Salmon vs Crab meat - Health impact and Nutrition Comparison
In general, fish and crabs are the most popular marine food consumed by humans. In this article, we are going to 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.
Salmons is 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  .
Salmons and crabmeat are often interchangeably used in the kitchen. They are delicious and simply cooked. Both have completely different tastes and are used in different dishes. In Charlotte, Island salmon is one of the main sources of food. They are used in Salmon Pasta Sesame-Crusted Salmon and Salmon Tacos. Crabs are eaten as a dish in many different ways. Moreover, some species can be eaten whole and some species are eaten just the claws or legs .
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.
Salmons contain more calories, than crab meat. The calories level of salmon is almost 2 times higher. It contains 150 calories per 100 g, while crab meat contains 87 calories per 100 g .
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  .
In the human body, potassium has important functions, may help with normal water balance and blood pressure. Salmon contains more potassium than crab meat. The level of potassium in salmon is 2 times higher than in crab meat. It is equal to 490 mg per 100 g, whereas crab meat contains 262 mg per 100g  .
It cannot be stated, which food is richer in vitamins. However, crab meat contains more Vitamin B12, Vitamin C, and Folate. The amount of Vitamin B12 is 2 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. The level of Vitamin B6 in salmon is 5 times higher than in crab meat  .
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, and also contain bioactive PLs with strong antithrombotic cardioprotective activities .
One study showed that 0.45-4.5 grams daily intake of omega-3 fatty acids may improve arterial function .
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, which makes them a good source of this antioxidant  .
We all know that calcium is a very important mineral for bone health. The second mineral which is also important for bone health is phosphors. In this case, crabmeat is a great source of both of these minerals. As a result, by eating crab meat you can lower the risk of developing osteoporosis, especially, if you are getting older .
According to studies, a high-fat diet supplemented with fish oil may reduce the risk of impaired glucose tolerance and hepatic steatosis. Simply put, including fish oil in your diets, may improve metabolic features associated with type 2 diabetes. Besides, salmons are a good source of magnesium, which deficiency has been associated with chronic diseases such as diabetes mellitus .
Crabmeat is low in calories and high in protein, which makes it a great choice if you are on a diet. Cooked crab meat contains 17 grams of protein, which is 40% of recommended daily intake for adults. Protein can help you to feel full for longer and may reduce the total number of calories that they eat. On the other hand, salmons and crabs are both great sources of omega-3 fats. According to studies, omega-3 fats may promote weight loss and decrease belly fat in overweight individuals .
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 are also a good source of Vitamin B3 (niacin), which may help to lower LDL “bad” cholesterol and prevent heart disease  .
Vitamin B12 has an important 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 major birth defects 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 6 micrograms per 100g .
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 the allergy. Symptoms are common, 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 .
Sodium is an important 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 .
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.
Vitamin and Mineral Summary Scores
Comparison summary table
|Lower in Sodium|
|Lower in Cholesterol|
|Lower in Saturated Fat|
|Lower in price|
|Rich in minerals|
|Lower in Sugars||Equal|
|Lower in glycemic index||Equal|
|Rich in vitamins||Equal|
Which food is preferable in case of diets?
|Low Calories diet|
|Low Fats diet|
|Low Carbs diet||Equal|
|Low glycemic index diet||Equal|
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All nutrients comparison - raw data values