Egg Yolk vs. Crab Meat
Nutrition comparison of Egg Yolk and Crab Meat
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
egg yolk
versus
crab meat
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in egg yolk and crab meat:
- Both crab meat and egg yolk are high in calcium and protein.
- Crab meat is a great source of potassium.
- Egg yolk has more thiamin, riboflavin, pantothenic acid, Vitamin B6 and folate, however, crab meat contains more niacin.
- Egg yolk is a great source of iron.
- Egg yolk is an excellent source of Vitamin A and Vitamin D.
USDA sources for nutritional information: Egg Yolk (Egg, yolk, raw, fresh) and Crab Meat (Crustaceans, crab, blue, canned) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Egg yolk is high in calories and crab meat has 74% less calories than egg yolk - crab meat has 83 calories per 100 grams and egg yolk has 322 calories.
For macronutrient ratios, egg yolk is much lighter in protein, heavier in carbs and much heavier in fat compared to crab meat per calorie. Egg yolk has a macronutrient ratio of 20:5:76 and for crab meat, 92:0:9 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Egg Yolk | Crab Meat | |
|---|---|---|
| Protein | 20% | 92% |
| Carbohydrates | 5% | ~ |
| Fat | 76% | 9% |
| Alcohol | ~ | ~ |
carbohydrates
Both egg yolk and crab meat are low in carbohydrates - egg yolk has 3.6g of total carbs per 100 grams and crab meat does not contain significant amounts.
sugar
Egg yolk and crab meat contain similar amounts of sugar - egg yolk has 0.56g of sugar per 100 grams and crab meat does not contain significant amounts.
Protein
protein
Both crab meat and egg yolk are high in protein. Crab meat has 13% more protein than egg yolk - crab meat has 17.9g of protein per 100 grams and egg yolk has 15.9g of protein.
Fat
saturated fat
Egg yolk is high in saturated fat and crab meat has 98% less saturated fat than egg yolk - crab meat has 0.2g of saturated fat per 100 grams and egg yolk has 9.6g of saturated fat.
trans fat
Both crab meat and egg yolk are low in trans fat - crab meat has 0.01g of trans fat per 100 grams and egg yolk does not contain significant amounts.
cholesterol
Egg yolk is high in cholesterol and crab meat has 91% less cholesterol than egg yolk - crab meat has 97mg of cholesterol per 100 grams and egg yolk has 1085mg of cholesterol.
Vitamins
Vitamin C
Crab meat has more Vitamin C than egg yolk - crab meat has 3.3mg of Vitamin C per 100 grams and egg yolk does not contain significant amounts.
Vitamin A
Egg yolk is an excellent source of Vitamin A and it has 380 times more Vitamin A than crab meat - crab meat has 1ug of Vitamin A per 100 grams and egg yolk has 381ug of Vitamin A.
Vitamin D
Egg yolk is an excellent source of Vitamin D and it has more Vitamin D than crab meat - egg yolk has 218iu of Vitamin D per 100 grams and crab meat does not contain significant amounts.
Vitamin E
Crab meat and egg yolk contain similar amounts of Vitamin E - crab meat has 1.8mg of Vitamin E per 100 grams and egg yolk has 2.6mg of Vitamin E.
Vitamin K
Crab meat and egg yolk contain similar amounts of Vitamin K - crab meat has 0.3ug of Vitamin K per 100 grams and egg yolk has 0.7ug of Vitamin K.
The B Vitamins
Egg yolk has more thiamin, riboflavin, pantothenic acid, Vitamin B6 and folate, however, crab meat contains more niacin. Both egg yolk and crab meat contain significant amounts of Vitamin B12.
| Egg Yolk | Crab Meat | |
|---|---|---|
| Thiamin | 0.176 MG | 0.023 MG |
| Riboflavin | 0.528 MG | 0.093 MG |
| Niacin | 0.024 MG | 2.747 MG |
| Pantothenic acid | 2.99 MG | 0.997 MG |
| Vitamin B6 | 0.35 MG | 0.156 MG |
| Folate | 146 UG | 51 UG |
| Vitamin B12 | 1.95 UG | 3.33 UG |
Minerals
calcium
Both crab meat and egg yolk are high in calcium. Egg yolk has 42% more calcium than crab meat - crab meat has 91mg of calcium per 100 grams and egg yolk has 129mg of calcium.
iron
Egg yolk is a great source of iron and it has 446% more iron than crab meat - crab meat has 0.5mg of iron per 100 grams and egg yolk has 2.7mg of iron.
potassium
Crab meat is a great source of potassium and it has 138% more potassium than egg yolk - crab meat has 259mg of potassium per 100 grams and egg yolk has 109mg of potassium.
Omega-3 and Omega-6
omega 3s
For omega-3 fatty acids, egg yolk has more alpha linoleic acid (ALA) than crab meat per 100 grams, however, crab meat contains more epa than egg yolk per 100 grams. Both egg yolk and crab meat contain significant amounts of DHA.
| Egg Yolk | Crab Meat | |
|---|---|---|
| alpha linoleic acid | 0.103 G | 0.009 G |
| DHA | 0.114 G | 0.067 G |
| EPA | 0.011 G | 0.101 G |
| DPA | ~ | 0.009 G |
| Total | 0.228 G | 0.186 G |
omega 6s
Comparing omega-6 fatty acids, egg yolk has more linoleic acid than crab meat per 100 grams.
| Egg Yolk | Crab Meat | |
|---|---|---|
| other omega 6 | ~ | 0.005 G |
| linoleic acid | 3.538 G | 0.02 G |
| Total | 3.538 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.
Egg Yolk g
()
|
Daily Values (%) |
Crab Meat 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 | |||
FAQ
Does crab meat or egg yolk contain more calories in 100 grams?Egg yolk is high in calories and crab meat has 70% less calories than egg yolk - crab meat has 83 calories in 100g and egg yolk has 322 calories.
Is crab meat or egg yolk better for protein?
Both crab meat and egg yolk are high in protein. Crab meat has 10% more protein than egg yolk - crab meat has 17.9g of protein per 100 grams and egg yolk has 15.9g of protein.
Does crab meat or egg yolk contain more calcium?
Both crab meat and egg yolk are high in calcium. Egg yolk has 40% more calcium than crab meat - crab meat has 91mg of calcium in 100 grams and egg yolk has 129mg of calcium.