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Tuna vs. Crab — In-Depth Nutrition Comparison

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How are Tuna and Crab different?

  • Tuna is higher in Vitamin B12, Vitamin A RAE, Vitamin B3, Vitamin B6, Vitamin B1, and Vitamin B2, however, Crab is richer in Copper, and Zinc.
  • Daily need coverage for Vitamin B12 from Tuna is 315% higher.
  • Tuna contains 757 times more Vitamin A RAE than Crab. While Tuna contains 757µg of Vitamin A RAE, Crab contains only 1µg.
  • Tuna has less Cholesterol.

Fish, tuna, fresh, bluefin, cooked, dry heat and Crustaceans, crab, blue, canned are the varieties used in this article.

Infographic

Tuna vs Crab 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.
Tuna
Tuna
6
:
4
Crab
Crab
Contains more Iron +162%
Contains more Magnesium +77.8%
Contains more Phosphorus +39.3%
Contains more Potassium +24.7%
Contains less Sodium -91.1%
Contains more Calcium +810%
Contains more Zinc +394.8%
Contains more Copper +640%
Contains more Manganese +270%
Equal in Selenium - 42.9
Tuna
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 3% 50% 46% 140% 29% 7% 22% 37% 3% 256%
Crab
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 28% 19% 26% 101% 23% 74% 104% 272% 10% 234%
Contains more Iron +162%
Contains more Magnesium +77.8%
Contains more Phosphorus +39.3%
Contains more Potassium +24.7%
Contains less Sodium -91.1%
Contains more Calcium +810%
Contains more Zinc +394.8%
Contains more Copper +640%
Contains more Manganese +270%
Equal in Selenium - 42.9

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.
Tuna
Tuna
7
:
5
Crab
Crab
Contains more Vitamin A +125900%
Contains more Vitamin B1 +1108.7%
Contains more Vitamin B2 +229%
Contains more Vitamin B3 +283.7%
Contains more Vitamin B5 +37.4%
Contains more Vitamin B6 +236.5%
Contains more Vitamin B12 +226.7%
Contains more Vitamin C +∞%
Contains more Folate +2450%
Tuna
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%
Crab
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 1% 37% 0% 11% 6% 22% 52% 60% 36% 39% 417% 1%
Contains more Vitamin A +125900%
Contains more Vitamin B1 +1108.7%
Contains more Vitamin B2 +229%
Contains more Vitamin B3 +283.7%
Contains more Vitamin B5 +37.4%
Contains more Vitamin B6 +236.5%
Contains more Vitamin B12 +226.7%
Contains more Vitamin C +∞%
Contains more Folate +2450%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Tuna
Tuna
3
:
1
Crab
Crab
Contains more Protein +67.3%
Contains more Fats +748.6%
Contains more Other +179.3%
Contains more Water +34.9%
Tuna
30% 6% 59% 5%
Protein: 29.91 g
Fats: 6.28 g
Carbs: 0 g
Water: 59.09 g
Other: 4.72 g
Crab
18% 80% 2%
Protein: 17.88 g
Fats: 0.74 g
Carbs: 0 g
Water: 79.69 g
Other: 1.69 g
Contains more Protein +67.3%
Contains more Fats +748.6%
Contains more Other +179.3%
Contains more Water +34.9%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Tuna
Tuna
2
:
1
Crab
Crab
Contains more Monounsaturated Fat +1491.5%
Contains more Polyunsaturated fat +614.7%
Contains less Saturated Fat -87.5%
Tuna
29% 37% 33%
Saturated Fat: 1.612 g
Monounsaturated Fat: 2.053 g
Polyunsaturated fat: 1.844 g
Crab
34% 22% 44%
Saturated Fat: 0.201 g
Monounsaturated Fat: 0.129 g
Polyunsaturated fat: 0.258 g
Contains more Monounsaturated Fat +1491.5%
Contains more Polyunsaturated fat +614.7%
Contains less Saturated Fat -87.5%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Tuna Crab
Lower in Sugar ok
Lower in Sodium ok
Lower in Cholesterol ok
Lower in price ok
Lower in Saturated Fat ok
Lower in Glycemic Index Equal
Rich in minerals Equal
Rich in vitamins Equal

All nutrients comparison - raw data values

Nutrient Tuna Crab Opinion
Protein 29.91g 17.88g Tuna
Fats 6.28g 0.74g Tuna
Calories 184kcal 83kcal Tuna
Calcium 10mg 91mg Crab
Iron 1.31mg 0.5mg Tuna
Magnesium 64mg 36mg Tuna
Phosphorus 326mg 234mg Tuna
Potassium 323mg 259mg Tuna
Sodium 50mg 563mg Tuna
Zinc 0.77mg 3.81mg Crab
Copper 0.11mg 0.814mg Crab
Manganese 0.02mg 0.074mg Crab
Selenium 46.8µg 42.9µg Tuna
Vitamin A 2520IU 2IU Tuna
Vitamin A RAE 757µg 1µg Tuna
Vitamin E 1.84mg Crab
Vitamin C 0mg 3.3mg Crab
Vitamin B1 0.278mg 0.023mg Tuna
Vitamin B2 0.306mg 0.093mg Tuna
Vitamin B3 10.54mg 2.747mg Tuna
Vitamin B5 1.37mg 0.997mg Tuna
Vitamin B6 0.525mg 0.156mg Tuna
Folate 2µg 51µg Crab
Vitamin B12 10.88µg 3.33µg Tuna
Vitamin K 0.3µg Crab
Tryptophan 0.335mg 0.226mg Tuna
Threonine 1.311mg 0.727mg Tuna
Isoleucine 1.378mg 0.776mg Tuna
Leucine 2.431mg 1.307mg Tuna
Lysine 2.747mg 1.386mg Tuna
Methionine 0.885mg 0.452mg Tuna
Phenylalanine 1.168mg 0.708mg Tuna
Valine 1.541mg 0.806mg Tuna
Histidine 0.88mg 0.393mg Tuna
Cholesterol 49mg 97mg Tuna
Trans Fat 0.014g Tuna
Saturated Fat 1.612g 0.201g Crab
Omega-3 - DHA 1.141g 0.067g Tuna
Omega-3 - EPA 0.363g 0.101g Tuna
Omega-3 - DPA 0.16g 0.009g Tuna
Monounsaturated Fat 2.053g 0.129g Tuna
Polyunsaturated fat 1.844g 0.258g Tuna
Omega-6 - Eicosadienoic acid 0.005g Crab

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Tuna Crab
Low Fats diet ok
Low Carbs diet Equal
Low Calories diet ok
Low Glycemic Index diet Equal

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Vitamins & Minerals Daily Need Coverage Score

The summary scores indicate the extent to which this food can fulfill your daily vitamin and mineral requirements if you consume 3 servings, consisting of 100 grams of each (an approximation of 3 serving sizes).
Vitamins Daily Need Coverage Score
171%
Tuna
56%
Crab
Minerals Daily Need Coverage Score
59%
Tuna
89%
Crab

Comparison summary

Which food is lower in Sugar?
Tuna
Tuna is lower in Sugar (difference - 0g)
Which food contains less Sodium?
Tuna
Tuna contains less Sodium (difference - 513mg)
Which food is lower in Cholesterol?
Tuna
Tuna is lower in Cholesterol (difference - 48mg)
Which food is cheaper?
Tuna
Tuna is cheaper (difference - $5)
Which food is lower in Saturated Fat?
Crab
Crab is lower in Saturated Fat (difference - 1.411g)
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 - https://fdc.nal.usda.gov/fdc-app.html#/food-details/171966/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.