Lobster vs. Chicken
Nutrition comparison of Cooked Lobster and Cooked Chicken
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
cooked
lobster
versus
cooked
chicken
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in lobster and chicken:
- Both chicken and lobster are high in calories, potassium and protein.
- Chicken has more thiamin, riboflavin, pantothenic acid, Vitamin B6 and folate, however, lobster contains more Vitamin B12.
- Lobster has 9.2 times less saturated fat than chicken.
- Lobster is an excellent source of calcium.
USDA sources for nutritional information: Lobster (Crustaceans, spiny lobster, mixed species, cooked, moist heat) and Chicken (Chicken, ground, crumbles, cooked, pan-browned) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Both chicken and lobster are high in calories. Chicken has 32% more calories than lobster - chicken has 189 calories per 100 grams and lobster has 143 calories.
For macronutrient ratios, lobster is much heavier in protein, heavier in carbs and much lighter in fat compared to chicken per calorie. Lobster has a macronutrient ratio of 78:9:13 and for chicken, 49:0:51 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Lobster | Chicken | |
|---|---|---|
| Protein | 78% | 49% |
| Carbohydrates | 9% | ~ |
| Fat | 13% | 51% |
| Alcohol | ~ | ~ |
carbohydrates
Both lobster and chicken are low in carbohydrates - lobster has 3.1g of total carbs per 100 grams and chicken does not contain significant amounts.
Protein
protein
Both chicken and lobster are high in protein. Lobster has 13% more protein than chicken - chicken has 23.3g of protein per 100 grams and lobster has 26.4g of protein.
Fat
saturated fat
Lobster has 9.2 times less saturated fat than chicken - chicken has 3.1g of saturated fat per 100 grams and lobster has 0.3g of saturated fat.
trans fat
Both chicken and lobster are low in trans fat - chicken has 0.09g of trans fat per 100 grams and lobster does not contain significant amounts.
cholesterol
Chicken and lobster contain similar amounts of cholesterol - chicken has 107mg of cholesterol per 100 grams and lobster has 90mg of cholesterol.
Vitamins
Vitamin C
Lobster has more Vitamin C than chicken - lobster has 2.1mg of Vitamin C per 100 grams and chicken does not contain significant amounts.
Vitamin A
Lobster has more Vitamin A than chicken - lobster has 6ug of Vitamin A per 100 grams and chicken does not contain significant amounts.
Vitamin E
Chicken has more Vitamin E than lobster - chicken has 0.39mg of Vitamin E per 100 grams and lobster does not contain significant amounts.
Vitamin K
Chicken and lobster contain similar amounts of Vitamin K - chicken has 2.1ug of Vitamin K per 100 grams and lobster does not contain significant amounts.
The B Vitamins
Chicken has more thiamin, riboflavin, pantothenic acid, Vitamin B6 and folate, however, lobster contains more Vitamin B12. Both lobster and chicken contain significant amounts of niacin.
| Lobster | Chicken | |
|---|---|---|
| Thiamin | 0.009 MG | 0.121 MG |
| Riboflavin | 0.056 MG | 0.302 MG |
| Niacin | 4.898 MG | 7.107 MG |
| Pantothenic acid | 0.404 MG | 1.327 MG |
| Vitamin B6 | 0.173 MG | 0.538 MG |
| Folate | 1 UG | 2 UG |
| Vitamin B12 | 4.04 UG | 0.51 UG |
Minerals
calcium
Lobster is an excellent source of calcium and it has 688% more calcium than chicken - chicken has 8mg of calcium per 100 grams and lobster has 63mg of calcium.
iron
Lobster has 52% more iron than chicken - chicken has 0.93mg of iron per 100 grams and lobster has 1.4mg of iron.
potassium
Both chicken and lobster are high in potassium. Chicken has 225% more potassium than lobster - chicken has 677mg of potassium per 100 grams and lobster has 208mg of potassium.
Omega-3 and Omega-6
omega 3s
For omega-3 fatty acids, chicken has more alpha linoleic acid (ALA) than lobster per 100 grams, however, lobster contains more dha, epa and dpa than chicken per 100 grams.
| Lobster | Chicken | |
|---|---|---|
| alpha linoleic acid | 0.01 G | 0.1 G |
| DHA | 0.139 G | 0.031 G |
| EPA | 0.341 G | 0.008 G |
| DPA | 0.044 G | 0.016 G |
| Total | 0.534 G | 0.155 G |
omega 6s
Comparing omega-6 fatty acids, chicken has more linoleic acid than lobster per 100 grams.
| Lobster | Chicken | |
|---|---|---|
| linoleic acid | 0.017 G | 1.818 G |
| other omega 6 | ~ | 0.02 G |
| Total | 0.017 G | 1.838 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.
Cooked Lobster g
()
|
Daily Values (%) |
Cooked Chicken g
()
|
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|---|---|---|---|---|---|---|---|
| KCAL % |
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5% | calories | 5% |
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KCAL % | |
| G % |
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5% | carbohydrates | 5% |
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G % | |
| G % |
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5% | dietary fiber | 5% |
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G % | |
| G | 5% | sugar | 5% | G | |||
| G % |
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5% | total fat | 5% |
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G % | |
| G % |
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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 % |
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5% | sodium | 5% |
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MG % | |
| 5% | Vitamins and Minerals | 5% | |||||
| UG % |
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5% | Vitamin A | 5% |
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UG % | |
| MG % |
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5% | Vitamin C | 5% |
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MG % | |
| IU % |
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5% | Vitamin D | 5% |
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IU % | |
| MG % |
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5% | calcium | 5% |
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MG % | |
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5% | iron | 5% |
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MG % | |
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5% | magnesium | 5% |
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5% | potassium | 5% |
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MG % | |
| MG % |
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5% | thiamin (Vit B1) | 5% |
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MG % | |
| MG % |
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5% | riboflavin (Vit B2) | 5% |
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MG % | |
| MG % |
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5% | niacin (Vit B3) | 5% |
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MG % | |
| MG % |
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5% | Vitamin B6 | 5% |
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MG % | |
| MG % |
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5% | pantothenic acid (Vit B5) | 5% |
|
MG % | |
| UG % |
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5% | folate (Vit B9) | 5% |
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UG % | |
| UG % |
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5% | Vitamin B12 | 5% |
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UG % | |
| MG % |
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5% | Vitamin E | 5% |
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MG % | |
| UG % |
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5% | Vitamin K | 5% |
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UG % | |
| G % |
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5% | protein | 5% |
|
G % | |
| UG % |
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5% | biotin (Vit B7) | 5% |
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UG % | |
| MG % |
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5% | choline | 5% |
|
MG % | |
| MG % |
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5% | chlorine | 5% |
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MG % | |
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5% | chromium | 5% |
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5% | copper | 5% |
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MG % | |
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5% | fluoride | 5% |
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5% | iodine | 5% |
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UG % | |
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5% | manganese | 5% |
|
MG % | |
| UG % |
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5% | molybdenum | 5% |
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5% | phosphorus | 5% |
|
MG % | |
| UG % |
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5% | selenium | 5% |
|
UG % | |
| MG % |
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5% | zinc | 5% |
|
MG % | |
| G | 5% | Water | 5% | G | |||
| G | 5% | Starch | 5% | G | |||
| G | 5% | Alcohol | 5% | G | |||
FAQ
Does chicken or lobster contain more calories in 100 grams?Both chicken and lobster are high in calories. Chicken has 30% more calories than lobster - chicken has 189 calories in 100g and lobster has 143 calories.
Is chicken or lobster better for protein?
Both chicken and lobster are high in protein. Lobster has 10% more protein than chicken - chicken has 23.3g of protein per 100 grams and lobster has 26.4g of protein.
Does chicken or lobster contain more calcium?
Lobster is a rich source of calcium and it has 690% more calcium than chicken - chicken has 8mg of calcium in 100 grams and lobster has 63mg of calcium.
Does chicken or lobster contain more potassium?
Both chicken and lobster are high in potassium. Chicken has 230% more potassium than lobster - chicken has 677mg of potassium in 100 grams and lobster has 208mg of potassium.