Crab meat vs. Lobster - What is the difference?

Classification and Appearance

Crabs and lobsters are both classified as members of the phylum Arthropoda and the subphylum Crustacea. However, they belong to different families within the order Decapoda, which includes other crustaceans such as shrimp, prawns, and crayfish.

Crabs are classified in the family Portunidae, which includes over 400 species of crabs found in both saltwater and freshwater habitats worldwide. 

Lobsters, conversely, are classified in the family Nephropidae, which includes over 50 species of lobsters found in cold, deep waters of the Atlantic, Pacific, and Indian Oceans. 

Crabs have a broad, flattened body and typically have five pairs of legs, with the first pair modified into claws. Lobsters have long, cylindrical bodies with five pairs of legs, the first two modified into large claws.

In summary, we can surely say that crab meat and lobster are not the same thing. 

Taste and Use

Crab meat has a sweeter, more delicate flavor than lobster, which has a stronger, more savory taste. Crab meat is generally more tender and flakier than lobster meat, which can be firmer and denser.

Both crab meat and lobster can be prepared in various ways, such as boiled, steamed, grilled, or baked, but they may require different cooking times and methods.

Macronutrients and Calories

The two types of seafood have nearly identical macronutrient compositions, consisting of 78% water, 19% protein, and only 3% other nutrients. 

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison

Crab meat

2

Protein: 19.35 g

Fats: 1.54 g

Carbs: 0 g

Water: 77.55 g

Other: 1.56 g

Lobster

2

Protein: 19 g

Fats: 0.86 g

Carbs: 0 g

Water: 78.11 g

Other: 2.03 g

Contains more FatsFats

+79.1%

Contains more OtherOther

+30.1%

~equal in Protein ~19g

~equal in Carbs ~0g

~equal in Water ~78.11g

Fats

While crab meat is two times higher in fats, these two dishes are very low-fat foods, providing less than 2g per 100g serving.

Crab meat has a preferable fat profile, being richer in polyunsaturated fats, such as omega-3 fatty acids, and lower in saturated fats. Crab meat is also almost three times lower in cholesterol.

Despite being low in fats, these two types of seafood, especially lobster, are high in cholesterol. Lobster falls in the top 7% of foods as a source of cholesterol.

Fat Type Comparison

Fat type breakdown side-by-side comparison

Crab meat

2

Saturated Fat: Sat. Fat 0.133 g

Monounsaturated Fat: Mono. Fat 0.185 g

Polyunsaturated fat: Poly. Fat 0.536 g

Lobster

1

Saturated Fat: Sat. Fat 0.208 g

Monounsaturated Fat: Mono. Fat 0.253 g

Polyunsaturated fat: Poly. Fat 0.34 g

Contains less Sat. FatSaturated Fat	-36.1%
Contains more Poly. FatPolyunsaturated fat	+57.6%

Contains more Mono. FatMonounsaturated Fat

+36.8%

Vitamins

Crab meat is the ultimate winner in the vitamin category, being eight times richer in vitamin B12, seven times richer in vitamin A, five times richer in folate or vitamin B9, and three times richer in vitamin B2. Crab meat is also higher in vitamins C, B1, and B6.

Nevertheless, lobster contains four times more vitamin B5 and 1.4 times more vitamin B3.

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

7

Lobster

4

Contains more Vitamin CVitamin C	+∞%
Contains more Vitamin AVitamin A	+625%
Contains more Vitamin B1Vitamin B1	+130.4%
Contains more Vitamin B2Vitamin B2	+223.5%
Contains more Vitamin B6Vitamin B6	+51.3%
Contains more Vitamin B12Vitamin B12	+704.2%
Contains more FolateFolate	+363.6%

Contains more Vitamin B3Vitamin B3	+36.6%
Contains more Vitamin B5Vitamin B5	+316.8%

~equal in Vitamin D ~0µg

~equal in Vitamin K ~0µg

Minerals

Crab meat can also be a better source of many minerals. It contains higher levels of iron, zinc, phosphorus, magnesium, and potassium.

However, lobster is richer in selenium, manganese, calcium, and copper. Lobster is also lower in sodium.

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

5

Lobster

5

Contains more MagnesiumMagnesium	+46.5%
Contains more PotassiumPotassium	+13.9%
Contains more IronIron	+162.1%
Contains more ZincZinc	+88.1%
Contains more PhosphorusPhosphorus	+51.4%

Contains more CalciumCalcium	+62.7%
Contains more CopperCopper	+31.1%
Contains less SodiumSodium	-54.7%
Contains more ManganeseManganese	+62.5%
Contains more SeleniumSelenium	+82.8%

Glycemic Index

The glycemic index of foods with no carbohydrates, such as crab meat and lobster, is considered to be 0, as these foods do not increase blood glucose levels after consumption.

Cardiovascular Health

Research focusing on omega-3 fatty acid intake has concluded that 1 to 2 seafood meals per week should be consumed to reduce the risk of cardiovascular disease, such as congestive heart failure, coronary heart disease, ischemic stroke, and sudden cardiac death, especially when seafood replaces the intake of less healthy foods (1). Crab meat is a better source of omega-3 fatty acids compared to lobster.

Studies also find that substituting seafood for other dietary animal products may be cardioprotective, whether or not they are high in n-3 fatty acids, due to the lower level of saturated fats and cholesterol (2). While crab and lobster are higher in cholesterol than most other seafood products, crab meat contains less cholesterol.

That being said, it’s essential to mention the words of Eric Rimm, professor in the Departments of Epidemiology and Nutrition at Harvard T.H. Chan School of Public Health (3):

“Dietary cholesterol isn’t as important as was once thought. In the context of an overall healthy diet, dietary cholesterol is not strongly related to an increase in blood cholesterol or heart disease.”

Diabetes

As mentioned above, crab meat and lobster contain no carbohydrates, thus having glycemic index values of 0. This means that consuming these foods does not raise blood glucose levels but still affects blood insulin levels.

Studies find that eating a lot of seafood can reduce both fasting and postprandial risk markers of insulin resistance. However, the exception is shellfish, such as lobster and crab, and fried lean fish, the intake of which is associated with impaired glycaemic control (4).

At the same time, crab meat and lobster are rich in a phytochemical called astaxanthin. This phytochemical has been researched to improve insulin resistance and secretion, reduce hyperglycemia, and have protective effects against retinopathy, nephropathy, and neuropathy (5). 

Brain health

Some studies show that B-complex vitamins and omega-3 fatty acids amplify each other's function and may enhance cognitive functioning (6). Crab meat and lobster are extremely rich in these nutrients. Hence, consumption of these foods may be beneficial for brain health. 

Allergy

Crab meat and lobster are included in the list of top food allergens in the US (7). Symptoms of this allergy may include diarrhea, vomiting, stomach cramps and pain, shortness of breath, and swelling of the throat. There may be phases of anaphylactic shock that require immediate treatment (8).

Sources

1. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6903778/
2. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3705336/
3. https://www.hsph.harvard.edu/news/hsph-in-the-news/lobster-healthy-protein/
4. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6536831/
5. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC7401277/
6. https://pubmed.ncbi.nlm.nih.gov/25877495/ 
7. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4241964/ 
8. https://acaai.org/allergies/allergic-conditions/food/shellfish/