Egg vs. Crab Meat

Nutrition comparison of Egg 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 versus crab meat (100g each) below using 2020 USDA and NIH data[1].

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

  • Both egg and crab meat are high in calcium and protein.
  • Crab meat has 14.5 times less saturated fat than egg.
  • Crab meat is a great source of potassium.
  • Egg has more riboflavin, however, crab meat contains more niacin and Vitamin B12.
  • Egg is a great source of Vitamin D.
  • Egg is an excellent source of Vitamin A.
Detailed nutritional comparison of egg 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: Egg (Egg, whole, raw, fresh) and Crab Meat (Crustaceans, crab, blue, canned) . Have a correction or suggestions? Shoot us an email.


Image of Egg src
Image of Crab Meat src

Calories and Carbs

calories

Egg is high in calories and crab meat has 42% less calories than egg - egg has 143 calories per 100 grams and crab meat has 83 calories.

For macronutrient ratios, egg is much lighter in protein, much heavier in fat and similar to crab meat for carbs. Egg has a macronutrient ratio of 36:2:62 and for crab meat, 92:0:9 for protein, carbohydrates and fat from calories.

Macro Ratios from Calories:

Egg Crab Meat
Protein 36% 92%
Carbohydrates 2% ~
Fat 62% 9%
Alcohol ~ ~

carbohydrates

Both egg and crab meat are low in carbohydrates - egg has 0.72g of total carbs per 100 grams and crab meat does not contain significant amounts.

sugar

Egg and crab meat contain similar amounts of sugar - egg has 0.37g of sugar per 100 grams and crab meat does not contain significant amounts.

Protein

protein

Both egg and crab meat are high in protein. Crab meat has 42% more protein than egg - egg has 12.6g of protein per 100 grams and crab meat has 17.9g of protein.

Fat

saturated fat

Crab meat has 14.5 times less saturated fat than egg - egg has 3.1g of saturated fat per 100 grams and crab meat has 0.2g of saturated fat.

trans fat

Both egg and crab meat are low in trans fat - egg has 0.04g of trans fat per 100 grams and crab meat has 0.01g of trans fat.

cholesterol

Egg is high in cholesterol and crab meat has 74% less cholesterol than egg - egg has 372mg of cholesterol per 100 grams and crab meat has 97mg of cholesterol.

Vitamins

Vitamin C

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

Vitamin A

Egg is an excellent source of Vitamin A and it has 159 times more Vitamin A than crab meat - egg has 160ug of Vitamin A per 100 grams and crab meat has 1ug of Vitamin A.

Vitamin D

Egg is a great source of Vitamin D and it has more Vitamin D than crab meat - egg has 82iu of Vitamin D per 100 grams and crab meat does not contain significant amounts.

Vitamin E

Egg and crab meat contain similar amounts of Vitamin E - egg has 1.1mg of Vitamin E per 100 grams and crab meat has 1.8mg of Vitamin E.

Vitamin K

Egg and crab meat contain similar amounts of Vitamin K - egg has 0.3ug of Vitamin K per 100 grams and crab meat has 0.3ug of Vitamin K.

The B Vitamins

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

Egg Crab Meat
Thiamin 0.04 MG 0.023 MG
Riboflavin 0.457 MG 0.093 MG
Niacin 0.075 MG 2.747 MG
Pantothenic acid 1.533 MG 0.997 MG
Vitamin B6 0.17 MG 0.156 MG
Folate 47 UG 51 UG
Vitamin B12 0.89 UG 3.33 UG

Minerals

calcium

Both egg and crab meat are high in calcium. Crab meat has 63% more calcium than egg - egg has 56mg of calcium per 100 grams and crab meat has 91mg of calcium.

iron

Egg has 250% more iron than crab meat - egg has 1.8mg of iron per 100 grams and crab meat has 0.5mg of iron.

potassium

Crab meat is a great source of potassium and it has 88% more potassium than egg - egg has 138mg of potassium per 100 grams and crab meat has 259mg of potassium.

Omega-3 and Omega-6

omega 3s

For omega-3 fatty acids, egg has more alpha linoleic acid (ALA) than crab meat per 100 grams, however, crab meat contains more epa than egg per 100 grams. Both egg and crab meat contain significant amounts of DHA.

Egg Crab Meat
alpha linoleic acid 0.048 G 0.009 G
DHA 0.058 G 0.067 G
DPA 0.007 G 0.009 G
EPA ~ 0.101 G
Total 0.113 G 0.186 G

omega 6s

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

Egg Crab Meat
other omega 6 0.018 G 0.005 G
linoleic acid 1.555 G 0.02 G
Total 1.573 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: Egg (Egg, whole, raw, fresh) and Crab Meat (Crustaceans, crab, blue, canned) .

Egg g

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FAQ

Does egg or crab meat contain more calories in 100 grams?
Egg is high in calories and crab meat has 40% less calories than egg - egg has 143 calories in 100g and crab meat has 83 calories.

Is egg or crab meat better for protein?
Both egg and crab meat are high in protein. Crab meat has 40% more protein than egg - egg has 12.6g of protein per 100 grams and crab meat has 17.9g of protein.

Does egg or crab meat contain more calcium?
Both egg and crab meat are high in calcium. Crab meat has 60% more calcium than egg - egg has 56mg of calcium in 100 grams and crab meat has 91mg of calcium.

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