Egg vs. Crab Meat
Nutrition comparison of Egg and Crab Meat
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
egg
versus
crab meat
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in egg and crab meat:
- Both egg and crab meat are high in calcium and protein.
- Crab meat has 14.5 times less saturated fat than egg.
- Crab meat is a great source of potassium.
- Egg has more riboflavin, however, crab meat contains more niacin and Vitamin B12.
- Egg is a great source of Vitamin D.
- Egg is an excellent source of Vitamin A.
USDA sources for nutritional information: Egg (Egg, whole, raw, fresh) and Crab Meat (Crustaceans, crab, blue, canned) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Egg is high in calories and crab meat has 42% less calories than egg - egg has 143 calories per 100 grams and crab meat has 83 calories.
For macronutrient ratios, egg is much lighter in protein, much heavier in fat and similar to crab meat for carbs. Egg has a macronutrient ratio of 36:2:62 and for crab meat, 92:0:9 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Egg | Crab Meat | |
|---|---|---|
| Protein | 36% | 92% |
| Carbohydrates | 2% | ~ |
| Fat | 62% | 9% |
| Alcohol | ~ | ~ |
carbohydrates
Both egg and crab meat are low in carbohydrates - egg has 0.72g of total carbs per 100 grams and crab meat does not contain significant amounts.
sugar
Egg and crab meat contain similar amounts of sugar - egg has 0.37g of sugar per 100 grams and crab meat does not contain significant amounts.
Protein
protein
Both egg and crab meat are high in protein. Crab meat has 42% more protein than egg - egg has 12.6g of protein per 100 grams and crab meat has 17.9g of protein.
Fat
saturated fat
Crab meat has 14.5 times less saturated fat than egg - egg has 3.1g of saturated fat per 100 grams and crab meat has 0.2g of saturated fat.
trans fat
Both egg and crab meat are low in trans fat - egg has 0.04g of trans fat per 100 grams and crab meat has 0.01g of trans fat.
cholesterol
Egg is high in cholesterol and crab meat has 74% less cholesterol than egg - egg has 372mg of cholesterol per 100 grams and crab meat has 97mg of cholesterol.
Vitamins
Vitamin C
Crab meat has more Vitamin C than egg - crab meat has 3.3mg of Vitamin C per 100 grams and egg does not contain significant amounts.
Vitamin A
Egg is an excellent source of Vitamin A and it has 159 times more Vitamin A than crab meat - egg has 160ug of Vitamin A per 100 grams and crab meat has 1ug of Vitamin A.
Vitamin D
Egg is a great source of Vitamin D and it has more Vitamin D than crab meat - egg has 82iu of Vitamin D per 100 grams and crab meat does not contain significant amounts.
Vitamin E
Egg and crab meat contain similar amounts of Vitamin E - egg has 1.1mg of Vitamin E per 100 grams and crab meat has 1.8mg of Vitamin E.
Vitamin K
Egg and crab meat contain similar amounts of Vitamin K - egg has 0.3ug of Vitamin K per 100 grams and crab meat has 0.3ug of Vitamin K.
The B Vitamins
Egg has more riboflavin, however, crab meat contains more niacin and Vitamin B12. Both egg and crab meat contain significant amounts of thiamin, pantothenic acid, Vitamin B6 and folate.
| Egg | Crab Meat | |
|---|---|---|
| Thiamin | 0.04 MG | 0.023 MG |
| Riboflavin | 0.457 MG | 0.093 MG |
| Niacin | 0.075 MG | 2.747 MG |
| Pantothenic acid | 1.533 MG | 0.997 MG |
| Vitamin B6 | 0.17 MG | 0.156 MG |
| Folate | 47 UG | 51 UG |
| Vitamin B12 | 0.89 UG | 3.33 UG |
Minerals
calcium
Both egg and crab meat are high in calcium. Crab meat has 63% more calcium than egg - egg has 56mg of calcium per 100 grams and crab meat has 91mg of calcium.
iron
Egg has 250% more iron than crab meat - egg has 1.8mg of iron per 100 grams and crab meat has 0.5mg of iron.
potassium
Crab meat is a great source of potassium and it has 88% more potassium than egg - egg has 138mg of potassium per 100 grams and crab meat has 259mg of potassium.
Omega-3 and Omega-6
omega 3s
For omega-3 fatty acids, egg has more alpha linoleic acid (ALA) than crab meat per 100 grams, however, crab meat contains more epa than egg per 100 grams. Both egg and crab meat contain significant amounts of DHA.
| Egg | Crab Meat | |
|---|---|---|
| alpha linoleic acid | 0.048 G | 0.009 G |
| DHA | 0.058 G | 0.067 G |
| DPA | 0.007 G | 0.009 G |
| EPA | ~ | 0.101 G |
| Total | 0.113 G | 0.186 G |
omega 6s
Comparing omega-6 fatty acids, egg has more linoleic acid than crab meat per 100 grams.
| Egg | Crab Meat | |
|---|---|---|
| other omega 6 | 0.018 G | 0.005 G |
| linoleic acid | 1.555 G | 0.02 G |
| Total | 1.573 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.
Egg 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 % |
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5% | potassium | 5% |
|
MG % | |
| MG % |
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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 % |
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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 % |
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5% | manganese | 5% |
|
MG % | |
| UG % |
|
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 egg or crab meat contain more calories in 100 grams?Egg is high in calories and crab meat has 40% less calories than egg - egg has 143 calories in 100g and crab meat has 83 calories.
Is egg or crab meat better for protein?
Both egg and crab meat are high in protein. Crab meat has 40% more protein than egg - egg has 12.6g of protein per 100 grams and crab meat has 17.9g of protein.
Does egg or crab meat contain more calcium?
Both egg and crab meat are high in calcium. Crab meat has 60% more calcium than egg - egg has 56mg of calcium in 100 grams and crab meat has 91mg of calcium.