Salmon vs. Crab meat — Health Impact and Nutrition Comparison

Macronutrients and Glycemic Index

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

Calories

Salmons contain more calories than crab meat. The calories level of salmon is almost two times higher. It contains 206 calories per 100 g, while crab meat contains 87 calories per 100 g [3].

Minerals

Overall, crab meat is richer in minerals than salmon. It contains more magnesium, copper, calcium, and iron. The level of zinc in crab meat is 17 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 phosphorus [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" charts below show how much of the daily needs can be covered by 300 grams of the food.

Salmon

2

Crab meat

7

Contains more PotassiumPotassium	+46.6%
Contains less SodiumSodium	-94.3%

Contains more MagnesiumMagnesium	+110%
Contains more CalciumCalcium	+293.3%
Contains more IronIron	+123.5%
Contains more CopperCopper	+2312.2%
Contains more ZincZinc	+1672.1%
Contains more PhosphorusPhosphorus	+11.1%
Contains more ManganeseManganese	+150%

~equal in Selenium ~40µg

Vitamins

Salmon is higher in vitamins than crab meat. It is richer in Vitamin A, Vitamin B1, Vitamin B2, Vitamin B3, B5, and B6. Vitamin B6 in salmon is two times higher than in crab meat.

However, crab meat contains more Vitamin B12, C, and Folate. Vitamin B12 is three times higher in crab meat than in salmon; besides, just 2-3 ounces of crab meat contains an adult's daily B12 requirement [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" charts below show how much of the daily needs can be covered by 300 grams of the food.

Salmon

10

Crab meat

3

Contains more Vitamin AVitamin A	+693.1%
Contains more Vitamin EVitamin E	+∞%
Contains more Vitamin DVitamin D	+∞%
Contains more Vitamin B1Vitamin B1	+541.5%
Contains more Vitamin B2Vitamin B2	+145.5%
Contains more Vitamin B3Vitamin B3	+500.4%
Contains more Vitamin B5Vitamin B5	+268.8%
Contains more Vitamin B6Vitamin B6	+259.4%
Contains more Vitamin KVitamin K	+∞%
Contains more CholineCholine	+∞%

Contains more Vitamin CVitamin C	+105.4%
Contains more Vitamin B12Vitamin B12	+310.7%
Contains more FolateFolate	+50%

Cardiovascular Health

Section reviewed by cardiologist Astghik Grigoryan

According to one study, omega-3 fatty acids may lower triglycerides, and 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 is red 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, and 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 minerals. As a result, eating crab meat can lower the risk of developing osteoporosis, especially getting older [10].

Diabetes

Including fish oil in your diet 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 you 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 properly functioning 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 [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].

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 adjust your daily intake [17].