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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 RAE, 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 RAE than Crab meat. While Tuna contains 757µg of Vitamin A RAE, 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
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" 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 Phosphorus +16.4%
Contains more Potassium +23.3%
Contains less Sodium -95.3%
Contains more Calcium +490%
Contains more Zinc +889.6%
Contains more Copper +974.5%
Equal in Magnesium - 63
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 3% 50% 46% 140% 29% 7% 22% 37%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 18% 29% 45% 120% 24% 140% 208% 394%
Contains more Iron +72.4%
Contains more Phosphorus +16.4%
Contains more Potassium +23.3%
Contains less Sodium -95.3%
Contains more Calcium +490%
Contains more Zinc +889.6%
Contains more Copper +974.5%
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 A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 152% 0% 0% 0% 70% 71% 198% 83% 122% 2% 1361% 0%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 2% 0% 0% 26% 14% 13% 26% 24% 42% 39% 1438% 0%
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

Comparison summary table

Pay attention to 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 Sodium ok
Lower in Cholesterol ok
Lower in price ok
Lower in Saturated Fat ok
Lower in Sugar Equal
Lower in glycemic index Equal
Rich in minerals Equal
Rich in vitamins Equal

All nutrients comparison - raw data values

Nutrient Tuna Crab meat Opinion
Net carbs 0g 0g
Protein 29.91g 19.35g Tuna
Fats 6.28g 1.54g Tuna
Carbs 0g 0g
Calories 184kcal 97kcal Tuna
Starch g g
Fructose g g
Sugar g g
Fiber 0g 0g
Calcium 10mg 59mg Crab meat
Iron 1.31mg 0.76mg Tuna
Magnesium 64mg 63mg Tuna
Phosphorus 326mg 280mg Tuna
Potassium 323mg 262mg Tuna
Sodium 50mg 1072mg Tuna
Zinc 0.77mg 7.62mg Crab meat
Copper 0.11mg 1.182mg Crab meat
Vitamin A 2520IU 29IU Tuna
Vitamin E mg mg
Vitamin D IU IU
Vitamin D µg µg
Vitamin C 0mg 7.6mg Crab meat
Vitamin B1 0.278mg 0.053mg Tuna
Vitamin B2 0.306mg 0.055mg Tuna
Vitamin B3 10.54mg 1.34mg Tuna
Vitamin B5 1.37mg 0.4mg Tuna
Vitamin B6 0.525mg 0.18mg Tuna
Folate 2µg 51µg Crab meat
Vitamin B12 10.88µg 11.5µg Crab meat
Vitamin K µg µg
Tryptophan 0.335mg 0.269mg Tuna
Threonine 1.311mg 0.783mg Tuna
Isoleucine 1.378mg 0.938mg Tuna
Leucine 2.431mg 1.536mg Tuna
Lysine 2.747mg 1.684mg Tuna
Methionine 0.885mg 0.545mg Tuna
Phenylalanine 1.168mg 0.817mg Tuna
Valine 1.541mg 0.91mg Tuna
Histidine 0.88mg 0.393mg Tuna
Cholesterol 49mg 53mg Tuna
Trans Fat g g
Saturated Fat 1.612g 0.133g Crab meat
Monounsaturated Fat 2.053g 0.185g Tuna
Polyunsaturated fat 1.844g 0.536g Tuna

Which food is preferable for your diet?

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

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Vitamin and Mineral Summary Scores

The summary score is calculated by summing up the daily values contained in 300 grams of the product. Obviously the more the food fulfills 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 food.
Protein
179%
Tuna
116%
Crab meat
Carbohydrates
0%
Tuna
0%
Crab meat
Fats
29%
Tuna
7%
Crab meat

Comparison summary

Which food contains less Sodium?
Tuna
Tuna contains less Sodium (difference - 1022mg)
Which food is lower in Cholesterol?
Tuna
Tuna is lower in Cholesterol (difference - 4mg)
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 Sugar?
?
The foods are relatively equal in Sugar ( 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.
Which food is richer in vitamins?
?
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

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 to 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.