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Squid vs. Crab meat — In-Depth Nutrition Comparison

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What are the main differences between squid and crab meat?

  • Squid is richer in vitamin B2, iron, selenium, phosphorus, and vitamin A, while crab meat is higher in vitamin B12, zinc, and copper.
  • Crab meat's daily need coverage for vitamin B12 is 254% higher.
  • Crab meat has 31 times less vitamin B2 than squid. Squid has 1.729mg of vitamin B2, while crab meat has 0.055mg.
  • Crab meat is lower in cholesterol.

We used Mollusks, cuttlefish, mixed species, cooked, moist heat and Crustaceans, crab, alaska king, cooked, moist heat types in this comparison.

Infographic

Squid vs Crab meat 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.
Squid
7
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 43% 54% 56% 407% 333% 94% 249% 97% 27% 489%
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%
Contains more CalciumCalcium +205.1%
Contains more PotassiumPotassium +143.1%
Contains more IronIron +1326.3%
Contains more PhosphorusPhosphorus +107.1%
Contains less SodiumSodium -30.6%
Contains more ManganeseManganese +422.5%
Contains more SeleniumSelenium +124%
Contains more CopperCopper +18.4%
Contains more ZincZinc +120.2%
~equal in Magnesium ~63mg

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.
Squid
6
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 28% 68% 0% 0% 4.3% 399% 41% 54% 62% 675% 0% 18% 0%
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% 3% 0% 0% 13% 13% 25% 24% 42% 1438% 0% 38% 0%
Contains more Vitamin CVitamin C +11.8%
Contains more Vitamin AVitamin A +2155.6%
Contains more Vitamin B2Vitamin B2 +3043.6%
Contains more Vitamin B3Vitamin B3 +63.4%
Contains more Vitamin B5Vitamin B5 +125%
Contains more Vitamin B6Vitamin B6 +50%
Contains more Vitamin B1Vitamin B1 +211.8%
Contains more Vitamin B12Vitamin B12 +113%
Contains more FolateFolate +112.5%
~equal in Vitamin E ~mg
~equal in Vitamin D ~µg
~equal in Vitamin K ~µg
~equal in Choline ~mg

All nutrients comparison - raw data values

Nutrient Squid Crab meat DV% diff.
Vitamin B12 5.4µg 11.5µg 254%
Vitamin B2 1.729mg 0.055mg 129%
Iron 10.84mg 0.76mg 126%
Selenium 89.6µg 40µg 90%
Cholesterol 224mg 53mg 57%
Phosphorus 580mg 280mg 43%
Zinc 3.46mg 7.62mg 38%
Protein 32.48g 19.35g 26%
Vitamin A 203µg 9µg 22%
Copper 0.998mg 1.182mg 20%
Sodium 744mg 1072mg 14%
Calcium 180mg 59mg 12%
Potassium 637mg 262mg 11%
Vitamin B5 0.9mg 0.4mg 10%
Vitamin B6 0.27mg 0.18mg 7%
Folate 24µg 51µg 7%
Manganese 0.209mg 0.04mg 7%
Vitamin B3 2.189mg 1.34mg 5%
Calories 158kcal 97kcal 3%
Vitamin B1 0.017mg 0.053mg 3%
Polyunsaturated fat 0.268g 0.536g 2%
Magnesium 60mg 63mg 1%
Carbs 1.64g 0g 1%
Vitamin C 8.5mg 7.6mg 1%
Fats 1.4g 1.54g 0%
Net carbs 1.64g 0g N/A
Saturated fat 0.236g 0.133g 0%
Monounsaturated fat 0.162g 0.185g 0%
Tryptophan 0.364mg 0.269mg 0%
Threonine 1.398mg 0.783mg 0%
Isoleucine 1.414mg 0.938mg 0%
Leucine 2.287mg 1.536mg 0%
Lysine 2.427mg 1.684mg 0%
Methionine 0.733mg 0.545mg 0%
Phenylalanine 1.164mg 0.817mg 0%
Valine 1.419mg 0.91mg 0%
Histidine 0.624mg 0.393mg 0%
Omega-3 - EPA 0.078g 0.295g N/A
Omega-3 - DHA 0.132g 0.118g N/A
Omega-3 - DPA 0.012g 0.031g N/A

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Squid
3
32% 61% 3%
Protein: 32.48 g
Fats: 1.4 g
Carbs: 1.64 g
Water: 61.12 g
Other: 3.36 g
19% 78%
Protein: 19.35 g
Fats: 1.54 g
Carbs: 0 g
Water: 77.55 g
Other: 1.56 g
Contains more ProteinProtein +67.9%
Contains more CarbsCarbs +∞%
Contains more OtherOther +115.4%
Contains more WaterWater +26.9%
~equal in Fats ~1.54g

Fat Type Comparison

Fat type breakdown side-by-side comparison
Squid
0
35% 24% 40%
Saturated fat: Sat. Fat 0.236 g
Monounsaturated fat: Mono. Fat 0.162 g
Polyunsaturated fat: Poly. Fat 0.268 g
16% 22% 63%
Saturated fat: Sat. Fat 0.133 g
Monounsaturated fat: Mono. Fat 0.185 g
Polyunsaturated fat: Poly. Fat 0.536 g
Contains less Sat. FatSaturated fat -43.6%
Contains more Mono. FatMonounsaturated fat +14.2%
Contains more Poly. FatPolyunsaturated fat +100%

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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. Squid - https://fdc.nal.usda.gov/fdc-app.html#/food-details/172010/nutrients
  2. Crab meat - https://fdc.nal.usda.gov/fdc-app.html#/food-details/174202/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.