Crab Meat vs. Turkey
Nutrition comparison of Crab Meat and Cooked Turkey
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
turkey
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in crab meat and turkey:
- Both turkey and crab meat are high in potassium and protein.
- Crab meat has 9.7 times less saturated fat than turkey.
- Crab meat is an excellent source of calcium.
- Turkey has more riboflavin, niacin and Vitamin B6, however, crab meat contains more folate and Vitamin B12.
USDA sources for nutritional information: Crab Meat (Crustaceans, crab, blue, canned) and Turkey (Turkey, whole, meat and skin, cooked, roasted) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Turkey is high in calories and crab meat has 56% less calories than turkey - turkey has 189 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 turkey for carbs. Crab meat has a macronutrient ratio of 92:0:9 and for turkey, 63:0:37 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Crab Meat | Turkey | |
|---|---|---|
| Protein | 92% | 63% |
| Carbohydrates | ~ | ~ |
| Fat | 9% | 37% |
| Alcohol | ~ | ~ |
carbohydrates
Both turkey and crab meat are low in carbohydrates - turkey has 0.06g of total carbs per 100 grams and crab meat does not contain significant amounts.
Protein
protein
Both turkey and crab meat are high in protein. Turkey has 60% more protein than crab meat - turkey has 28.6g of protein per 100 grams and crab meat has 17.9g of protein.
Fat
saturated fat
Crab meat has 9.7 times less saturated fat than turkey - turkey has 2.2g of saturated fat per 100 grams and crab meat has 0.2g of saturated fat.
trans fat
Both turkey and crab meat are low in trans fat - turkey has 0.1g of trans fat per 100 grams and crab meat has 0.01g of trans fat.
cholesterol
Turkey and crab meat contain similar amounts of cholesterol - turkey has 109mg of cholesterol per 100 grams and crab meat has 97mg of cholesterol.
Vitamins
Vitamin C
Crab meat has more Vitamin C than turkey - crab meat has 3.3mg of Vitamin C per 100 grams and turkey does not contain significant amounts.
Vitamin A
Turkey and crab meat contain similar amounts of Vitamin A - turkey has 12ug of Vitamin A per 100 grams and crab meat has 1ug of Vitamin A.
Vitamin D
Turkey has more Vitamin D than crab meat - turkey has 15iu of Vitamin D per 100 grams and crab meat does not contain significant amounts.
Vitamin E
Crab meat has 25 times more Vitamin E than turkey - turkey has 0.07mg of Vitamin E per 100 grams and crab meat has 1.8mg of Vitamin E.
Vitamin K
Crab meat and turkey contain similar amounts of Vitamin K - crab meat has 0.3ug of Vitamin K per 100 grams and turkey does not contain significant amounts.
The B Vitamins
Turkey has more riboflavin, niacin and Vitamin B6, however, crab meat contains more folate and Vitamin B12. Both crab meat and turkey contain significant amounts of thiamin and pantothenic acid.
| Crab Meat | Turkey | |
|---|---|---|
| Thiamin | 0.023 MG | 0.045 MG |
| Riboflavin | 0.093 MG | 0.281 MG |
| Niacin | 2.747 MG | 9.573 MG |
| Pantothenic acid | 0.997 MG | 0.948 MG |
| Vitamin B6 | 0.156 MG | 0.616 MG |
| Folate | 51 UG | 9 UG |
| Vitamin B12 | 3.33 UG | 1.02 UG |
Minerals
calcium
Crab meat is an excellent source of calcium and it has 550% more calcium than turkey - turkey has 14mg of calcium per 100 grams and crab meat has 91mg of calcium.
iron
Turkey has 118% more iron than crab meat - turkey has 1.1mg of iron per 100 grams and crab meat has 0.5mg of iron.
potassium
Both turkey and crab meat are high in potassium. Turkey is very similar to turkey for potassium - turkey has 239mg of potassium per 100 grams and crab meat has 259mg of potassium.
Omega-3 and Omega-6
omega 3s
For omega-3 fatty acids, turkey has more alpha linoleic acid (ALA) than crab meat per 100 grams, however, crab meat contains more dha and epa than turkey per 100 grams. Both crab meat and turkey contain small amounts of DPA.
| Crab Meat | Turkey | |
|---|---|---|
| alpha linoleic acid | 0.009 G | 0.108 G |
| DHA | 0.067 G | 0.005 G |
| EPA | 0.101 G | 0.008 G |
| DPA | 0.009 G | 0.008 G |
| Total | 0.186 G | 0.129 G |
omega 6s
Comparing omega-6 fatty acids, turkey has more linoleic acid than crab meat per 100 grams.
| Crab Meat | Turkey | |
|---|---|---|
| other omega 6 | ~ | 0.01 G |
| linoleic acid | 0.02 G | 1.873 G |
| Total | 0.02 G | 1.883 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 Turkey 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 turkey or crab meat contain more calories in 100 grams?Turkey is high in calories and crab meat has 60% less calories than turkey - turkey has 189 calories in 100g and crab meat has 83 calories.
Is turkey or crab meat better for protein?
Both turkey and crab meat are high in protein. Turkey has 60% more protein than crab meat - turkey has 28.6g of protein per 100 grams and crab meat has 17.9g of protein.
Does turkey or crab meat contain more calcium?
Crab meat is a rich source of calcium and it has 550% more calcium than turkey - turkey has 14mg of calcium in 100 grams and crab meat has 91mg of calcium.
Does turkey or crab meat contain more potassium?
Both turkey and crab meat are high in potassium. Turkey is very similar to turkey for potassium - turkey has 239mg of potassium in 100 grams and crab meat has 259mg of potassium.