Crab (Raw)vsCod (Raw)
Crab (Raw) has 87 calories and 18g protein per 100g. Cod (Raw) has 82 calories and 18g protein per 100g Crab (Raw) has more protein, Cod (Raw) is lower in calories.
🎯When to Eat What
Goal-based picks for Crab (Raw) vs Cod (Raw)
Cod (Raw) is the heart-friendlier option with lower saturated fat, less sodium, more potassium.
Cod (Raw) provides 413mg of potassium per 100g — important for muscle function and hydration.
Crab (Raw) provides 89mg of calcium per 100g — a much better source for bone health.
⚠️Things to Watch
Crab (Raw)
Relatively high in cholesterol at 78mg per 100g.
Cod (Raw)
No major nutritional red flags stand out per 100g.
🔥Calorie Breakdown
💪Macronutrient Comparison
🕸️Nutrient Profile
Values as % of Daily Value (capped at 150%)
📊Full Nutrition Comparison
| Nutrient | Crustaceans Crab Blue | Fish Cod Atlantic | Diff |
|---|---|---|---|
| 💪Macronutrients | |||
| Calories | 87kcal4% | 82kcal4% | +5.0kcal |
| Protein | 18g36% | 18g36% | +0.30g |
| Total Fat | 1.1g1% | 0.67g1% | +0.41g |
| Saturated Fat | 0.22g1% | 0.13g1% | +<0.1g |
| Cholesterol | 78mg26% | 43mg14% | +35mg |
| Carbohydrates | <0.1g0% | 0g0% | +<0.1g |
| Dietary Fiber | 0g0% | 0g0% | — |
| Sugars | — | 0g | — |
| ✨Vitamins | |||
| Vitamin A | 2.0mcg0% | 12mcg1% | <0.1mcg |
| Vitamin C | 3.0mg3% | 1.0mg1% | +2.0mg |
| Vitamin D | — | 0.90mcg5% | — |
| Vitamin E | — | 0.64mg4% | — |
| Vitamin K | — | 0.10mcg0% | — |
| Vitamin B6 | 0.15mg9% | 0.24mg14% | <0.1mg |
| Vitamin B12 | 9.0mcg375% | 0.91mcg38% | +8.1mcg |
| Folate | 44mcg11% | 7.0mcg2% | +37mcg |
| Thiamin (B1) | <0.1mg7% | <0.1mg6% | +<0.1mg |
| Riboflavin (B2) | <0.1mg3% | <0.1mg5% | <0.1mg |
| Niacin (B3) | 2.7mg17% | 2.1mg13% | +0.64mg |
| 🔶Minerals | |||
| Sodium | 293mg13% | 54mg2% | +239mg |
| Calcium | 89mg7% | 16mg1% | +73mg |
| Iron | 0.74mg4% | 0.38mg2% | +0.36mg |
| Potassium | 329mg7% | 413mg9% | <0.1mg |
| Phosphorus | 229mg18% | 203mg16% | +26mg |
| Magnesium | 34mg8% | 32mg8% | +2.0mg |
| Zinc | 3.5mg32% | 0.45mg4% | +3.1mg |
| Copper | 0.67mg74% | <0.1mg3% | +0.64mg |
| Manganese | 0.15mg7% | <0.1mg1% | +0.14mg |
| Selenium | 37mcg68% | 33mcg60% | +4.3mcg |
🔬Nutritional Analysis
Calories: Cod (Raw) is moderately lower in calories than Crab (Raw), containing 82 kcal compared to 87 kcal per 100g (6% fewer calories).
Protein: Both are similar in protein content, with Crab (Raw) providing 18.1g and Cod (Raw) providing 17.8g per 100g.
Fat: Crab (Raw) has more fat (1.08g vs 0.67g 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 Vitamins: The most notable vitamin differences are in Vitamin B12 (Crab (Raw): 9mcg vs 0.91mcg), Folate (Crab (Raw): 44mcg vs 7mcg), Vitamin A (Cod (Raw): 12mcg vs 2mcg).
Key Minerals: Notable mineral differences include Copper (Crab (Raw): 0.669mg vs 0.028mg), Manganese (Crab (Raw): 0.15mg vs 0.015mg), Zinc (Crab (Raw): 3.54mg vs 0.45mg).
Diet Suitability: Both fit a low-carb or keto diet. Both fit a low-fat diet. Cod (Raw) fits a low-sodium diet.
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❓Frequently Asked Questions
- Which has more protein, Crab (Raw) or Cod (Raw)?
- Crab (Raw) has more protein with 18.1g per 100g compared to 17.8g for Cod (Raw).
- Which is lower in calories, Crab (Raw) or Cod (Raw)?
- Cod (Raw) is lower in calories with 82 kcal per 100g versus 87 kcal.
- Is Crab (Raw) or Cod (Raw) healthier?
- It depends on your goals. Crab (Raw) has 87 calories and 18.1g protein per 100g, while Cod (Raw) has 82 calories and 17.8g protein. Compare their full nutrition profiles to decide which fits your diet.
- Which has less fat, Crab (Raw) or Cod (Raw)?
- Cod (Raw) is leaner with 0.67g of fat per 100g compared to 1.08g.