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Crab meat vs. Roe — In-Depth Nutrition Comparison

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The main differences between Crab meat and Roe

  • Crab meat is richer in Copper, and Zinc, yet Roe is richer in Vitamin B2, Phosphorus, Selenium, Vitamin B1, Vitamin B5, and Folate.
  • Daily need coverage for Cholesterol from Roe is 142% higher.
  • Crab meat contains 9 times more Copper than Roe. Crab meat contains 1.182mg of Copper, while Roe contains 0.128mg.
  • Roe contains less Sodium.

Food types used in this article are Crustaceans, crab, alaska king, cooked, moist heat and Fish, roe, mixed species, cooked, dry heat.

Infographic

Crab meat vs Roe 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.
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 45% 18% 23% 29% 394% 208% 120% 140% 5.2% 218%
Roe
Roe
3
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 19% 8.4% 25% 29% 43% 35% 221% 15% 1.7% 282%
Contains more MagnesiumMagnesium +142.3%
Contains more CalciumCalcium +110.7%
Contains more CopperCopper +823.4%
Contains more ZincZinc +495.3%
Contains more ManganeseManganese +207.7%
Contains more PhosphorusPhosphorus +83.9%
Contains less SodiumSodium -89.1%
Contains more SeleniumSelenium +29.3%
~equal in Potassium ~283mg
~equal in Iron ~0.77mg

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.
Vitamin C Vit. C Vitamin A Vit. A Vitamin E Vit. E Vitamin D Vit. D Vitamin B1 Vit. B1 Vitamin B2 Vit. B2 Vitamin B3 Vit. B3 Vitamin B5 Vit. B5 Vitamin B6 Vit. B6 Vitamin B12 Vit. B12 Vitamin K Vit. K Folate Folate Choline Choline 25% 1.7% 0% 0% 13% 13% 25% 24% 42% 1438% 0% 38% 0%
Roe
Roe
7
Vitamin C Vit. C Vitamin A Vit. A Vitamin E Vit. E Vitamin D Vit. D Vitamin B1 Vit. B1 Vitamin B2 Vit. B2 Vitamin B3 Vit. B3 Vitamin B5 Vit. B5 Vitamin B6 Vit. B6 Vitamin B12 Vit. B12 Vitamin K Vit. K Folate Folate Choline Choline 55% 18% 0% 0% 69% 219% 41% 69% 43% 1443% 0% 69% 0%
Contains more Vitamin CVitamin C +115.8%
Contains more Vitamin AVitamin A +944.8%
Contains more Vitamin B1Vitamin B1 +422.6%
Contains more Vitamin B2Vitamin B2 +1625.5%
Contains more Vitamin B3Vitamin B3 +63.6%
Contains more Vitamin B5Vitamin B5 +188.5%
Contains more FolateFolate +80.4%
~equal in Vitamin E ~mg
~equal in Vitamin D ~µg
~equal in Vitamin B6 ~0.185mg
~equal in Vitamin B12 ~11.54µg
~equal in Vitamin K ~µg
~equal in Choline ~mg

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
19% 78%
Protein: 19.35 g
Fats: 1.54 g
Carbs: 0 g
Water: 77.55 g
Other: 1.56 g
Roe
Roe
4
29% 8% 2% 59% 3%
Protein: 28.62 g
Fats: 8.23 g
Carbs: 1.92 g
Water: 58.63 g
Other: 2.6 g
Contains more WaterWater +32.3%
Contains more ProteinProtein +47.9%
Contains more FatsFats +434.4%
Contains more CarbsCarbs +∞%
Contains more OtherOther +66.7%

Fat Type Comparison

Fat type breakdown side-by-side comparison
16% 22% 63%
Saturated Fat: Sat. Fat 0.133 g
Monounsaturated Fat: Mono. Fat 0.185 g
Polyunsaturated fat: Poly. Fat 0.536 g
Roe
Roe
2
25% 29% 46%
Saturated Fat: Sat. Fat 1.866 g
Monounsaturated Fat: Mono. Fat 2.129 g
Polyunsaturated fat: Poly. Fat 3.404 g
Contains less Sat. FatSaturated Fat -92.9%
Contains more Mono. FatMonounsaturated Fat +1050.8%
Contains more Poly. FatPolyunsaturated fat +535.1%

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 Roe
Lower in Sodium ok
Rich in vitamins ok
Lower in Cholesterol ok
Lower in Saturated Fat ok
Lower in Glycemic Index ok
Lower in price ok
Lower in Sugar Equal
Rich in minerals Equal

All nutrients comparison - raw data values

Nutrient Crab meat Roe Opinion
Calories 97kcal 204kcal Roe
Protein 19.35g 28.62g Roe
Fats 1.54g 8.23g Roe
Vitamin C 7.6mg 16.4mg Roe
Net carbs 0g 1.92g Roe
Carbs 0g 1.92g Roe
Cholesterol 53mg 479mg Crab meat
Magnesium 63mg 26mg Crab meat
Calcium 59mg 28mg Crab meat
Potassium 262mg 283mg Roe
Iron 0.76mg 0.77mg Roe
Copper 1.182mg 0.128mg Crab meat
Zinc 7.62mg 1.28mg Crab meat
Phosphorus 280mg 515mg Roe
Sodium 1072mg 117mg Roe
Vitamin A 29IU 303IU Roe
Vitamin A RAE 9µg 91µg Roe
Manganese 0.04mg 0.013mg Crab meat
Selenium 40µg 51.7µg Roe
Vitamin B1 0.053mg 0.277mg Roe
Vitamin B2 0.055mg 0.949mg Roe
Vitamin B3 1.34mg 2.192mg Roe
Vitamin B5 0.4mg 1.154mg Roe
Vitamin B6 0.18mg 0.185mg Roe
Vitamin B12 11.5µg 11.54µg Roe
Folate 51µg 92µg Roe
Saturated Fat 0.133g 1.866g Crab meat
Monounsaturated Fat 0.185g 2.129g Roe
Polyunsaturated fat 0.536g 3.404g Roe
Tryptophan 0.269mg 0.375mg Roe
Threonine 0.783mg 1.305mg Roe
Isoleucine 0.938mg 1.465mg Roe
Leucine 1.536mg 2.509mg Roe
Lysine 1.684mg 2.179mg Roe
Methionine 0.545mg 0.71mg Roe
Phenylalanine 0.817mg 1.401mg Roe
Valine 0.91mg 1.676mg Roe
Histidine 0.393mg 0.778mg Roe
Omega-3 - EPA 0.295g 1.26g Roe
Omega-3 - DHA 0.118g 1.747g Roe
Omega-3 - DPA 0.031g 0.105g Roe

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Crab meat Roe
Low Calories diet ok
Low Fats diet ok
Low Carbs 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
125%
Crab meat
156%
Roe
Minerals Daily Need Coverage Score
120%
Crab meat
68%
Roe

Comparison summary

Which food contains less Sodium?
Roe
Roe contains less Sodium (difference - 955mg)
Which food is richer in vitamins?
Roe
Roe is relatively richer in vitamins
Which food is lower in Cholesterol?
Crab meat
Crab meat is lower in Cholesterol (difference - 426mg)
Which food is lower in Saturated Fat?
Crab meat
Crab meat is lower in Saturated Fat (difference - 1.733g)
Which food is lower in glycemic index?
Crab meat
Crab meat is lower in glycemic index (difference - 27)
Which food is cheaper?
Crab meat
Crab meat is cheaper (difference - $88)
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.

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. Roe - https://fdc.nal.usda.gov/fdc-app.html#/food-details/174239/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.