Foodstruct
Advanced Nutrition Search | Diet Analysis | Glycemic index chart

Crab meat vs Salmon - Health impact and Nutrition Comparison

Compare
Crab meat
vs
Salmon

Introduction

In general, fish and crabs are the most popular marine food consumed by humans. In this article, we are going to discuss the main differences in the nutrition of crab meat and salmon. Salmons are long fishes; they can change their coloring from silver to pink. Crabs typically have a very short tail. They can live in fresh and land water.

Varieties

Salmons is a group of fish that belong to the family of Salmonidae. This family includes chars and whitefishes.  There are many different types of salmon, but the most common species are Atlantic salmon, Chum salmon, and Masu salmon.  Crabs belong to the Brachyura family, which contains 93 different families. The most common crabs to eat are Soft-Shell crab, Maryland Blue crab, and Dungeness crab [1] [2].

Uses

Salmons and crabmeat are often interchangeably used in the kitchen. They are delicious and simply cooked. Both have completely different tastes and are used in different dishes. In Charlotte, Island salmon is one of the main sources of food. They are used in Salmon Pasta Sesame-Crusted Salmon and Salmon Tacos. Crabs are eaten as a dish in many different ways. Moreover, some species can be eaten whole and some species are eaten just the claws or legs [3].

Nutrition

Salmons and crab meat are rich in healthy compounds and macronutrients. However, to understand the difference between them, we created the nutritional infographic. Find it below.

Macronutrients and Glycemic Index

In general, the protein level of salmon and crab meat is equal. Besides, both contain no sugar and no fiber and have the same glycemic index - 0. Crabmeat contains more fats and cholesterol.

Calories

Salmons contain more calories, than crab meat. The calories level of salmon is almost 2 times higher. It contains 150 calories per 100 g, while crab meat contains 87 calories per 100 g [4].

Minerals

Overall, crab meat is richer in vitamins, than salmon. It contains more magnesium, copper, calcium, and phosphorus. The level of zinc in crab meat is 12 times higher than in salmon. On the other hand, salmon contains more potassium and less sodium than crab meat. Both have an equal level of iron [5] [6].

Potassium

In the human body, potassium has important functions, may help with normal water balance and blood pressure. Salmon contains more potassium than crab meat. The level of potassium in salmon is 2 times higher than in crab meat. It is equal to 490 mg per 100 g, whereas crab meat contains 262 mg per 100g [5] [6].

Vitamins

It cannot be stated, which food is richer in vitamins. However, crab meat contains more Vitamin B12, Vitamin C, and Folate. The amount of Vitamin B12 is 2 times higher in crab meat than in salmon, besides, just 2-3 ounces of crab meat contains an adult's daily B12 requirement. On the other hand, salmon is richer in Vitamin A, Vitamin B1, Vitamin B2, Vitamin B3, and Vitamins B5, B6. The level of Vitamin B6 in salmon is 5 times higher than in crab meat [5] [6].

HEALTH IMPACT

Cardiovascular Health

According to one study, omega-3 fatty acids may lower triglycerides, blood pressure and reduce the risk of developing heart disease. In this case, salmon is a good source of omega-3 fatty acids. They have more alpha-linoleic acid (ALA)  and DHA than crabmeat, and also contain bioactive PLs with strong antithrombotic cardioprotective activities [7].
One study showed that  0.45-4.5 grams daily intake of omega-3 fatty acids may improve arterial function [8]. 

Antioxidative Stress

Salmon has a red color because of astaxanthin, which belongs to the carotenoid family. That family has a strong antioxidant effect. Astaxanthin has many health benefits, such as a lower risk of heart disease, a lower cholesterol level in the body. Moreover, according to one study, astaxanthin may work with omega-3 fatty and protect the brain and nervous system from inflammation. Besides, salmons contain 0.4–3.8 mg of astaxanthin per 100 g, which makes them a good source of this antioxidant [9] [10]. 

Bone Health

We all know that calcium is a very important mineral for bone health. The second mineral which is also important for bone health is phosphors. In this case, crabmeat is a great source of both of these minerals. As a result, by eating crab meat you can lower the risk of developing osteoporosis, especially, if you are getting older [11].

Diabetes

According to studies, a high-fat diet supplemented with fish oil may reduce the risk of impaired glucose tolerance and hepatic steatosis. Simply put, including fish oil in your diets, may improve metabolic features associated with type 2 diabetes. Besides, salmons are a good source of magnesium, which deficiency has been associated with chronic diseases such as diabetes mellitus [12].

Diet

Crabmeat is low in calories and high in protein, which makes it a great choice if you are on a diet. Cooked crab meat contains 17 grams of protein, which is 40% of recommended daily intake for adults. Protein can help you to feel full for longer and may reduce the total number of calories that they eat. On the other hand, salmons and crabs are both great sources of omega-3 fats. According to studies, omega-3 fats may promote weight loss and decrease belly fat in overweight individuals [13]. 

Other health benefits

Salmons are rich in B vitamins, especially Vitamin B1 (thiamin). Studies show that the human body needs B vitamins to provide energy for the proper functioning of your brain, nerves, muscles, skin, and every cell in your body. Vitamin B1 also helps prevent heart, nerves, and digestive system diseases. Salmons are also a good source of Vitamin B3 (niacin), which may help to lower LDL “bad” cholesterol and prevent heart disease [14] [15]. 

Vitamin B12

Vitamin B12 has an important role in the human body. It may boost your energy, support the normal function of your nerve cells and improve your memory. Besides, Vitamin B12 may prevent major birth defects and support bone health. The daily intake of Vitamin B12 for adults is 2.4 micrograms. The amount of Vitamin B12 in salmon is about 6 micrograms per 100g [16].

Side Effects

Allergy

According to studies, 0.4% of adults in the USA have an allergy to shellfish. Protein parvalbumin in the muscle of most fish can cause the allergy. Symptoms are common, include hives, skin ras, headaches, diarrhea, and breathing difficulty. Salmons and crabmeat contain omega-3 fatty acids, which may have potential side effects including a fishy aftertaste and gastrointestinal disturbances. However, it is dose-dependent and should be chosen carefully [17]. 

Sodium

Sodium is an important mineral that is needed by the body. However, it is better to limit sodium intake to less than 2,3 mg per day. Too much salt may cause swollen hands and feet or a swollen face. Crabmeat contains a high amount of sodium, so try to adjust daily intake [18]. 

Summary   


Crabmeat is richer in minerals, has lower saturated fats and cholesterol. The level of zinc in crab meat is 12 times higher than in salmon. On the other hand, salmon contains less sodium and has a higher amount of Vitamin B complex.

References

  1. https://a-z-animals.com/animals/salmon/
  2. https://www.cabdirect.org/cabdirect/abstract/20067200555
  3. https://link.springer.com/content/pdf/10.1007/s13280-018-1060-9.pdf
  4. https://udspace.udel.edu/bitstream/handle/19716/189/SeafoodIsGood.pdf?sequence=1
  5. https://sci-hub.se/10.1093/jn/62.2.225
  6. https://onlinelibrary.wiley.com/doi/abs/10.1111/j.1365-2621.1981.tb04890.x
  7. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6357043/
  8. https://pubmed.ncbi.nlm.nih.gov/22317966/
  9. https://pubmed.ncbi.nlm.nih.gov/24955642/
  10. https://pubmed.ncbi.nlm.nih.gov/24402174/
  11. https://www.sciencedirect.com/science/article/abs/pii/S0009912012002391
  12. https://www.sciencedirect.com/science/article/abs/pii/S0899900713001044
  13. https://pubmed.ncbi.nlm.nih.gov/17502874/
  14. https://pubmed.ncbi.nlm.nih.gov/27488863/
  15. https://pubmed.ncbi.nlm.nih.gov/18375237/
  16. https://pubmed.ncbi.nlm.nih.gov/15619681/
  17. https://pubmed.ncbi.nlm.nih.gov/27613460/
  18. https://www.sciencedirect.com/science/article/pii/S2589537021000304
Article author photo Elen Khachatrian
Profession: Nutrition & Microbiology at YSU
Last updated: March 27, 2021

Infographic

Crab meat vs Salmon infographic
Copy 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" chart below show how much of the daily needs can be covered by 300 grams of the food
:
3
Salmon
Contains more Calcium +391.7%
Contains more Magnesium +117.2%
Contains more Copper +372.8%
Contains more Zinc +1090.6%
Contains more Phosphorus +40%
Contains more Potassium +87%
Contains less Sodium -95.9%
Equal in Iron - 0.8
Iron Calcium Potassium Magnesium Copper Zinc Phosphorus Sodium 29% 18% 24% 45% 394% 208% 120% 140%
Iron Calcium Potassium Magnesium Copper Zinc Phosphorus Sodium 30% 4% 44% 21% 84% 18% 86% 6%
Contains more Calcium +391.7%
Contains more Magnesium +117.2%
Contains more Copper +372.8%
Contains more Zinc +1090.6%
Contains more Phosphorus +40%
Contains more Potassium +87%
Contains less Sodium -95.9%
Equal in Iron - 0.8

Vitamin Comparison

Vitamin comparison score is based on the number of vitamins by which one or the other food is richer. The "coverage" chart below show how much of the daily needs can be covered by 300 grams of the food
:
6
Salmon
Contains more Vitamin C +∞%
Contains more Vitamin B12 +261.6%
Contains more Folate +104%
Contains more Vitamin A +37.9%
Contains more Vitamin B1 +326.4%
Contains more Vitamin B2 +590.9%
Contains more Vitamin B3 +486.6%
Contains more Vitamin B5 +316%
Contains more Vitamin B6 +354.4%
Vitamin C Vitamin A Vitamin E Vitamin D Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Vitamin B12 Vitamin K Folate 26% 2% 0% 0% 14% 13% 26% 24% 42% 1438% 0% 39%
Vitamin C Vitamin A Vitamin E Vitamin D Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Vitamin B12 Vitamin K Folate 0% 3% 0% 0% 57% 88% 148% 100% 189% 398% 0% 19%
Contains more Vitamin C +∞%
Contains more Vitamin B12 +261.6%
Contains more Folate +104%
Contains more Vitamin A +37.9%
Contains more Vitamin B1 +326.4%
Contains more Vitamin B2 +590.9%
Contains more Vitamin B3 +486.6%
Contains more Vitamin B5 +316%
Contains more Vitamin B6 +354.4%

Vitamin and Mineral Summary Scores

Summary score is calculated by summing up the daily values contained in 300 grams of the product. Obviously the more the food fulfils human daily needs, the more the summary score is
Vitamin Summary Score
135
Crab meat
83
Salmon
Mineral Summary Score
122
Crab meat
36
Salmon

Macronutrients Comparison

Macronutrient comparison charts compare the amount of protein, total fats and total carbohydrates in 300 grams of the food. The displayed values show how much of the daily needs can be covered by 300 grams of the food
Protein
116%
Crab meat
119%
Salmon
Carbohydrates
0%
Crab meat
0%
Salmon
Fats
7%
Crab meat
29%
Salmon

Comparison summary table

Pay attention at the most right column. It shows the amounts side by side, making it easier to realize the amount of difference.
Crab meat Salmon
Lower in Sodium ok
Lower in Cholesterol ok
Lower in Saturated Fat ok
Lower in price ok
Rich in minerals ok
Lower in Sugars Equal
Lower in glycemic index Equal
Rich in vitamins Equal

Which food is preferable in case of diets?

ok
ok
is better in case of low diet
Crab meat Salmon
Low Calories diet ok
Low Fats diet ok
Low Carbs diet Equal
Low glycemic index diet Equal

People also compare

Comparison summary

Which food contains less Sodium?
Salmon
Salmon contains less Sodium (difference - 1028mg)
Which food is lower in Cholesterol?
Crab meat
Crab meat is lower in Cholesterol (difference - 2mg)
Which food is lower in Saturated Fat?
Crab meat
Crab meat is lower in Saturated Fat (difference - 0.848g)
Which food is cheaper?
Crab meat
Crab meat is cheaper (difference - $1)
Which food is richer in minerals?
Crab meat
Crab meat is relatively richer in minerals
Which food contains less Sugars?
?
The foods are relatively equal in Sugars ( g)
Which food is lower in glycemic index?
?
The foods have equal glycemic indexes (0)
Which food is richer in vitamins?
?
It cannot be definitely stated which food is richer in vitamins. See charts below for detailed information.

All nutrients comparison - raw data values

In the column "Opinion" we made some assumptions which could be controversial. For instance we are assuming that less saturated fats is good for you. Please ignore this column if you have your own opinion.We marked the nutrients, comparison of which we considered as not meaningful, as "N/A"
Nutrient Crab meat Salmon Opinion
Calories 97 142 Salmon
Protein 19.35 19.84 Salmon
Fats 1.54 6.34 Salmon
Vitamin C 7.6 0 Crab meat
Carbs 0 0
Cholesterol 53 55 Crab meat
Vitamin D
Iron 0.76 0.8 Salmon
Calcium 59 12 Crab meat
Potassium 262 490 Salmon
Magnesium 63 29 Crab meat
Sugars
Fiber 0 0
Copper 1.182 0.25 Crab meat
Zinc 7.62 0.64 Crab meat
Starch
Phosphorus 280 200 Crab meat
Sodium 1072 44 Salmon
Vitamin A 29 40 Salmon
Vitamin E
Vitamin D
Vitamin B1 0.053 0.226 Salmon
Vitamin B2 0.055 0.38 Salmon
Vitamin B3 1.34 7.86 Salmon
Vitamin B5 0.4 1.664 Salmon
Vitamin B6 0.18 0.818 Salmon
Vitamin B12 11.5 3.18 Crab meat
Vitamin K
Folate 51 25 Crab meat
Trans Fat
Saturated Fat 0.133 0.981 Crab meat
Monounsaturated Fat 0.185 2.103 Salmon
Polyunsaturated fat 0.536 2.539 Salmon
Tryptophan 0.269 0.222 Crab meat
Threonine 0.783 0.87 Salmon
Isoleucine 0.938 0.914 Crab meat
Leucine 1.536 1.613 Salmon
Lysine 1.684 1.822 Salmon
Methionine 0.545 0.587 Salmon
Phenylalanine 0.817 0.775 Crab meat
Valine 0.91 1.022 Salmon
Histidine 0.393 0.584 Salmon
Fructose

References

The source of all the nutrient values on the page (excluding the main article the sources for which are presented separately if present) is the USDA's FoodCentral. The exact links of the foods presented on this page can be found below.

  1. Crab meat - https://fdc.nal.usda.gov/fdc-app.html#/food-details/174202/nutrients
  2. Salmon - https://fdc.nal.usda.gov/fdc-app.html#/food-details/173686/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.