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Crab vs. Lobster — In-Depth Nutrition Comparison

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How are Crab and Lobster different?

  • Crab is higher in Vitamin B12, Folate, Phosphorus, Vitamin B2, Vitamin B3, and Vitamin E , however, Lobster is richer in Copper, Selenium, and Vitamin B5.
  • Daily need coverage for Copper from Lobster is 82% higher.
  • Crab contains 5 times more Vitamin B2 than Lobster. While Crab contains 0.093mg of Vitamin B2, Lobster contains only 0.017mg.
  • Crab has less Cholesterol.

Crustaceans, crab, blue, canned and Crustaceans, lobster, northern, cooked, moist heat are the varieties used in this article.

Infographic

Crab vs Lobster infographic
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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
4
:
Contains more Iron +72.4%
Contains more Phosphorus +26.5%
Contains more Potassium +12.6%
Contains more Manganese +13.8%
Contains more Magnesium +19.4%
Contains less Sodium -13.7%
Contains more Copper +90.4%
Contains more Selenium +70.4%
Equal in Calcium - 96
Equal in Zinc - 4.05
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 28% 19% 26% 101% 23% 74% 104% 272% 10% 234%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 29% 11% 31% 80% 21% 64% 111% 517% 9% 399%
Contains more Iron +72.4%
Contains more Phosphorus +26.5%
Contains more Potassium +12.6%
Contains more Manganese +13.8%
Contains more Magnesium +19.4%
Contains less Sodium -13.7%
Contains more Copper +90.4%
Contains more Selenium +70.4%
Equal in Calcium - 96
Equal in Zinc - 4.05

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
8
:
Contains more Vitamin E +84%
Contains more Vitamin C +∞%
Contains more Vitamin B2 +447.1%
Contains more Vitamin B3 +50.1%
Contains more Vitamin B6 +31.1%
Contains more Folate +363.6%
Contains more Vitamin B12 +132.9%
Contains more Vitamin K +∞%
Contains more Vitamin A +100%
Contains more Vitamin B5 +67.2%
Equal in Vitamin B1 - 0.023
Equal in Choline - 80.9
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Choline Vitamin K 1% 37% 0% 11% 6% 22% 52% 60% 36% 39% 417% 45% 1%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Choline Vitamin K 1% 20% 0% 0% 6% 4% 35% 101% 28% 9% 179% 45% 0%
Contains more Vitamin E +84%
Contains more Vitamin C +∞%
Contains more Vitamin B2 +447.1%
Contains more Vitamin B3 +50.1%
Contains more Vitamin B6 +31.1%
Contains more Folate +363.6%
Contains more Vitamin B12 +132.9%
Contains more Vitamin K +∞%
Contains more Vitamin A +100%
Contains more Vitamin B5 +67.2%
Equal in Vitamin B1 - 0.023
Equal in Choline - 80.9

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Crab
1
:
Contains more Fats +16.2%
Contains more Other +20.1%
Equal in Protein - 19
Equal in Water - 78.11
18% 80% 2%
Protein: 17.88 g
Fats: 0.74 g
Carbs: 0 g
Water: 79.69 g
Other: 1.69 g
19% 78% 2%
Protein: 19 g
Fats: 0.86 g
Carbs: 0 g
Water: 78.11 g
Other: 2.03 g
Contains more Fats +16.2%
Contains more Other +20.1%
Equal in Protein - 19
Equal in Water - 78.11

Fat Type Comparison

Fat type breakdown side-by-side comparison
Crab
1
:
Contains more Monounsaturated Fat +96.1%
Contains more Polyunsaturated fat +31.8%
Equal in Saturated Fat - 0.208
34% 22% 44%
Saturated Fat: 0.201 g
Monounsaturated Fat: 0.129 g
Polyunsaturated fat: 0.258 g
26% 32% 42%
Saturated Fat: 0.208 g
Monounsaturated Fat: 0.253 g
Polyunsaturated fat: 0.34 g
Contains more Monounsaturated Fat +96.1%
Contains more Polyunsaturated fat +31.8%
Equal in Saturated Fat - 0.208

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Crab Lobster Opinion
Protein 17.88g 19g Lobster
Fats 0.74g 0.86g Lobster
Calories 83kcal 89kcal Lobster
Calcium 91mg 96mg Lobster
Iron 0.5mg 0.29mg Crab
Magnesium 36mg 43mg Lobster
Phosphorus 234mg 185mg Crab
Potassium 259mg 230mg Crab
Sodium 563mg 486mg Lobster
Zinc 3.81mg 4.05mg Lobster
Copper 0.814mg 1.55mg Lobster
Manganese 0.074mg 0.065mg Crab
Selenium 42.9µg 73.1µg Lobster
Vitamin A 2IU 4IU Lobster
Vitamin A RAE 1µg 1µg
Vitamin E 1.84mg 1mg Crab
Vitamin D 0IU 1IU Lobster
Vitamin C 3.3mg 0mg Crab
Vitamin B1 0.023mg 0.023mg
Vitamin B2 0.093mg 0.017mg Crab
Vitamin B3 2.747mg 1.83mg Crab
Vitamin B5 0.997mg 1.667mg Lobster
Vitamin B6 0.156mg 0.119mg Crab
Folate 51µg 11µg Crab
Vitamin B12 3.33µg 1.43µg Crab
Choline 80.9mg 80.9mg
Vitamin K 0.3µg 0µg Crab
Tryptophan 0.226mg 0.248mg Lobster
Threonine 0.727mg 0.753mg Lobster
Isoleucine 0.776mg 0.832mg Lobster
Leucine 1.307mg 1.376mg Lobster
Lysine 1.386mg 1.426mg Lobster
Methionine 0.452mg 0.475mg Lobster
Phenylalanine 0.708mg 0.782mg Lobster
Valine 0.806mg 0.852mg Lobster
Histidine 0.393mg 0.475mg Lobster
Cholesterol 97mg 146mg Crab
Trans Fat 0.014g 0.013g Lobster
Saturated Fat 0.201g 0.208g Crab
Omega-3 - DHA 0.067g 0.078g Lobster
Omega-3 - EPA 0.101g 0.117g Lobster
Omega-3 - DPA 0.009g 0.006g Crab
Monounsaturated Fat 0.129g 0.253g Lobster
Polyunsaturated fat 0.258g 0.34g Lobster
Omega-6 - Eicosadienoic acid 0.005g 0.006g Lobster
Omega-6 - Linoleic acid 0.033g Lobster
Omega-3 - ALA 0.05g Lobster
Omega-3 - Eicosatrienoic acid 0.006g Lobster
Omega-6 - Dihomo-gamma-linoleic acid 0.006g Lobster

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Crab Lobster
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
56%
Crab
33%
Lobster
Minerals Daily Need Coverage Score
89%
Crab
127%
Lobster

Comparison summary

Which food contains less Sodium?
Lobster
Lobster contains less Sodium (difference - 77mg)
Which food is cheaper?
Lobster
Lobster is cheaper (difference - $12)
Which food is lower in Cholesterol?
Crab
Crab is lower in Cholesterol (difference - 49mg)
Which food is lower in Saturated Fat?
Crab
Crab is lower in Saturated Fat (difference - 0.007g)
Which food is richer in vitamins?
Crab
Crab is relatively richer in vitamins
Which food contains less Sugar?
?
The foods are relatively equal in Sugar (0 g)
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. Crab - https://fdc.nal.usda.gov/fdc-app.html#/food-details/171966/nutrients
  2. Lobster - https://fdc.nal.usda.gov/fdc-app.html#/food-details/174209/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.