Crab (Raw)vsTrout (Raw)
Crab (Raw) has 87 calories and 18g protein per 100g. Trout (Raw) has 119 calories and 21g protein per 100g Trout (Raw) has more protein, Crab (Raw) is lower in calories.
🎯When to Eat What
Goal-based picks for Crab (Raw) vs Trout (Raw)
Go with Crab (Raw) at just 87 kcal per 100g — 27% fewer calories.
Trout (Raw) will keep you satisfied longer with 20.5g protein, 3.5g 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.
Trout (Raw) provides 481mg of potassium per 100g — important for muscle function and hydration.
⚠️Things to Watch
Crab (Raw)
Relatively high in cholesterol at 78mg per 100g.
Trout (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 Trout Rainbow Wild Raw | Diff |
|---|---|---|---|
| 💪Macronutrients | |||
| Calories | 87kcal4% | 119kcal6% | <0.1kcal |
| Protein | 18g36% | 21g41% | <0.1g |
| Total Fat | 1.1g1% | 3.5g4% | <0.1g |
| Saturated Fat | 0.22g1% | 0.72g4% | <0.1g |
| Cholesterol | 78mg26% | 59mg20% | +19mg |
| Carbohydrates | <0.1g0% | 0g0% | +<0.1g |
| Dietary Fiber | 0g0% | 0g0% | — |
| ✨Vitamins | |||
| Vitamin A | 2.0mcg0% | 19mcg2% | <0.1mcg |
| Vitamin C | 3.0mg3% | 2.4mg3% | +0.60mg |
| Vitamin B6 | 0.15mg9% | 0.41mg24% | <0.1mg |
| Vitamin B12 | 9.0mcg375% | 4.5mcg185% | +4.5mcg |
| Folate | 44mcg11% | 12mcg3% | +32mcg |
| Thiamin (B1) | <0.1mg7% | 0.12mg10% | <0.1mg |
| Riboflavin (B2) | <0.1mg3% | 0.10mg8% | <0.1mg |
| Niacin (B3) | 2.7mg17% | 5.4mg34% | <0.1mg |
| 🔶Minerals | |||
| Sodium | 293mg13% | 31mg1% | +262mg |
| Calcium | 89mg7% | 67mg5% | +22mg |
| Iron | 0.74mg4% | 0.70mg4% | +<0.1mg |
| Potassium | 329mg7% | 481mg10% | <0.1mg |
| Phosphorus | 229mg18% | 271mg22% | <0.1mg |
| Magnesium | 34mg8% | 31mg7% | +3.0mg |
| Zinc | 3.5mg32% | 1.1mg10% | +2.5mg |
| Copper | 0.67mg74% | 0.11mg12% | +0.56mg |
| Manganese | 0.15mg7% | 0.16mg7% | <0.1mg |
| Selenium | 37mcg68% | 13mcg23% | +25mcg |
🔬Nutritional Analysis
Calories: Crab (Raw) is significantly lower in calories at just 87 kcal per 100g compared to 119 kcal for Trout (Raw) — that's 37% fewer calories, making Crab (Raw) the better choice for calorie-conscious diets.
Protein: Trout (Raw) has more protein per 100g (20.5g vs 18.1g), but Crab (Raw) delivers more protein per calorie — a more useful measure when calorie budgets matter.
Fat: Trout (Raw) has more fat (3.46g 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 (Trout (Raw): 19mcg vs 2mcg), Folate (Crab (Raw): 44mcg vs 12mcg), Vitamin B6 (Trout (Raw): 0.406mg vs 0.15mg).
Key Minerals: Notable mineral differences include Sodium (Crab (Raw): 293mg vs 31mg), Copper (Crab (Raw): 0.669mg vs 0.109mg), Zinc (Crab (Raw): 3.54mg vs 1.08mg).
Diet Suitability: Both fit a low-carb or keto diet. Trout (Raw) fits a high-protein diet. Crab (Raw) fits a low-fat diet. Trout (Raw) fits a low-sodium diet.
🔗Related Comparisons
More with Crab
More with Trout
❓Frequently Asked Questions
- Which has more protein, Crab (Raw) or Trout (Raw)?
- Trout (Raw) has more protein with 20.5g per 100g compared to 18.1g for Crab (Raw).
- Which is lower in calories, Crab (Raw) or Trout (Raw)?
- Crab (Raw) is lower in calories with 87 kcal per 100g versus 119 kcal.
- Is Crab (Raw) or Trout (Raw) healthier?
- It depends on your goals. Crab (Raw) has 87 calories and 18.1g protein per 100g, while Trout (Raw) has 119 calories and 20.5g protein. Compare their full nutrition profiles to decide which fits your diet.
- Which has less fat, Crab (Raw) or Trout (Raw)?
- Crab (Raw) is leaner with 1.08g of fat per 100g compared to 3.46g.