Beef vs. Crab Meat

Nutrition comparison of Cooked Beef and Crab Meat


Ever wonder how your favorite foods stack up against each other in terms of nutrition?

We compared the nutritional contents of cooked beef versus crab meat (100g each) below using 2020 USDA and NIH data[1].

For a quick recap of significant nutrients and differences in beef and crab meat:

  • Both beef and crab meat are high in potassium and protein.
  • Beef has more thiamin and Vitamin B6, however, crab meat contains more folate.
  • Beef is a great source of iron.
  • Crab meat has 82.4 times less trans fat than beef.
  • Crab meat is an excellent source of calcium.
Detailed nutritional comparison of beef and crab meat is analyzed below. You can also visualize the nutritional comparison for a custom portion or serving size and see how the nutrition compares.

USDA sources for nutritional information: Beef (Beef, ground, 70% lean meat / 30% fat, patty, cooked, broiled) and Crab Meat (Crustaceans, crab, blue, canned) . Have a correction or suggestions? Shoot us an email.


Image of Beef src
Image of Crab Meat src

Here's an infographic summarizing the nutritional differences between beef and crab meat. marks particularly rich nutrients.


Calories and Carbs

calories

Beef is high in calories and crab meat has 70% less calories than beef - beef has 277 calories per 100 grams and crab meat has 83 calories.

For macronutrient ratios, beef is much lighter in protein, much heavier in fat and similar to crab meat for carbs. Beef has a macronutrient ratio of 38:0:62 and for crab meat, 92:0:9 for protein, carbohydrates and fat from calories.

Macro Ratios from Calories:

Beef Crab Meat
Protein 38% 92%
Carbohydrates ~ ~
Fat 62% 9%
Alcohol ~ ~


Protein

protein

Both beef and crab meat are high in protein. Beef has 42% more protein than crab meat - beef has 25.4g of protein per 100 grams and crab meat has 17.9g of protein.

Fat

saturated fat

Beef is high in saturated fat and crab meat has 97% less saturated fat than beef - beef has 7.3g of saturated fat per 100 grams and crab meat has 0.2g of saturated fat.

trans fat

Crab meat has 82.4 times less trans fat than beef - beef has 1.2g of trans fat per 100 grams and crab meat has 0.01g of trans fat.

cholesterol

Beef and crab meat contain similar amounts of cholesterol - beef has 88mg of cholesterol per 100 grams and crab meat has 97mg of cholesterol.

Vitamins

Vitamin C

Crab meat has more Vitamin C than beef - crab meat has 3.3mg of Vitamin C per 100 grams and beef does not contain significant amounts.

Vitamin A

Beef and crab meat contain similar amounts of Vitamin A - beef has 3ug of Vitamin A per 100 grams and crab meat has 1ug of Vitamin A.

Vitamin D

Beef and crab meat contain similar amounts of Vitamin D - beef has 2iu of Vitamin D per 100 grams and crab meat does not contain significant amounts.

Vitamin E

Crab meat has 14 times more Vitamin E than beef - beef has 0.12mg of Vitamin E per 100 grams and crab meat has 1.8mg of Vitamin E.

Vitamin K

Beef and crab meat contain similar amounts of Vitamin K - beef has 3ug of Vitamin K per 100 grams and crab meat has 0.3ug of Vitamin K.

The B Vitamins

Beef has more thiamin and Vitamin B6, however, crab meat contains more folate. Both beef and crab meat contain significant amounts of riboflavin, niacin, pantothenic acid and Vitamin B12.

Beef Crab Meat
Thiamin 0.051 MG 0.023 MG
Riboflavin 0.176 MG 0.093 MG
Niacin 4.537 MG 2.747 MG
Pantothenic acid 0.658 MG 0.997 MG
Vitamin B6 0.336 MG 0.156 MG
Folate 11 UG 51 UG
Vitamin B12 2.9 UG 3.33 UG

Minerals

calcium

Crab meat is an excellent source of calcium and it has 160% more calcium than beef - beef has 35mg of calcium per 100 grams and crab meat has 91mg of calcium.

iron

Beef is a great source of iron and it has 350% more iron than crab meat - beef has 2.3mg of iron per 100 grams and crab meat has 0.5mg of iron.

potassium

Both beef and crab meat are high in potassium. Beef has a little more potassium (6%) than crab meat by weight - beef has 275mg of potassium per 100 grams and crab meat has 259mg of potassium.

Omega-3 and Omega-6

omega 3s

For omega-3 fatty acids, beef has more alpha linoleic acid (ALA) than crab meat per 100 grams, however, crab meat contains more dha and epa than beef per 100 grams.

Beef Crab Meat
alpha linoleic acid 0.056 G 0.009 G
DHA ~ 0.067 G
EPA ~ 0.101 G
DPA ~ 0.009 G
Total 0.056 G 0.186 G

omega 6s

Comparing omega-6 fatty acids, beef has more linoleic acid than crab meat per 100 grams.

Beef Crab Meat
other omega 6 ~ 0.005 G
linoleic acid 0.39 G 0.02 G
Total 0.39 G 0.025 G



Customize your serving size


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: Beef (Beef, ground, 70% lean meat / 30% fat, patty, cooked, broiled) and Crab Meat (Crustaceans, crab, blue, canned) .

Cooked Beef g

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G Starch G
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