Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
crab meat
versus
chicken leg
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in crab meat and chicken leg:
Chicken leg is high in calories and crab meat has 61% less calories than chicken leg - crab meat has 83 calories per 100 grams and chicken leg has 214 calories.
For macronutrient ratios, crab meat is much heavier in protein, much lighter in fat and similar to chicken leg for carbs. Crab meat has a macronutrient ratio of 92:0:9 and for chicken leg, 31:0:69 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Crab Meat | Chicken Leg | |
|---|---|---|
| Protein | 92% | 31% |
| Carbohydrates | ~ | ~ |
| Fat | 9% | 69% |
| Alcohol | ~ | ~ |
Both chicken leg and crab meat are low in carbohydrates - chicken leg has 0.17g of total carbs per 100 grams and crab meat does not contain significant amounts.
Both crab meat and chicken leg are high in protein. Crab meat has a little more protein (9%) than chicken leg by weight - crab meat has 17.9g of protein per 100 grams and chicken leg has 16.4g of protein.
Crab meat has signficantly less saturated fat than chicken leg - crab meat has 0.2g of saturated fat per 100 grams and chicken leg has 4.4g of saturated fat.
Both crab meat and chicken leg are low in trans fat - crab meat has 0.01g of trans fat per 100 grams and chicken leg has 0.06g of trans fat.
Crab meat and chicken leg contain similar amounts of cholesterol - crab meat has 97mg of cholesterol per 100 grams and chicken leg has 93mg of cholesterol.
Crab meat has 15 times more Vitamin C than chicken leg - crab meat has 3.3mg of Vitamin C per 100 grams and chicken leg has 0.2mg of Vitamin C.
Chicken leg has 27 times more Vitamin A than crab meat - crab meat has 1ug of Vitamin A per 100 grams and chicken leg has 28ug of Vitamin A.
Chicken leg and crab meat contain similar amounts of Vitamin D - chicken leg has 2iu of Vitamin D per 100 grams and crab meat does not contain significant amounts.
Crab meat has 736% more Vitamin E than chicken leg - crab meat has 1.8mg of Vitamin E per 100 grams and chicken leg has 0.22mg of Vitamin E.
Crab meat and chicken leg contain similar amounts of Vitamin K - crab meat has 0.3ug of Vitamin K per 100 grams and chicken leg has 2.3ug of Vitamin K.
Chicken leg has more thiamin, however, crab meat contains more folate and Vitamin B12. Both crab meat and chicken leg contain significant amounts of riboflavin, niacin, pantothenic acid and Vitamin B6.
| Crab Meat | Chicken Leg | |
|---|---|---|
| Thiamin | 0.023 MG | 0.073 MG |
| Riboflavin | 0.093 MG | 0.141 MG |
| Niacin | 2.747 MG | 4.733 MG |
| Pantothenic acid | 0.997 MG | 0.994 MG |
| Vitamin B6 | 0.156 MG | 0.318 MG |
| Folate | 51 UG | 4 UG |
| Vitamin B12 | 3.33 UG | 0.56 UG |
Crab meat is an excellent source of calcium and it has 911% more calcium than chicken leg - crab meat has 91mg of calcium per 100 grams and chicken leg has 9mg of calcium.
Crab meat and chicken leg contain similar amounts of iron - crab meat has 0.5mg of iron per 100 grams and chicken leg has 0.69mg of iron.
Both crab meat and chicken leg are high in potassium. Crab meat has 28% more potassium than chicken leg - crab meat has 259mg of potassium per 100 grams and chicken leg has 203mg of potassium.
For omega-3 fatty acids, chicken leg has more alpha linoleic acid (ALA) than crab meat per 100 grams, however, crab meat contains more dha and epa than chicken leg per 100 grams. Both crab meat and chicken leg contain significant amounts of DPA.
| Crab Meat | Chicken Leg | |
|---|---|---|
| alpha linoleic acid | 0.009 G | 0.155 G |
| DHA | 0.067 G | 0.01 G |
| EPA | 0.101 G | 0.004 G |
| DPA | 0.009 G | 0.012 G |
| Total | 0.186 G | 0.181 G |
Comparing omega-6 fatty acids, chicken leg has more linoleic acid than crab meat per 100 grams.
| Crab Meat | Chicken Leg | |
|---|---|---|
| other omega 6 | 0.005 G | 0.016 G |
| linoleic acid | 0.02 G | 2.987 G |
| Total | 0.025 G | 3.003 G |
The comparison below is by common portions, e.g. cups, packages. You can also see a more concrete comparison by weight at equal weight (by grams) comparison.
Note: The specific food items compared are: Crab Meat (Crustaceans, crab, blue, canned) and Chicken Leg (Chicken, broilers or fryers, leg, meat and skin, raw) .
Crab Meat g
()
|
Daily Values (%) |
Chicken Leg g
()
|
|||||
|---|---|---|---|---|---|---|---|
| KCAL % |
|
5% | calories | 5% |
|
KCAL % | |
| G % |
|
5% | carbohydrates | 5% |
|
G % | |
| G % |
|
5% | dietary fiber | 5% |
|
G % | |
| G | 5% | sugar | 5% | G | |||
| G % |
|
5% | total fat | 5% |
|
G % | |
| G % |
|
5% | saturated fat | 5% |
|
G % | |
| G | 5% | monounsaturated fat | 5% | G | |||
| G | 5% | polyunsaturated fat | 5% | G | |||
| G | 5% | trans fat | 5% | G | |||
| MG | 5% | cholesterol | 5% | MG | |||
| MG % |
|
5% | sodium | 5% |
|
MG % | |
| 5% | Vitamins and Minerals | 5% | |||||
| UG % |
|
5% | Vitamin A | 5% |
|
UG % | |
| MG % |
|
5% | Vitamin C | 5% |
|
MG % | |
| IU % |
|
5% | Vitamin D | 5% |
|
IU % | |
| MG % |
|
5% | calcium | 5% |
|
MG % | |
| MG % |
|
5% | iron | 5% |
|
MG % | |
| MG % |
|
5% | magnesium | 5% |
|
MG % | |
| MG % |
|
5% | potassium | 5% |
|
MG % | |
| MG % |
|
5% | thiamin (Vit B1) | 5% |
|
MG % | |
| MG % |
|
5% | riboflavin (Vit B2) | 5% |
|
MG % | |
| MG % |
|
5% | niacin (Vit B3) | 5% |
|
MG % | |
| MG % |
|
5% | Vitamin B6 | 5% |
|
MG % | |
| MG % |
|
5% | pantothenic acid (Vit B5) | 5% |
|
MG % | |
| UG % |
|
5% | folate (Vit B9) | 5% |
|
UG % | |
| UG % |
|
5% | Vitamin B12 | 5% |
|
UG % | |
| MG % |
|
5% | Vitamin E | 5% |
|
MG % | |
| UG % |
|
5% | Vitamin K | 5% |
|
UG % | |
| G % |
|
5% | protein | 5% |
|
G % | |
| UG % |
|
5% | biotin (Vit B7) | 5% |
|
UG % | |
| MG % |
|
5% | choline | 5% |
|
MG % | |
| MG % |
|
5% | chlorine | 5% |
|
MG % | |
| UG % |
|
5% | chromium | 5% |
|
UG % | |
| MG % |
|
5% | copper | 5% |
|
MG % | |
| UG % |
|
5% | fluoride | 5% |
|
UG % | |
| UG % |
|
5% | iodine | 5% |
|
UG % | |
| MG % |
|
5% | manganese | 5% |
|
MG % | |
| UG % |
|
5% | molybdenum | 5% |
|
UG % | |
| MG % |
|
5% | phosphorus | 5% |
|
MG % | |
| UG % |
|
5% | selenium | 5% |
|
UG % | |
| MG % |
|
5% | zinc | 5% |
|
MG % | |
| G | 5% | Water | 5% | G | |||
| G | 5% | Starch | 5% | G | |||
| G | 5% | Alcohol | 5% | G | |||