Crab Meat vs. Ham
Nutrition comparison of Crab Meat and Ham
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
crab meat
versus
ham
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in crab meat and ham:
- Both crab meat and ham are high in potassium and protein.
- Crab meat is an excellent source of calcium.
- Ham has more thiamin and riboflavin, however, crab meat contains more pantothenic acid, folate and Vitamin B12.
USDA sources for nutritional information: Crab Meat (Crustaceans, crab, blue, canned) and Ham (Ham, minced) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Ham is high in calories and crab meat has 68% less calories than ham - crab meat has 83 calories per 100 grams and ham has 263 calories.
For macronutrient ratios, crab meat is much heavier in protein, much lighter in fat and similar to ham for carbs. Crab meat has a macronutrient ratio of 92:0:8 and for ham, 25:3:72 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Crab Meat | Ham | |
|---|---|---|
| Protein | 92% | 25% |
| Carbohydrates | ~ | 3% |
| Fat | 8% | 72% |
| Alcohol | ~ | ~ |
carbohydrates
Both ham and crab meat are low in carbohydrates - ham has 1.8g of total carbs per 100 grams and crab meat does not contain significant amounts.
Protein
protein
Both crab meat and ham are high in protein. Crab meat has a little more protein (10%) than ham by weight - crab meat has 17.9g of protein per 100 grams and ham has 16.3g of protein.
Fat
saturated fat
Ham is high in saturated fat and crab meat has 97% less saturated fat than ham - crab meat has 0.2g of saturated fat per 100 grams and ham has 7.2g of saturated fat.
trans fat
Both crab meat and ham are low in trans fat - crab meat has 0.01g of trans fat per 100 grams and ham does not contain significant amounts.
cholesterol
Crab meat and ham contain similar amounts of cholesterol - crab meat has 97mg of cholesterol per 100 grams and ham has 70mg of cholesterol.
Vitamins
Vitamin C
Crab meat has more Vitamin C than ham - crab meat has 3.3mg of Vitamin C per 100 grams and ham does not contain significant amounts.
Vitamin A
Crab meat and ham contain similar amounts of Vitamin A - crab meat has 1ug of Vitamin A per 100 grams and ham does not contain significant amounts.
Vitamin D
Ham has more Vitamin D than crab meat - ham has 26iu of Vitamin D per 100 grams and crab meat does not contain significant amounts.
Vitamin E
Crab meat has 581% more Vitamin E than ham - crab meat has 1.8mg of Vitamin E per 100 grams and ham has 0.27mg of Vitamin E.
Vitamin K
Crab meat and ham contain similar amounts of Vitamin K - crab meat has 0.3ug of Vitamin K per 100 grams and ham does not contain significant amounts.
The B Vitamins
Ham has more thiamin and riboflavin, however, crab meat contains more pantothenic acid, folate and Vitamin B12. Both crab meat and ham contain significant amounts of niacin and Vitamin B6.
| Crab Meat | Ham | |
|---|---|---|
| Thiamin | 0.023 MG | 0.712 MG |
| Riboflavin | 0.093 MG | 0.19 MG |
| Niacin | 2.747 MG | 4.162 MG |
| Pantothenic acid | 0.997 MG | 0.18 MG |
| Vitamin B6 | 0.156 MG | 0.26 MG |
| Folate | 51 UG | 1 UG |
| Vitamin B12 | 3.33 UG | 0.95 UG |
Minerals
calcium
Crab meat is an excellent source of calcium and it has 810% more calcium than ham - crab meat has 91mg of calcium per 100 grams and ham has 10mg of calcium.
iron
Crab meat and ham contain similar amounts of iron - crab meat has 0.5mg of iron per 100 grams and ham has 0.79mg of iron.
potassium
Both crab meat and ham are high in potassium. Ham has 20% more potassium than crab meat - crab meat has 259mg of potassium per 100 grams and ham has 311mg of potassium.
Omega-3 and Omega-6
omega 3s
For omega-3 fatty acids, ham has more alpha linoleic acid (ALA) than crab meat per 100 grams, however, crab meat contains more dha and epa than ham per 100 grams.
| Crab Meat | Ham | |
|---|---|---|
| alpha linoleic acid | 0.009 G | 0.31 G |
| DHA | 0.067 G | ~ |
| EPA | 0.101 G | ~ |
| DPA | 0.009 G | ~ |
| Total | 0.186 G | 0.31 G |
omega 6s
Comparing omega-6 fatty acids, ham has more linoleic acid than crab meat per 100 grams.
| Crab Meat | Ham | |
|---|---|---|
| other omega 6 | 0.005 G | ~ |
| linoleic acid | 0.02 G | 2.16 G |
| Total | 0.025 G | 2.16 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 (%) |
Ham 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 ham contain more calories in 100 grams?Ham is high in calories and crab meat has 70% less calories than ham - crab meat has 83 calories in 100g and ham has 263 calories.
Is crab meat or ham better for protein?
Both crab meat and ham are high in protein. Crab meat has a little more protein ( 10%) than ham by weight - crab meat has 17.9g of protein per 100 grams and ham has 16.3g of protein.
Does crab meat or ham contain more calcium?
Crab meat is a rich source of calcium and it has 810% more calcium than ham - crab meat has 91mg of calcium in 100 grams and ham has 10mg of calcium.
Does crab meat or ham contain more potassium?
Both crab meat and ham are high in potassium. Ham has 20% more potassium than crab meat - crab meat has 259mg of potassium in 100 grams and ham has 311mg of potassium.