Crab (Raw)vsTilapia (Raw)
Crab (Raw) has 87 calories and 18g protein per 100g. Tilapia (Raw) has 96 calories and 20g protein per 100g Tilapia (Raw) has more protein, Crab (Raw) is lower in calories.
🎯When to Eat What
Goal-based picks for Crab (Raw) vs Tilapia (Raw)
Tilapia (Raw) will keep you satisfied longer with 20.1g protein — fat and protein slow digestion while fiber adds bulk.
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.
Tilapia (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 Tilapia | Diff |
|---|---|---|---|
| 💪Macronutrients | |||
| Calories | 87kcal4% | 96kcal5% | <0.1kcal |
| Protein | 18g36% | 20g40% | <0.1g |
| Total Fat | 1.1g1% | 1.7g2% | <0.1g |
| Saturated Fat | 0.22g1% | 0.58g3% | <0.1g |
| Cholesterol | 78mg26% | 50mg17% | +28mg |
| Carbohydrates | <0.1g0% | 0g0% | +<0.1g |
| Dietary Fiber | 0g0% | 0g0% | — |
| Sugars | — | 0g | — |
| ✨Vitamins | |||
| Vitamin A | 2.0mcg0% | 0mcg0% | +2.0mcg |
| Vitamin C | 3.0mg3% | 0mg0% | +3.0mg |
| Vitamin D | — | 3.1mcg16% | — |
| Vitamin E | — | 0.40mg3% | — |
| Vitamin K | — | 1.4mcg1% | — |
| Vitamin B6 | 0.15mg9% | 0.16mg10% | <0.1mg |
| Vitamin B12 | 9.0mcg375% | 1.6mcg66% | +7.4mcg |
| Folate | 44mcg11% | 24mcg6% | +20mcg |
| Thiamin (B1) | <0.1mg7% | <0.1mg3% | +<0.1mg |
| Riboflavin (B2) | <0.1mg3% | <0.1mg5% | <0.1mg |
| Niacin (B3) | 2.7mg17% | 3.9mg24% | <0.1mg |
| 🔶Minerals | |||
| Sodium | 293mg13% | 52mg2% | +241mg |
| Calcium | 89mg7% | 10mg1% | +79mg |
| Iron | 0.74mg4% | 0.56mg3% | +0.18mg |
| Potassium | 329mg7% | 302mg6% | +27mg |
| Phosphorus | 229mg18% | 170mg14% | +59mg |
| Magnesium | 34mg8% | 27mg6% | +7.0mg |
| Zinc | 3.5mg32% | 0.33mg3% | +3.2mg |
| Copper | 0.67mg74% | <0.1mg8% | +0.59mg |
| Manganese | 0.15mg7% | <0.1mg2% | +0.11mg |
| Selenium | 37mcg68% | 42mcg76% | <0.1mcg |
🔬Nutritional Analysis
Calories: Crab (Raw) is moderately lower in calories than Tilapia (Raw), containing 87 kcal compared to 96 kcal per 100g (10% fewer calories).
Protein: Tilapia (Raw) provides more protein with 20.1g versus 18.1g per 100g. In terms of protein-to-calorie efficiency, Tilapia (Raw) offers better value for building and maintaining muscle.
Fat: Tilapia (Raw) has more fat (1.7g 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 A (Crab (Raw): 2mcg vs 0mcg), Vitamin C (Crab (Raw): 3mg vs 0mg), Vitamin B12 (Crab (Raw): 9mcg vs 1.58mcg).
Key Minerals: Notable mineral differences include Zinc (Crab (Raw): 3.54mg vs 0.33mg), Calcium (Crab (Raw): 89mg vs 10mg), Copper (Crab (Raw): 0.669mg vs 0.075mg).
Diet Suitability: Both fit a low-carb or keto diet. Tilapia (Raw) fits a high-protein diet. Both fit a low-fat diet. Tilapia (Raw) fits a low-sodium diet.
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❓Frequently Asked Questions
- Which has more protein, Crab (Raw) or Tilapia (Raw)?
- Tilapia (Raw) has more protein with 20.1g per 100g compared to 18.1g for Crab (Raw).
- Which is lower in calories, Crab (Raw) or Tilapia (Raw)?
- Crab (Raw) is lower in calories with 87 kcal per 100g versus 96 kcal.
- Is Crab (Raw) or Tilapia (Raw) healthier?
- It depends on your goals. Crab (Raw) has 87 calories and 18.1g protein per 100g, while Tilapia (Raw) has 96 calories and 20.1g protein. Compare their full nutrition profiles to decide which fits your diet.
- Which has less fat, Crab (Raw) or Tilapia (Raw)?
- Crab (Raw) is leaner with 1.08g of fat per 100g compared to 1.7g.