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.
Detailed nutritional comparison of crab meat and turkey 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: Crab Meat (Crustaceans, crab, blue, canned) and Turkey (Turkey, whole, meat and skin, cooked, roasted) . Have a correction or suggestions? Shoot us an email.


Image of Crab Meat src
Image of Turkey src

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 92:0:8 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 8% 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 weight, but sometimes 100g isn't that intuitive of a measurement for food. View a custom portion comparison (e.g. cups, oz, package).

You can try adding or subtracting the amount of either Crab Meat or Turkey .

Note: The specific food items compared are: Crab Meat (Crustaceans, crab, blue, canned) and Turkey (Turkey, whole, meat and skin, cooked, roasted) .

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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.