout is high in calories and crab meat has 60% less calories than trout - crab meat has 83 calories in 100g and trout has 205 calories.
Is crab meat or trout better for protein?
Both crab meat and trout are high in protein. Trout has 40% more protein than crab meat - crab meat has 17.9g of protein per 100 grams and trout has 24.4g of protein.
Does crab meat or trout contain more calcium?
Crab meat is a rich source of calcium and it has 190% more calcium than trout - crab meat has 91mg of calcium in 100 grams and trout has 31mg of calcium.
Does crab meat or trout contain more potassium?
Both crab meat and trout are high in potassium. Trout has 80% more potassium than crab meat - crab meat has 259mg of potassium in 100 grams and trout has 463mg of potassium.