Crab (Raw)vsSardine
Crab (Raw) has 87 calories and 18g protein per 100g. Sardine has 208 calories and 25g protein per 100g Sardine has more protein, Crab (Raw) is lower in calories.
🎯When to Eat What
Goal-based picks for Crab (Raw) vs Sardine
Go with Crab (Raw) at just 87 kcal per 100g — 58% fewer calories.
Sardine will keep you satisfied longer with 24.6g protein, 11.4g fat — fat and protein slow digestion while fiber adds bulk.
Sardine's natural fat (11.4g/100g) helps your body absorb fat-soluble nutrients like vitamin A and vitamin D and calcium — 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, less sodium.
Sardine has 142mg cholesterol per 100g, but current research shows dietary cholesterol has minimal effect on blood cholesterol for most people — saturated and trans fats matter more.
⚠️Things to Watch
Crab (Raw)
Relatively high in cholesterol at 78mg per 100g.
Sardine
Relatively high in cholesterol at 142mg per 100g.
🔥Calorie Breakdown
💪Macronutrient Comparison
🕸️Nutrient Profile
Values as % of Daily Value (capped at 150%)
📊Full Nutrition Comparison
| Nutrient | Crustaceans Crab Blue | Fish Sardine Atlantic Canned In Oil | Diff |
|---|---|---|---|
| 💪Macronutrients | |||
| Calories | 87kcal4% | 208kcal10% | <0.1kcal |
| Protein | 18g36% | 25g49% | <0.1g |
| Total Fat | 1.1g1% | 11g15% | <0.1g |
| Saturated Fat | 0.22g1% | 1.5g8% | <0.1g |
| Cholesterol | 78mg26% | 142mg47% | <0.1mg |
| Carbohydrates | <0.1g0% | 0g0% | +<0.1g |
| Dietary Fiber | 0g0% | 0g0% | — |
| Sugars | — | 0g | — |
| ✨Vitamins | |||
| Vitamin A | 2.0mcg0% | 32mcg4% | <0.1mcg |
| Vitamin C | 3.0mg3% | 0mg0% | +3.0mg |
| Vitamin D | — | 4.8mcg24% | — |
| Vitamin E | — | 2.0mg14% | — |
| Vitamin K | — | 2.6mcg2% | — |
| Vitamin B6 | 0.15mg9% | 0.17mg10% | <0.1mg |
| Vitamin B12 | 9.0mcg375% | 8.9mcg373% | +<0.1mcg |
| Folate | 44mcg11% | 10mcg3% | +34mcg |
| Thiamin (B1) | <0.1mg7% | <0.1mg7% | — |
| Riboflavin (B2) | <0.1mg3% | 0.23mg17% | <0.1mg |
| Niacin (B3) | 2.7mg17% | 5.2mg33% | <0.1mg |
| 🔶Minerals | |||
| Sodium | 293mg13% | 307mg13% | <0.1mg |
| Calcium | 89mg7% | 382mg29% | <0.1mg |
| Iron | 0.74mg4% | 2.9mg16% | <0.1mg |
| Potassium | 329mg7% | 397mg8% | <0.1mg |
| Phosphorus | 229mg18% | 490mg39% | <0.1mg |
| Magnesium | 34mg8% | 39mg9% | <0.1mg |
| Zinc | 3.5mg32% | 1.3mg12% | +2.2mg |
| Copper | 0.67mg74% | 0.19mg21% | +0.48mg |
| Manganese | 0.15mg7% | 0.11mg5% | +<0.1mg |
| Selenium | 37mcg68% | 53mcg96% | <0.1mcg |
🔬Nutritional Analysis
Calories: Crab (Raw) is significantly lower in calories at just 87 kcal per 100g compared to 208 kcal for Sardine — that's 139% fewer calories, making Crab (Raw) the better choice for calorie-conscious diets.
Protein: Sardine has more protein per 100g (24.6g vs 18.1g), but Crab (Raw) delivers more protein per calorie — a more useful measure when calorie budgets matter.
Fat: Sardine has more fat (11.4g 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 1.53g).
Key Vitamins: The most notable vitamin differences are in Vitamin C (Crab (Raw): 3mg vs 0mg), Vitamin A (Sardine: 32mcg vs 2mcg), Riboflavin (B2) (Sardine: 0.227mg vs 0.04mg).
Key Minerals: Notable mineral differences include Calcium (Sardine: 382mg vs 89mg), Iron (Sardine: 2.92mg vs 0.74mg), Copper (Crab (Raw): 0.669mg vs 0.186mg).
Diet Suitability: Both fit a low-carb or keto diet. Sardine fits a high-protein diet. Crab (Raw) fits a low-fat diet.
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❓Frequently Asked Questions
- Which has more protein, Crab (Raw) or Sardine?
- Sardine has more protein with 24.6g per 100g compared to 18.1g for Crab (Raw).
- Which is lower in calories, Crab (Raw) or Sardine?
- Crab (Raw) is lower in calories with 87 kcal per 100g versus 208 kcal.
- Is Crab (Raw) or Sardine healthier?
- It depends on your goals. Crab (Raw) has 87 calories and 18.1g protein per 100g, while Sardine has 208 calories and 24.6g protein. Compare their full nutrition profiles to decide which fits your diet.
- Which has less fat, Crab (Raw) or Sardine?
- Crab (Raw) is leaner with 1.08g of fat per 100g compared to 11.4g.