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Tuna vs Crab meat - In-Depth Nutrition Comparison

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A recap on differences between Tuna and Crab meat

  • Tuna is higher in Vitamin A, Vitamin B3, Vitamin B6, Vitamin B5, Vitamin B2 and Vitamin B1, yet Crab meat is higher in Copper, Zinc and Vitamin B12.
  • Crab meat covers your daily Copper needs 119% more than Tuna.
  • Tuna contains 84 times more Vitamin A than Crab meat. While Tuna contains 757µg of Vitamin A, Crab meat contains only 9µg.
  • The amount of Sodium in Tuna is lower.

Food varieties used in this article are Fish, tuna, fresh, bluefin, cooked, dry heat and Crustaceans, crab, alaska king, cooked, moist heat.

Infographic

Tuna vs Crab meat 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" chart below show how much of the daily needs can be covered by 300 grams of the food
Tuna
5
:
Contains more Iron +72.4%
Contains more Potassium +23.3%
Contains more Phosphorus +16.4%
Contains less Sodium -95.3%
Contains more Calcium +490%
Contains more Copper +974.5%
Contains more Zinc +889.6%
Equal in Magnesium - 63
Iron Calcium Potassium Magnesium Copper Zinc Phosphorus Sodium 50% 3% 29% 46% 37% 22% 140% 7%
Iron Calcium Potassium Magnesium Copper Zinc Phosphorus Sodium 29% 18% 24% 45% 394% 208% 120% 140%
Contains more Iron +72.4%
Contains more Potassium +23.3%
Contains more Phosphorus +16.4%
Contains less Sodium -95.3%
Contains more Calcium +490%
Contains more Copper +974.5%
Contains more Zinc +889.6%
Equal in Magnesium - 63

Vitamin Comparison

Vitamin comparison score is based on the number of vitamins by which one or the other food is richer. The "coverage" chart below show how much of the daily needs can be covered by 300 grams of the food
Tuna
6
:
Contains more Vitamin A +8589.7%
Contains more Vitamin B1 +424.5%
Contains more Vitamin B2 +456.4%
Contains more Vitamin B3 +686.6%
Contains more Vitamin B5 +242.5%
Contains more Vitamin B6 +191.7%
Contains more Vitamin C +∞%
Contains more Folate +2450%
Equal in Vitamin B12 - 11.5
Vitamin C Vitamin A Vitamin E Vitamin D Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Vitamin B12 Vitamin K Folate 0% 152% 0% 0% 70% 71% 198% 83% 122% 1361% 0% 2%
Vitamin C Vitamin A Vitamin E Vitamin D Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Vitamin B12 Vitamin K Folate 26% 2% 0% 0% 14% 13% 26% 24% 42% 1438% 0% 39%
Contains more Vitamin A +8589.7%
Contains more Vitamin B1 +424.5%
Contains more Vitamin B2 +456.4%
Contains more Vitamin B3 +686.6%
Contains more Vitamin B5 +242.5%
Contains more Vitamin B6 +191.7%
Contains more Vitamin C +∞%
Contains more Folate +2450%
Equal in Vitamin B12 - 11.5

Vitamin and Mineral Summary Scores

Summary score is calculated by summing up the daily values contained in 300 grams of the product. Obviously the more the food fulfils human daily needs, the more the summary score is
Vitamin Summary Score
171
Tuna
135
Crab meat
Mineral Summary Score
41
Tuna
122
Crab meat

Macronutrients Comparison

Macronutrient comparison charts compare the amount of protein, total fats and total carbohydrates in 300 grams of the food. The displayed values show how much of the daily needs can be covered by 300 grams of the food
Protein
179%
Tuna
116%
Crab meat
Carbohydrates
0%
Tuna
0%
Crab meat
Fats
29%
Tuna
7%
Crab meat

Comparison summary table

Pay attention at the most right column. It shows the amounts side by side, making it easier to realize the amount of difference.
Tuna Crab meat
Lower in Cholesterol ok
Lower in Sodium ok
Lower in price ok
Lower in Saturated Fat ok
Lower in Sugars Equal
Lower in glycemic index Equal
Rich in minerals Equal
Rich in vitamins Equal

Which food is preferable in case of diets?

ok
ok
is better in case of low diet
Tuna Crab meat
Low Calories diet ok
Low Fats diet ok
Low Carbs diet Equal
Low glycemic index diet Equal

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Comparison summary

Which food is lower in Cholesterol?
Tuna
Tuna is lower in Cholesterol (difference - 4mg)
Which food contains less Sodium?
Tuna
Tuna contains less Sodium (difference - 1022mg)
Which food is cheaper?
Tuna
Tuna is cheaper (difference - $5)
Which food is lower in Saturated Fat?
Crab meat
Crab meat is lower in Saturated Fat (difference - 1.479g)
Which food contains less Sugars?
?
The foods are relatively equal in Sugars ( g)
Which food is lower in glycemic index?
?
The foods have equal glycemic indexes (0)
Which food is richer in minerals?
?
It cannot be definitely stated which food is richer in minerals. See charts below for detailed information.
Which food is richer in vitamins?
?
It cannot be definitely stated which food is richer in vitamins. See charts below for detailed information.

All nutrients comparison - raw data values

In the column "Opinion" we made some assumptions which could be controversial. For instance we are assuming that less saturated fats is good for you. Please ignore this column if you have your own opinion.We marked the nutrients, comparison of which we considered as not meaningful, as "N/A"
Nutrient Tuna Crab meat Opinion
Calories 184 97 Tuna
Protein 29.91 19.35 Tuna
Fats 6.28 1.54 Tuna
Vitamin C 0 7.6 Crab meat
Carbs 0 0
Cholesterol 49 53 Tuna
Vitamin D
Iron 1.31 0.76 Tuna
Calcium 10 59 Crab meat
Potassium 323 262 Tuna
Magnesium 64 63 Tuna
Sugars
Fiber 0 0
Copper 0.11 1.182 Crab meat
Zinc 0.77 7.62 Crab meat
Starch
Phosphorus 326 280 Tuna
Sodium 50 1072 Tuna
Vitamin A 2520 29 Tuna
Vitamin E
Vitamin D
Vitamin B1 0.278 0.053 Tuna
Vitamin B2 0.306 0.055 Tuna
Vitamin B3 10.54 1.34 Tuna
Vitamin B5 1.37 0.4 Tuna
Vitamin B6 0.525 0.18 Tuna
Vitamin B12 10.88 11.5 Crab meat
Vitamin K
Folate 2 51 Crab meat
Trans Fat
Saturated Fat 1.612 0.133 Crab meat
Monounsaturated Fat 2.053 0.185 Tuna
Polyunsaturated fat 1.844 0.536 Tuna
Tryptophan 0.335 0.269 Tuna
Threonine 1.311 0.783 Tuna
Isoleucine 1.378 0.938 Tuna
Leucine 2.431 1.536 Tuna
Lysine 2.747 1.684 Tuna
Methionine 0.885 0.545 Tuna
Phenylalanine 1.168 0.817 Tuna
Valine 1.541 0.91 Tuna
Histidine 0.88 0.393 Tuna
Fructose

References

The source of all the nutrient values on the page (excluding the main article the sources for which are presented separately if present) is the USDA's FoodCentral. The exact links of the foods presented on this page can be found below.

  1. Tuna - https://fdc.nal.usda.gov/fdc-app.html#/food-details/173707/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.