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  6. Tuna vs. Crab meat

Tuna vs. Crab meat — In-Depth Nutrition Comparison

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How are Tuna and Crab meat different?

  • Tuna is richer in Vitamin B3, Selenium, Vitamin B6, and Potassium, while Crab meat is higher in Vitamin B12, Copper, Zinc, Folate, and Vitamin C.
  • Crab meat covers your daily need of Vitamin B12 381% more than Tuna.
  • Tuna contains 16 times more Vitamin B3 than Crab meat. Tuna contains 22.07mg of Vitamin B3, while Crab meat contains 1.34mg.
  • Tuna is lower in Sodium.

Fish, tuna, yellowfin, fresh, cooked, dry heat and Crustaceans, crab, alaska king, cooked, moist heat types were used in this article.

Infographic

Tuna vs Crab meat 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.
Tuna
Tuna
5
:
5
Crab meat
Crab meat
Contains more Iron +21.1%
Contains more Phosphorus +18.9%
Contains more Potassium +101.1%
Contains less Sodium -95%
Contains more Selenium +170.5%
Contains more Calcium +1375%
Contains more Magnesium +50%
Contains more Zinc +1593.3%
Contains more Copper +2648.8%
Contains more Manganese +207.7%
Tuna
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 2% 35% 30% 143% 47% 8% 13% 15% 2% 591%
Crab meat
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 18% 29% 45% 120% 24% 140% 208% 394% 6% 219%
Contains more Iron +21.1%
Contains more Phosphorus +18.9%
Contains more Potassium +101.1%
Contains less Sodium -95%
Contains more Selenium +170.5%
Contains more Calcium +1375%
Contains more Magnesium +50%
Contains more Zinc +1593.3%
Contains more Copper +2648.8%
Contains more Manganese +207.7%

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.
Tuna
Tuna
8
:
4
Crab meat
Crab meat
Contains more Vitamin A +124.1%
Contains more Vitamin B1 +152.8%
Contains more Vitamin B2 +149.1%
Contains more Vitamin B3 +1547%
Contains more Vitamin B6 +476.7%
Contains more Vitamin C +∞%
Contains more Vitamin B5 +19.8%
Contains more Folate +2450%
Contains more Vitamin B12 +389.4%
Tuna
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 4% 6% 60% 0% 34% 32% 414% 21% 240% 2% 294% 1%
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%
Contains more Vitamin A +124.1%
Contains more Vitamin B1 +152.8%
Contains more Vitamin B2 +149.1%
Contains more Vitamin B3 +1547%
Contains more Vitamin B6 +476.7%
Contains more Vitamin C +∞%
Contains more Vitamin B5 +19.8%
Contains more Folate +2450%
Contains more Vitamin B12 +389.4%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Tuna
Tuna
1
:
3
Crab meat
Crab meat
Contains more Protein +50.6%
Contains more Fats +161%
Contains more Water +12.4%
Contains more Other +21.9%
Tuna
29% 69%
Protein: 29.15 g
Fats: 0.59 g
Carbs: 0 g
Water: 68.98 g
Other: 1.28 g
Crab meat
19% 78%
Protein: 19.35 g
Fats: 1.54 g
Carbs: 0 g
Water: 77.55 g
Other: 1.56 g
Contains more Protein +50.6%
Contains more Fats +161%
Contains more Water +12.4%
Contains more Other +21.9%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Tuna
Tuna
0
:
3
Crab meat
Crab meat
Contains less Saturated Fat -35.1%
Contains more Monounsaturated Fat +34.1%
Contains more Polyunsaturated fat +206.3%
Tuna
40% 27% 34%
Saturated Fat: 0.205 g
Monounsaturated Fat: 0.138 g
Polyunsaturated fat: 0.175 g
Crab meat
16% 22% 63%
Saturated Fat: 0.133 g
Monounsaturated Fat: 0.185 g
Polyunsaturated fat: 0.536 g
Contains less Saturated Fat -35.1%
Contains more Monounsaturated Fat +34.1%
Contains more Polyunsaturated fat +206.3%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Tuna Crab meat Opinion
Protein 29.15g 19.35g Tuna
Fats 0.59g 1.54g Crab meat
Calories 130kcal 97kcal Tuna
Calcium 4mg 59mg Crab meat
Iron 0.92mg 0.76mg Tuna
Magnesium 42mg 63mg Crab meat
Phosphorus 333mg 280mg Tuna
Potassium 527mg 262mg Tuna
Sodium 54mg 1072mg Tuna
Zinc 0.45mg 7.62mg Crab meat
Copper 0.043mg 1.182mg Crab meat
Manganese 0.013mg 0.04mg Crab meat
Selenium 108.2µg 40µg Tuna
Vitamin A 65IU 29IU Tuna
Vitamin A RAE 22µg 9µg Tuna
Vitamin E 0.29mg Tuna
Vitamin D 82IU Tuna
Vitamin D 2µg Tuna
Vitamin C 0mg 7.6mg Crab meat
Vitamin B1 0.134mg 0.053mg Tuna
Vitamin B2 0.137mg 0.055mg Tuna
Vitamin B3 22.07mg 1.34mg Tuna
Vitamin B5 0.334mg 0.4mg Crab meat
Vitamin B6 1.038mg 0.18mg Tuna
Folate 2µg 51µg Crab meat
Vitamin B12 2.35µg 11.5µg Crab meat
Vitamin K 0.1µg Tuna
Tryptophan 0.313mg 0.269mg Tuna
Threonine 1.224mg 0.783mg Tuna
Isoleucine 1.287mg 0.938mg Tuna
Leucine 2.27mg 1.536mg Tuna
Lysine 2.565mg 1.684mg Tuna
Methionine 0.827mg 0.545mg Tuna
Phenylalanine 1.091mg 0.817mg Tuna
Valine 1.438mg 0.91mg Tuna
Histidine 0.822mg 0.393mg Tuna
Cholesterol 47mg 53mg Tuna
Trans Fat 0.02g Crab meat
Saturated Fat 0.205g 0.133g Crab meat
Omega-3 - DHA 0.105g 0.118g Crab meat
Omega-3 - EPA 0.015g 0.295g Crab meat
Omega-3 - DPA 0.005g 0.031g Crab meat
Monounsaturated Fat 0.138g 0.185g Crab meat
Polyunsaturated fat 0.175g 0.536g Crab meat
Omega-6 - Eicosadienoic acid 0.002g Tuna

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Tuna Crab meat
Low Fats diet ok
Low Carbs diet Equal
Low Calories diet ok
Low Glycemic Index diet Equal

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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
92%
Tuna
135%
Crab meat
Minerals Daily Need Coverage Score
88%
Tuna
120%
Crab meat

Comparison summary

Which food contains less Sodium?
Tuna
Tuna contains less Sodium (difference - 1018mg)
Which food is lower in Cholesterol?
Tuna
Tuna is lower in Cholesterol (difference - 6mg)
Which food is cheaper?
Tuna
Tuna is cheaper (difference - $12)
Which food is richer in vitamins?
Tuna
Tuna is relatively richer in vitamins
Which food is lower in Sugar?
Crab meat
Crab meat is lower in Sugar (difference - 0g)
Which food is lower in Saturated Fat?
Crab meat
Crab meat is lower in Saturated Fat (difference - 0.072g)
Which food is lower in glycemic index?
?
The foods have equal glycemic indexes (0)
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.

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. Tuna - https://fdc.nal.usda.gov/fdc-app.html#/food-details/172006/nutrients
  2. Crab meat - https://fdc.nal.usda.gov/fdc-app.html#/food-details/174202/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.