Crab (Raw)vsShrimp (Raw)
Crab (Raw) has 87 calories and 18g protein per 100g. Shrimp (Raw) has 85 calories and 20g protein per 100g Shrimp (Raw) has more protein, Shrimp (Raw) is lower in calories.
🎯When to Eat What
Goal-based picks for Crab (Raw) vs Shrimp (Raw)
Shrimp (Raw) packs 20.1g of protein per 100g (95% of calories from protein) — the better pick for muscle growth and recovery.
Shrimp (Raw) has 161mg cholesterol per 100g, but current research shows dietary cholesterol has minimal effect on blood cholesterol for most people — saturated and trans fats matter more.
Crab (Raw) provides 329mg of potassium per 100g — important for muscle function and hydration.
⚠️Things to Watch
Crab (Raw)
Relatively high in cholesterol at 78mg per 100g.
Shrimp (Raw)
Relatively high in cholesterol at 161mg per 100g.
🔥Calorie Breakdown
💪Macronutrient Comparison
🕸️Nutrient Profile
Values as % of Daily Value (capped at 150%)
📊Full Nutrition Comparison
| Nutrient | Crustaceans Crab Blue | Crustaceans Shrimp Raw | Diff |
|---|---|---|---|
| 💪Macronutrients | |||
| Calories | 87kcal4% | 85kcal4% | +2.0kcal |
| Protein | 18g36% | 20g40% | <0.1g |
| Total Fat | 1.1g1% | 0.51g1% | +0.57g |
| Saturated Fat | 0.22g1% | 0.10g1% | +0.12g |
| Trans Fat | — | <0.1g | — |
| Cholesterol | 78mg26% | 161mg54% | <0.1mg |
| Carbohydrates | <0.1g0% | 0g0% | +<0.1g |
| Dietary Fiber | 0g0% | — | — |
| ✨Vitamins | |||
| Vitamin A | 2.0mcg0% | — | — |
| Vitamin C | 3.0mg3% | — | — |
| Vitamin B6 | 0.15mg9% | — | — |
| Vitamin B12 | 9.0mcg375% | — | — |
| Folate | 44mcg11% | — | — |
| Thiamin (B1) | <0.1mg7% | — | — |
| Riboflavin (B2) | <0.1mg3% | — | — |
| Niacin (B3) | 2.7mg17% | — | — |
| 🔶Minerals | |||
| Sodium | 293mg13% | 119mg5% | +174mg |
| Calcium | 89mg7% | 64mg5% | +25mg |
| Iron | 0.74mg4% | 0.52mg3% | +0.22mg |
| Potassium | 329mg7% | 264mg6% | +65mg |
| Phosphorus | 229mg18% | 214mg17% | +15mg |
| Magnesium | 34mg8% | 35mg8% | <0.1mg |
| Zinc | 3.5mg32% | 1.3mg12% | +2.2mg |
| Copper | 0.67mg74% | 0.39mg43% | +0.28mg |
| Manganese | 0.15mg7% | <0.1mg1% | +0.12mg |
| Selenium | 37mcg68% | — | — |
🔬Nutritional Analysis
Calories: Crab (Raw) and Shrimp (Raw) have nearly identical calorie content at 87 and 85 kcal per 100g respectively.
Protein: Shrimp (Raw) provides more protein with 20.1g versus 18.1g per 100g. In terms of protein-to-calorie efficiency, Shrimp (Raw) offers better value for building and maintaining muscle.
Fat: Crab (Raw) has more fat (1.08g vs 0.51g per 100g), but the combination of fat and protein makes it more satiating — dietary fat helps absorb fat-soluble vitamins (A, D, E, K) and supports hormone balance.
Key Minerals: Notable mineral differences include Manganese (Crab (Raw): 0.15mg vs 0.033mg), Zinc (Crab (Raw): 3.54mg vs 1.34mg), Sodium (Crab (Raw): 293mg vs 119mg).
Diet Suitability: Both fit a low-carb or keto diet. Shrimp (Raw) fits a high-protein diet. Both fit a low-fat diet. Shrimp (Raw) fits a low-sodium diet.
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❓Frequently Asked Questions
- Which has more protein, Crab (Raw) or Shrimp (Raw)?
- Shrimp (Raw) has more protein with 20.1g per 100g compared to 18.1g for Crab (Raw).
- Which is lower in calories, Crab (Raw) or Shrimp (Raw)?
- Shrimp (Raw) is lower in calories with 85 kcal per 100g versus 87 kcal.
- Is Crab (Raw) or Shrimp (Raw) healthier?
- It depends on your goals. Crab (Raw) has 87 calories and 18.1g protein per 100g, while Shrimp (Raw) has 85 calories and 20.1g protein. Compare their full nutrition profiles to decide which fits your diet.
- Which has less fat, Crab (Raw) or Shrimp (Raw)?
- Shrimp (Raw) is leaner with 0.51g of fat per 100g compared to 1.08g.