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  6. Crab meat vs. Squid as food

Crab meat vs. Squid as food — In-Depth Nutrition Comparison

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What are the main differences between Crab meat and Squid as food?

  • Crab meat is richer in Vitamin B12, Zinc, and Copper, while Squid as food is higher in Vitamin B2, Iron, Selenium, Phosphorus, and Vitamin A RAE.
  • Crab meat's daily need coverage for Vitamin B12 is 254% higher.
  • Squid as food has 2 times less Zinc than Crab meat. Crab meat has 7.62mg of Zinc, while Squid as food has 3.46mg.
  • Squid as food is lower in Sodium.

We used Crustaceans, crab, alaska king, cooked, moist heat and Mollusks, cuttlefish, mixed species, cooked, moist heat types in this comparison.

Infographic

Crab meat vs Squid as food infographic
Infographic link

Mineral Comparison

Mineral comparison score is based on the number of minerals by which one or the other food is richer. The "coverage" charts below show how much of the daily needs can be covered by 300 grams of the food.
Crab meat
Crab meat
3
:
7
Squid as food
Squid as food
Contains more Zinc +120.2%
Contains more Copper +18.4%
Contains more Calcium +205.1%
Contains more Iron +1326.3%
Contains more Phosphorus +107.1%
Contains more Potassium +143.1%
Contains less Sodium -30.6%
Contains more Manganese +422.5%
Contains more Selenium +124%
Equal in Magnesium - 60
Crab meat
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 18% 29% 45% 120% 24% 140% 208% 394% 6% 219%
Squid as food
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 54% 407% 43% 249% 57% 98% 95% 333% 28% 489%
Contains more Zinc +120.2%
Contains more Copper +18.4%
Contains more Calcium +205.1%
Contains more Iron +1326.3%
Contains more Phosphorus +107.1%
Contains more Potassium +143.1%
Contains less Sodium -30.6%
Contains more Manganese +422.5%
Contains more Selenium +124%
Equal in Magnesium - 60

Vitamin Comparison

Vitamin comparison score is based on the number of vitamins by which one or the other food is richer. The "coverage" charts below show how much of the daily needs can be covered by 300 grams of the food.
Crab meat
Crab meat
3
:
6
Squid as food
Squid as food
Contains more Vitamin B1 +211.8%
Contains more Folate +112.5%
Contains more Vitamin B12 +113%
Contains more Vitamin A +2227.6%
Contains more Vitamin C +11.8%
Contains more Vitamin B2 +3043.6%
Contains more Vitamin B3 +63.4%
Contains more Vitamin B5 +125%
Contains more Vitamin B6 +50%
Crab meat
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 2% 0% 0% 26% 14% 13% 26% 24% 42% 39% 1438% 0%
Squid as food
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 41% 0% 0% 29% 5% 399% 42% 54% 63% 18% 676% 0%
Contains more Vitamin B1 +211.8%
Contains more Folate +112.5%
Contains more Vitamin B12 +113%
Contains more Vitamin A +2227.6%
Contains more Vitamin C +11.8%
Contains more Vitamin B2 +3043.6%
Contains more Vitamin B3 +63.4%
Contains more Vitamin B5 +125%
Contains more Vitamin B6 +50%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Crab meat
Crab meat
2
:
3
Squid as food
Squid as food
Contains more Water +26.9%
Contains more Protein +67.9%
Contains more Carbs +∞%
Contains more Other +115.4%
Equal in Fats - 1.4
Crab meat
19% 78%
Protein: 19.35 g
Fats: 1.54 g
Carbs: 0 g
Water: 77.55 g
Other: 1.56 g
Squid as food
32% 61% 3%
Protein: 32.48 g
Fats: 1.4 g
Carbs: 1.64 g
Water: 61.12 g
Other: 3.36 g
Contains more Water +26.9%
Contains more Protein +67.9%
Contains more Carbs +∞%
Contains more Other +115.4%
Equal in Fats - 1.4

Fat Type Comparison

Fat type breakdown side-by-side comparison
Crab meat
Crab meat
3
:
0
Squid as food
Squid as food
Contains less Saturated Fat -43.6%
Contains more Monounsaturated Fat +14.2%
Contains more Polyunsaturated fat +100%
Crab meat
16% 22% 63%
Saturated Fat: 0.133 g
Monounsaturated Fat: 0.185 g
Polyunsaturated fat: 0.536 g
Squid as food
35% 24% 40%
Saturated Fat: 0.236 g
Monounsaturated Fat: 0.162 g
Polyunsaturated fat: 0.268 g
Contains less Saturated Fat -43.6%
Contains more Monounsaturated Fat +14.2%
Contains more Polyunsaturated fat +100%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Crab meat Squid as food
Lower in Sodium ok
Lower in Glycemic Index ok
Lower in price ok
Lower in Cholesterol ok
Lower in Saturated Fat ok
Lower in Sugar Equal
Rich in minerals Equal
Rich in vitamins Equal

All nutrients comparison - raw data values

Nutrient Crab meat Squid as food Opinion
Net carbs 0g 1.64g Squid as food
Protein 19.35g 32.48g Squid as food
Fats 1.54g 1.4g Crab meat
Carbs 0g 1.64g Squid as food
Calories 97kcal 158kcal Squid as food
Calcium 59mg 180mg Squid as food
Iron 0.76mg 10.84mg Squid as food
Magnesium 63mg 60mg Crab meat
Phosphorus 280mg 580mg Squid as food
Potassium 262mg 637mg Squid as food
Sodium 1072mg 744mg Squid as food
Zinc 7.62mg 3.46mg Crab meat
Copper 1.182mg 0.998mg Crab meat
Manganese 0.04mg 0.209mg Squid as food
Selenium 40µg 89.6µg Squid as food
Vitamin A 29IU 675IU Squid as food
Vitamin A RAE 9µg 203µg Squid as food
Vitamin C 7.6mg 8.5mg Squid as food
Vitamin B1 0.053mg 0.017mg Crab meat
Vitamin B2 0.055mg 1.729mg Squid as food
Vitamin B3 1.34mg 2.189mg Squid as food
Vitamin B5 0.4mg 0.9mg Squid as food
Vitamin B6 0.18mg 0.27mg Squid as food
Folate 51µg 24µg Crab meat
Vitamin B12 11.5µg 5.4µg Crab meat
Tryptophan 0.269mg 0.364mg Squid as food
Threonine 0.783mg 1.398mg Squid as food
Isoleucine 0.938mg 1.414mg Squid as food
Leucine 1.536mg 2.287mg Squid as food
Lysine 1.684mg 2.427mg Squid as food
Methionine 0.545mg 0.733mg Squid as food
Phenylalanine 0.817mg 1.164mg Squid as food
Valine 0.91mg 1.419mg Squid as food
Histidine 0.393mg 0.624mg Squid as food
Cholesterol 53mg 224mg Crab meat
Saturated Fat 0.133g 0.236g Crab meat
Omega-3 - DHA 0.118g 0.132g Squid as food
Omega-3 - EPA 0.295g 0.078g Crab meat
Omega-3 - DPA 0.031g 0.012g Crab meat
Monounsaturated Fat 0.185g 0.162g Crab meat
Polyunsaturated fat 0.536g 0.268g Crab meat

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Crab meat Squid as food
Low Fats diet ok
Low Carbs diet ok
Low Calories diet ok
Low Glycemic Index diet ok

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Vitamins & Minerals Daily Need Coverage Score

The summary scores indicate the extent to which this food can fulfill your daily vitamin and mineral requirements if you consume 3 servings, consisting of 100 grams of each (an approximation of 3 serving sizes).
Vitamins Daily Need Coverage Score
135%
Crab meat
110%
Squid as food
Minerals Daily Need Coverage Score
120%
Crab meat
185%
Squid as food

Comparison summary

Which food contains less Sodium?
Squid as food
Squid as food contains less Sodium (difference - 328mg)
Which food is lower in glycemic index?
Squid as food
Squid as food is lower in glycemic index (difference - 0)
Which food is cheaper?
Squid as food
Squid as food is cheaper (difference - $12)
Which food is lower in Cholesterol?
Crab meat
Crab meat is lower in Cholesterol (difference - 171mg)
Which food is lower in Saturated Fat?
Crab meat
Crab meat is lower in Saturated Fat (difference - 0.103g)
Which food contains less Sugar?
?
The foods are relatively equal in Sugar ( g)
Which food is richer in minerals?
?
It cannot be stated which food is richer in vitamins. See the charts below for detailed information. See the charts below for detailed information. See the charts below for detailed information.
Which food is richer in vitamins?
?
It cannot be stated which food is richer in vitamins. See the charts below for detailed information. See the charts below for detailed information. See the charts below for detailed information.

References

All the values for which the sources are not specified explicitly are taken from FDA’s Food Central. The exact link to the food presented on this page can be found below.

  1. Crab meat - https://fdc.nal.usda.gov/fdc-app.html#/food-details/174202/nutrients
  2. Squid as food - https://fdc.nal.usda.gov/fdc-app.html#/food-details/172010/nutrients

All the Daily Values are presented for males aged 31-50, for 2000-calorie diets.

Data provided by FoodStruct.com should be considered and used as information only. Please consult your physician before beginning any diet.