Crab (Raw)vsSalmon (Raw)
Crab (Raw) has 87 calories and 18g protein per 100g. Salmon (Raw) has 142 calories and 20g protein per 100g Salmon (Raw) has more protein, Crab (Raw) is lower in calories.
🎯When to Eat What
Goal-based picks for Crab (Raw) vs Salmon (Raw)
Go with Crab (Raw) at just 87 kcal per 100g — 39% fewer calories.
Salmon (Raw) will keep you satisfied longer with 19.8g protein, 6.3g fat — fat and protein slow digestion while fiber adds bulk.
Crab (Raw) packs 18.1g of protein per 100g (83% of calories from protein) — the better pick for muscle growth and recovery.
Salmon (Raw) provides 490mg 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.
Salmon (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 Salmon Atlantic Wild Raw | Diff |
|---|---|---|---|
| 💪Macronutrients | |||
| Calories | 87kcal4% | 142kcal7% | <0.1kcal |
| Protein | 18g36% | 20g40% | <0.1g |
| Total Fat | 1.1g1% | 6.3g8% | <0.1g |
| Saturated Fat | 0.22g1% | 0.98g5% | <0.1g |
| Cholesterol | 78mg26% | 55mg18% | +23mg |
| Carbohydrates | <0.1g0% | 0g0% | +<0.1g |
| Dietary Fiber | 0g0% | 0g0% | — |
| ✨Vitamins | |||
| Vitamin A | 2.0mcg0% | 12mcg1% | <0.1mcg |
| Vitamin C | 3.0mg3% | 0mg0% | +3.0mg |
| Vitamin B6 | 0.15mg9% | 0.82mg48% | <0.1mg |
| Vitamin B12 | 9.0mcg375% | 3.2mcg133% | +5.8mcg |
| Folate | 44mcg11% | 25mcg6% | +19mcg |
| Thiamin (B1) | <0.1mg7% | 0.23mg19% | <0.1mg |
| Riboflavin (B2) | <0.1mg3% | 0.38mg29% | <0.1mg |
| Niacin (B3) | 2.7mg17% | 7.9mg49% | <0.1mg |
| 🔶Minerals | |||
| Sodium | 293mg13% | 44mg2% | +249mg |
| Calcium | 89mg7% | 12mg1% | +77mg |
| Iron | 0.74mg4% | 0.80mg4% | <0.1mg |
| Potassium | 329mg7% | 490mg10% | <0.1mg |
| Phosphorus | 229mg18% | 200mg16% | +29mg |
| Magnesium | 34mg8% | 29mg7% | +5.0mg |
| Zinc | 3.5mg32% | 0.64mg6% | +2.9mg |
| Copper | 0.67mg74% | 0.25mg28% | +0.42mg |
| Manganese | 0.15mg7% | <0.1mg1% | +0.13mg |
| Selenium | 37mcg68% | 37mcg66% | +0.90mcg |
🔬Nutritional Analysis
Calories: Crab (Raw) is significantly lower in calories at just 87 kcal per 100g compared to 142 kcal for Salmon (Raw) — that's 63% fewer calories, making Crab (Raw) the better choice for calorie-conscious diets.
Protein: Salmon (Raw) has more protein per 100g (19.8g vs 18.1g), but Crab (Raw) delivers more protein per calorie — a more useful measure when calorie budgets matter.
Fat: Salmon (Raw) has more fat (6.34g 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.
Key Vitamins: The most notable vitamin differences are in Vitamin C (Crab (Raw): 3mg vs 0mg), Riboflavin (B2) (Salmon (Raw): 0.38mg vs 0.04mg), Vitamin A (Salmon (Raw): 12mcg vs 2mcg).
Key Minerals: Notable mineral differences include Manganese (Crab (Raw): 0.15mg vs 0.016mg), Calcium (Crab (Raw): 89mg vs 12mg), Sodium (Crab (Raw): 293mg vs 44mg).
Diet Suitability: Both fit a low-carb or keto diet. Crab (Raw) fits a low-fat diet. Salmon (Raw) fits a low-sodium diet.
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❓Frequently Asked Questions
- Which has more protein, Crab (Raw) or Salmon (Raw)?
- Salmon (Raw) has more protein with 19.8g per 100g compared to 18.1g for Crab (Raw).
- Which is lower in calories, Crab (Raw) or Salmon (Raw)?
- Crab (Raw) is lower in calories with 87 kcal per 100g versus 142 kcal.
- Is Crab (Raw) or Salmon (Raw) healthier?
- It depends on your goals. Crab (Raw) has 87 calories and 18.1g protein per 100g, while Salmon (Raw) has 142 calories and 19.8g protein. Compare their full nutrition profiles to decide which fits your diet.
- Which has less fat, Crab (Raw) or Salmon (Raw)?
- Crab (Raw) is leaner with 1.08g of fat per 100g compared to 6.34g.