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Crab meat vs Salmon - Health impact and Nutrition Comparison

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Article author photo Elen Khachatrian by Elen Khachatrian | Last updated on March 27, 2021
Education: Nutrition & Microbiology at YSU
Crab meat
vs
Salmon

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.

Introduction

In general, fish and crabs are the most popular marine food consumed by humans. In this article, we will 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 are 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].

Uses

Salmons and crabmeat are often interchangeably used in the kitchen. They are delicious and cooked. Both have entirely different tastes and are used in different dishes. In Charlotte, Island salmon is one of the significant sources of food. They are used in Salmon Pasta, Sesame-Crusted Salmon, and Salmon Tacos. Some species of crabs can be eaten whole, some with claws or legs [2].

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 two times higher. It contains 150 calories per 100 g, while crab meat contains 87 calories per 100 g [3].

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 [4] [5].

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
Contains more Calcium +391.7%
Contains more Magnesium +117.2%
Contains more Phosphorus +40%
Contains more Zinc +1090.6%
Contains more Copper +372.8%
Contains more Potassium +87%
Contains less Sodium -95.9%
Equal in Iron - 0.8
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 18% 29% 45% 120% 24% 140% 208% 394%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 4% 30% 21% 86% 44% 6% 18% 84%
Contains more Calcium +391.7%
Contains more Magnesium +117.2%
Contains more Phosphorus +40%
Contains more Zinc +1090.6%
Contains more Copper +372.8%
Contains more Potassium +87%
Contains less Sodium -95.9%
Equal in Iron - 0.8

Potassium

Potassium has essential functions in the human body and may help with average water balance and blood pressure. Salmon contains more potassium than crab meat. The level of potassium in salmon is two 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. Vitamin B12 is two 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. Vitamin B6 in salmon is five times higher than in crab meat [4] [5].

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 Folate +104%
Contains more Vitamin B12 +261.6%
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 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%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 3% 0% 0% 0% 57% 88% 148% 100% 189% 19% 398% 0%
Contains more Vitamin C +∞%
Contains more Folate +104%
Contains more Vitamin B12 +261.6%
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%

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.

Salmon contains bioactive PLs with antithrombotic cardioprotective activities [6].

One study showed that 0.45-4.5 grams daily omega-3 fatty acids might improve arterial function [7].

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, making them a good source of this antioxidant [8] [9].

Bone Health

We all know that calcium is an essential mineral for bone health. The second mineral which is also essential for bone health is phosphors. In this case, crabmeat is an excellent source of both of these minerals. As a result, eating crab meat can lower the risk of developing osteoporosis, especially getting older [10].

Diabetes

Including fish oil in your diets may improve metabolic features associated with type 2 diabetes. According to studies, a high-fat diet supplemented with fish oil may reduce the risk of impaired glucose tolerance and hepatic steatosis. Besides, salmons are an excellent source of magnesium, which deficiency has been associated with chronic diseases such as diabetes mellitus [11].

Diet

Crabmeat is low in calories and high in protein, making it a great choice if you are on a diet. Cooked crab meat contains 17 grams of protein, 40% of recommended daily intake for adults. Protein can help you feel full for longer and may reduce the total number of calories they eat. On the other hand, salmons and crabs are both excellent sources of omega-3 fats. According to studies, omega-3 fats may promote weight loss and decrease belly fat in overweight individuals [12].

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 is also a good source of Vitamin B3 (niacin), which may help to lower LDL "bad" cholesterol and prevent heart disease [13] [14].

Vitamin B12

Vitamin B12 has an essential 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 significant congenital disabilities 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 six micrograms per 100g [15].

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 an allergy, which symptoms 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 [16].

Sodium

Sodium is an essential 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 [17].

References

  1. http://etd.auburn.edu/handle/10415/6069
  2. https://link.springer.com/content/pdf/10.1007/s13280-018-1060-9.pdf
  3. https://udspace.udel.edu/bitstream/handle/19716/189/SeafoodIsGood.pdf?sequence=1
  4. https://sci-hub.se/10.1093/jn/62.2.225
  5. https://onlinelibrary.wiley.com/doi/abs/10.1111/j.1365-2621.1981.tb04890.x
  6. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6357043/
  7. https://pubmed.ncbi.nlm.nih.gov/22317966/
  8. https://pubmed.ncbi.nlm.nih.gov/24955642/
  9. https://pubmed.ncbi.nlm.nih.gov/24402174/
  10. https://www.sciencedirect.com/science/article/abs/pii/S0009912012002391
  11. https://www.sciencedirect.com/science/article/abs/pii/S0899900713001044
  12. https://pubmed.ncbi.nlm.nih.gov/17502874/
  13. https://pubmed.ncbi.nlm.nih.gov/27488863/
  14. https://pubmed.ncbi.nlm.nih.gov/18375237/
  15. https://pubmed.ncbi.nlm.nih.gov/15619681/
  16. https://pubmed.ncbi.nlm.nih.gov/27613460/
  17. https://www.sciencedirect.com/science/article/pii/S2589537021000304
Article author photo Elen Khachatrian
Education: Nutrition & Microbiology at YSU
Last updated: March 27, 2021

Infographic

Crab meat vs Salmon infographic
Infographic link

Comparison summary table

Pay attention to 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 Sugar Equal
Lower in glycemic index Equal
Rich in vitamins Equal

All nutrients comparison - raw data values

Nutrient Crab meat Salmon Opinion
Net carbs 0g 0g
Protein 19.35g 19.84g Salmon
Fats 1.54g 6.34g Salmon
Carbs 0g 0g
Calories 97kcal 142kcal Salmon
Starch g g
Fructose g g
Sugar g g
Fiber 0g 0g
Calcium 59mg 12mg Crab meat
Iron 0.76mg 0.8mg Salmon
Magnesium 63mg 29mg Crab meat
Phosphorus 280mg 200mg Crab meat
Potassium 262mg 490mg Salmon
Sodium 1072mg 44mg Salmon
Zinc 7.62mg 0.64mg Crab meat
Copper 1.182mg 0.25mg Crab meat
Vitamin A 29IU 40IU Salmon
Vitamin E mg mg
Vitamin D IU IU
Vitamin D µg µg
Vitamin C 7.6mg 0mg Crab meat
Vitamin B1 0.053mg 0.226mg Salmon
Vitamin B2 0.055mg 0.38mg Salmon
Vitamin B3 1.34mg 7.86mg Salmon
Vitamin B5 0.4mg 1.664mg Salmon
Vitamin B6 0.18mg 0.818mg Salmon
Folate 51µg 25µg Crab meat
Vitamin B12 11.5µg 3.18µg Crab meat
Vitamin K µg µg
Tryptophan 0.269mg 0.222mg Crab meat
Threonine 0.783mg 0.87mg Salmon
Isoleucine 0.938mg 0.914mg Crab meat
Leucine 1.536mg 1.613mg Salmon
Lysine 1.684mg 1.822mg Salmon
Methionine 0.545mg 0.587mg Salmon
Phenylalanine 0.817mg 0.775mg Crab meat
Valine 0.91mg 1.022mg Salmon
Histidine 0.393mg 0.584mg Salmon
Cholesterol 53mg 55mg Crab meat
Trans Fat g g
Saturated Fat 0.133g 0.981g Crab meat
Monounsaturated Fat 0.185g 2.103g Salmon
Polyunsaturated fat 0.536g 2.539g Salmon

Which food is preferable for your diet?

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

People also compare

Vitamin and Mineral Summary Scores

The summary score is calculated by summing up the daily values contained in 300 grams of the product. Obviously the more the food fulfills 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 food.
Protein
116%
Crab meat
119%
Salmon
Carbohydrates
0%
Crab meat
0%
Salmon
Fats
7%
Crab meat
29%
Salmon

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 Sugar?
?
The foods are relatively equal in Sugar ( g)
Which food is lower in glycemic index?
?
The foods have equal glycemic indexes (0)
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

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 to 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.