Crab (Raw)vsMackerel (Raw)
Crab (Raw) has 87 calories and 18g protein per 100g. Mackerel (Raw) has 205 calories and 19g protein per 100g Mackerel (Raw) has more protein, Crab (Raw) is lower in calories.
🎯When to Eat What
Goal-based picks for Crab (Raw) vs Mackerel (Raw)
Go with Crab (Raw) at just 87 kcal per 100g — 58% fewer calories.
Mackerel (Raw) will keep you satisfied longer with 18.6g protein, 13.9g fat — fat and protein slow digestion while fiber adds bulk.
Mackerel (Raw)'s natural fat (13.9g/100g) helps your body absorb fat-soluble nutrients like vitamin A and vitamin D — not all fat is bad, moderate amounts are essential.
Crab (Raw) packs 18.1g of protein per 100g (83% of calories from protein) — the better pick for muscle growth and recovery.
Crab (Raw) is the heart-friendlier option with lower saturated fat, more potassium.
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.
Mackerel (Raw)
Relatively high in cholesterol at 70mg per 100g.
🔥Calorie Breakdown
💪Macronutrient Comparison
🕸️Nutrient Profile
Values as % of Daily Value (capped at 150%)
📊Full Nutrition Comparison
| Nutrient | Crustaceans Crab Blue | Fish Mackerel Atlantic | Diff |
|---|---|---|---|
| 💪Macronutrients | |||
| Calories | 87kcal4% | 205kcal10% | <0.1kcal |
| Protein | 18g36% | 19g37% | <0.1g |
| Total Fat | 1.1g1% | 14g18% | <0.1g |
| Saturated Fat | 0.22g1% | 3.3g16% | <0.1g |
| Cholesterol | 78mg26% | 70mg23% | +8.0mg |
| Carbohydrates | <0.1g0% | 0g0% | +<0.1g |
| Dietary Fiber | 0g0% | 0g0% | — |
| Sugars | — | 0g | — |
| ✨Vitamins | |||
| Vitamin A | 2.0mcg0% | 50mcg6% | <0.1mcg |
| Vitamin C | 3.0mg3% | 0.40mg0% | +2.6mg |
| Vitamin D | — | 16mcg81% | — |
| Vitamin E | — | 1.5mg10% | — |
| Vitamin K | — | 5.0mcg4% | — |
| Vitamin B6 | 0.15mg9% | 0.40mg23% | <0.1mg |
| Vitamin B12 | 9.0mcg375% | 8.7mcg363% | +0.29mcg |
| Folate | 44mcg11% | 1.0mcg0% | +43mcg |
| Thiamin (B1) | <0.1mg7% | 0.18mg15% | <0.1mg |
| Riboflavin (B2) | <0.1mg3% | 0.31mg24% | <0.1mg |
| Niacin (B3) | 2.7mg17% | 9.1mg57% | <0.1mg |
| 🔶Minerals | |||
| Sodium | 293mg13% | 90mg4% | +203mg |
| Calcium | 89mg7% | 12mg1% | +77mg |
| Iron | 0.74mg4% | 1.6mg9% | <0.1mg |
| Potassium | 329mg7% | 314mg7% | +15mg |
| Phosphorus | 229mg18% | 217mg17% | +12mg |
| Magnesium | 34mg8% | 76mg18% | <0.1mg |
| Zinc | 3.5mg32% | 0.63mg6% | +2.9mg |
| Copper | 0.67mg74% | <0.1mg8% | +0.60mg |
| Manganese | 0.15mg7% | <0.1mg1% | +0.14mg |
| Selenium | 37mcg68% | 44mcg80% | <0.1mcg |
🔬Nutritional Analysis
Calories: Crab (Raw) is significantly lower in calories at just 87 kcal per 100g compared to 205 kcal for Mackerel (Raw) — that's 136% fewer calories, making Crab (Raw) the better choice for calorie-conscious diets.
Protein: Both are similar in protein content, with Crab (Raw) providing 18.1g and Mackerel (Raw) providing 18.6g per 100g.
Fat: Mackerel (Raw) has more fat (13.9g vs 1.08g 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. Crab (Raw) has less saturated fat (0.222g vs 3.26g).
Key Vitamins: The most notable vitamin differences are in Folate (Crab (Raw): 44mcg vs 1mcg), Vitamin A (Mackerel (Raw): 50mcg vs 2mcg), Vitamin C (Crab (Raw): 3mg vs 0.4mg).
Key Minerals: Notable mineral differences include Manganese (Crab (Raw): 0.15mg vs 0.015mg), Copper (Crab (Raw): 0.669mg vs 0.073mg), Calcium (Crab (Raw): 89mg vs 12mg).
Diet Suitability: Both fit a low-carb or keto diet. Crab (Raw) fits a low-fat diet. Mackerel (Raw) fits a low-sodium diet.
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❓Frequently Asked Questions
- Which has more protein, Crab (Raw) or Mackerel (Raw)?
- Mackerel (Raw) has more protein with 18.6g per 100g compared to 18.1g for Crab (Raw).
- Which is lower in calories, Crab (Raw) or Mackerel (Raw)?
- Crab (Raw) is lower in calories with 87 kcal per 100g versus 205 kcal.
- Is Crab (Raw) or Mackerel (Raw) healthier?
- It depends on your goals. Crab (Raw) has 87 calories and 18.1g protein per 100g, while Mackerel (Raw) has 205 calories and 18.6g protein. Compare their full nutrition profiles to decide which fits your diet.
- Which has less fat, Crab (Raw) or Mackerel (Raw)?
- Crab (Raw) is leaner with 1.08g of fat per 100g compared to 13.9g.