Crab Meat vs. Pork
Nutrition comparison of Crab Meat and Cooked Pork
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
crab meat
versus
cooked
pork
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in crab meat and pork:
- Both pork and crab meat are high in potassium and protein.
- Crab meat is an excellent source of calcium.
- Pork has more thiamin, riboflavin and Vitamin B6, however, crab meat contains more folate and Vitamin B12.
USDA sources for nutritional information: Crab Meat (Crustaceans, crab, blue, canned) and Pork (Pork, fresh, ground, cooked) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Pork is high in calories and crab meat has 72% less calories than pork - pork has 297 calories per 100 grams and crab meat has 83 calories.
For macronutrient ratios, crab meat is much heavier in protein, much lighter in fat and similar to pork for carbs. Crab meat has a macronutrient ratio of 92:0:9 and for pork, 36:0:65 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Crab Meat | Pork | |
|---|---|---|
| Protein | 92% | 36% |
| Carbohydrates | ~ | ~ |
| Fat | 9% | 65% |
| Alcohol | ~ | ~ |
Protein
protein
Both pork and crab meat are high in protein. Pork has 44% more protein than crab meat - pork has 25.7g of protein per 100 grams and crab meat has 17.9g of protein.
Fat
saturated fat
Pork is high in saturated fat and crab meat has 97% less saturated fat than pork - pork has 7.7g of saturated fat per 100 grams and crab meat has 0.2g of saturated fat.
trans fat
Both crab meat and pork are low in trans fat - crab meat has 0.01g of trans fat per 100 grams and pork does not contain significant amounts.
cholesterol
Pork and crab meat contain similar amounts of cholesterol - pork has 94mg of cholesterol per 100 grams and crab meat has 97mg of cholesterol.
Vitamins
Vitamin C
Crab meat has 371% more Vitamin C than pork - pork has 0.7mg of Vitamin C per 100 grams and crab meat has 3.3mg of Vitamin C.
Vitamin A
Pork and crab meat contain similar amounts of Vitamin A - pork has 2ug of Vitamin A per 100 grams and crab meat has 1ug of Vitamin A.
Vitamin D
Pork has more Vitamin D than crab meat - pork has 21iu of Vitamin D per 100 grams and crab meat does not contain significant amounts.
Vitamin E
Crab meat has 776% more Vitamin E than pork - pork has 0.21mg of Vitamin E per 100 grams and crab meat has 1.8mg of Vitamin E.
Vitamin K
Crab meat and pork contain similar amounts of Vitamin K - crab meat has 0.3ug of Vitamin K per 100 grams and pork does not contain significant amounts.
The B Vitamins
Pork has more thiamin, riboflavin and Vitamin B6, however, crab meat contains more folate and Vitamin B12. Both crab meat and pork contain significant amounts of niacin and pantothenic acid.
| Crab Meat | Pork | |
|---|---|---|
| Thiamin | 0.023 MG | 0.706 MG |
| Riboflavin | 0.093 MG | 0.22 MG |
| Niacin | 2.747 MG | 4.206 MG |
| Pantothenic acid | 0.997 MG | 0.52 MG |
| Vitamin B6 | 0.156 MG | 0.391 MG |
| Folate | 51 UG | 6 UG |
| Vitamin B12 | 3.33 UG | 0.54 UG |
Minerals
calcium
Crab meat is an excellent source of calcium and it has 314% more calcium than pork - pork has 22mg of calcium per 100 grams and crab meat has 91mg of calcium.
iron
Pork has 158% more iron than crab meat - pork has 1.3mg of iron per 100 grams and crab meat has 0.5mg of iron.
potassium
Both pork and crab meat are high in potassium. Pork has 40% more potassium than crab meat - pork has 362mg of potassium per 100 grams and crab meat has 259mg of potassium.
Omega-3 and Omega-6
omega 3s
For omega-3 fatty acids, pork has more alpha linoleic acid (ALA) than crab meat per 100 grams, however, crab meat contains more dha and epa than pork per 100 grams.
| Crab Meat | Pork | |
|---|---|---|
| alpha linoleic acid | 0.009 G | 0.07 G |
| DHA | 0.067 G | ~ |
| EPA | 0.101 G | ~ |
| DPA | 0.009 G | ~ |
| Total | 0.186 G | 0.07 G |
omega 6s
Comparing omega-6 fatty acids, pork has more linoleic acid than crab meat per 100 grams.
| Crab Meat | Pork | |
|---|---|---|
| other omega 6 | 0.037 G | 0.08 G |
| linoleic acid | 0.02 G | 1.64 G |
| Total | 0.057 G | 1.72 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.
Crab Meat g
()
|
Daily Values (%) |
Cooked Pork 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 pork or crab meat contain more calories in 100 grams?Pork is high in calories and crab meat has 70% less calories than pork - pork has 297 calories in 100g and crab meat has 83 calories.
Is pork or crab meat better for protein?
Both pork and crab meat are high in protein. Pork has 40% more protein than crab meat - pork has 25.7g of protein per 100 grams and crab meat has 17.9g of protein.
Does pork or crab meat contain more calcium?
Crab meat is a rich source of calcium and it has 310% more calcium than pork - pork has 22mg of calcium in 100 grams and crab meat has 91mg of calcium.
Does pork or crab meat contain more potassium?
Both pork and crab meat are high in potassium. Pork has 40% more potassium than crab meat - pork has 362mg of potassium in 100 grams and crab meat has 259mg of potassium.