Crab (Raw)vsTuna
Crab (Raw) has 87 calories and 18g protein per 100g. Tuna has 198 calories and 29g protein per 100g Tuna has more protein, Crab (Raw) is lower in calories.
🎯When to Eat What
Goal-based picks for Crab (Raw) vs Tuna
Go with Crab (Raw) at just 87 kcal per 100g — 56% fewer calories.
Tuna will keep you satisfied longer with 29.1g protein, 8.2g fat — fat and protein slow digestion while fiber adds bulk.
Tuna's natural fat (8.2g/100g) helps your body absorb fat-soluble nutrients like 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, less sodium, more potassium.
Crab (Raw) provides 329mg of potassium per 100g — important for muscle function and hydration.
⚠️Things to Watch
Crab (Raw)
Relatively high in cholesterol at 78mg per 100g.
Tuna
High in sodium at 416mg per 100g, so it may not be the best fit for a low-sodium diet.
🔥Calorie Breakdown
💪Macronutrient Comparison
🕸️Nutrient Profile
Values as % of Daily Value (capped at 150%)
📊Full Nutrition Comparison
| Nutrient | Crustaceans Crab Blue | Fish Tuna Light Canned In Oil Drained Solids | Diff |
|---|---|---|---|
| 💪Macronutrients | |||
| Calories | 87kcal4% | 198kcal10% | <0.1kcal |
| Protein | 18g36% | 29g58% | <0.1g |
| Total Fat | 1.1g1% | 8.2g11% | <0.1g |
| Saturated Fat | 0.22g1% | 1.5g8% | <0.1g |
| Cholesterol | 78mg26% | 18mg6% | +60mg |
| Carbohydrates | <0.1g0% | 0g0% | +<0.1g |
| Dietary Fiber | 0g0% | 0g0% | — |
| Sugars | — | 0g | — |
| ✨Vitamins | |||
| Vitamin A | 2.0mcg0% | 23mcg3% | <0.1mcg |
| Vitamin C | 3.0mg3% | 0mg0% | +3.0mg |
| Vitamin D | — | 6.7mcg34% | — |
| Vitamin E | — | 0.87mg6% | — |
| Vitamin K | — | 44mcg37% | — |
| Vitamin B6 | 0.15mg9% | 0.11mg6% | +<0.1mg |
| Vitamin B12 | 9.0mcg375% | 2.2mcg92% | +6.8mcg |
| Folate | 44mcg11% | 5.0mcg1% | +39mcg |
| Thiamin (B1) | <0.1mg7% | <0.1mg3% | +<0.1mg |
| Riboflavin (B2) | <0.1mg3% | 0.12mg9% | <0.1mg |
| Niacin (B3) | 2.7mg17% | 12mg78% | <0.1mg |
| 🔶Minerals | |||
| Sodium | 293mg13% | 416mg18% | <0.1mg |
| Calcium | 89mg7% | 13mg1% | +76mg |
| Iron | 0.74mg4% | 1.4mg8% | <0.1mg |
| Potassium | 329mg7% | 207mg4% | +122mg |
| Phosphorus | 229mg18% | 311mg25% | <0.1mg |
| Magnesium | 34mg8% | 31mg7% | +3.0mg |
| Zinc | 3.5mg32% | 0.90mg8% | +2.6mg |
| Copper | 0.67mg74% | <0.1mg8% | +0.60mg |
| Manganese | 0.15mg7% | <0.1mg1% | +0.14mg |
| Selenium | 37mcg68% | 76mcg138% | <0.1mcg |
🔬Nutritional Analysis
Calories: Crab (Raw) is significantly lower in calories at just 87 kcal per 100g compared to 198 kcal for Tuna — that's 128% fewer calories, making Crab (Raw) the better choice for calorie-conscious diets.
Protein: Tuna has more protein per 100g (29.1g vs 18.1g), but Crab (Raw) delivers more protein per calorie — a more useful measure when calorie budgets matter.
Fat: Tuna has more fat (8.21g 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 (Tuna: 23mcg vs 2mcg), Folate (Crab (Raw): 44mcg vs 5mcg).
Key Minerals: Notable mineral differences include Manganese (Crab (Raw): 0.15mg vs 0.015mg), Copper (Crab (Raw): 0.669mg vs 0.071mg), Calcium (Crab (Raw): 89mg vs 13mg).
Diet Suitability: Both fit a low-carb or keto diet. Tuna 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 Tuna?
- Tuna has more protein with 29.1g per 100g compared to 18.1g for Crab (Raw).
- Which is lower in calories, Crab (Raw) or Tuna?
- Crab (Raw) is lower in calories with 87 kcal per 100g versus 198 kcal.
- Is Crab (Raw) or Tuna healthier?
- It depends on your goals. Crab (Raw) has 87 calories and 18.1g protein per 100g, while Tuna has 198 calories and 29.1g protein. Compare their full nutrition profiles to decide which fits your diet.
- Which has less fat, Crab (Raw) or Tuna?
- Crab (Raw) is leaner with 1.08g of fat per 100g compared to 8.21g.