Crab (Raw)vsLamb Loin (Raw)
Crab (Raw) has 87 calories and 18g protein per 100g. Lamb Loin (Raw) has 143 calories and 21g protein per 100g Lamb Loin (Raw) has more protein, Crab (Raw) is lower in calories.
🎯When to Eat What
Goal-based picks for Crab (Raw) vs Lamb Loin (Raw)
Go with Crab (Raw) at just 87 kcal per 100g — 39% fewer calories.
Lamb Loin (Raw) will keep you satisfied longer with 20.9g protein, 5.9g 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.
Crab (Raw) is the heart-friendlier option with lower saturated fat, more potassium.
Crab (Raw) provides 329mg 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.
Lamb Loin (Raw)
Relatively high in cholesterol at 66mg per 100g.
🔥Calorie Breakdown
💪Macronutrient Comparison
🕸️Nutrient Profile
Values as % of Daily Value (capped at 150%)
📊Full Nutrition Comparison
| Nutrient | Crustaceans Crab Blue | Lamb Loin Separable Lean Only Trimmed To 1/4" Fat Choice | Diff |
|---|---|---|---|
| 💪Macronutrients | |||
| Calories | 87kcal4% | 143kcal7% | <0.1kcal |
| Protein | 18g36% | 21g42% | <0.1g |
| Total Fat | 1.1g1% | 5.9g8% | <0.1g |
| Saturated Fat | 0.22g1% | 2.1g11% | <0.1g |
| Cholesterol | 78mg26% | 66mg22% | +12mg |
| Carbohydrates | <0.1g0% | 0g0% | +<0.1g |
| Dietary Fiber | 0g0% | 0g0% | — |
| ✨Vitamins | |||
| Vitamin A | 2.0mcg0% | 0mcg0% | +2.0mcg |
| Vitamin C | 3.0mg3% | 0mg0% | +3.0mg |
| Vitamin E | — | 0.19mg1% | — |
| Vitamin B6 | 0.15mg9% | 0.17mg10% | <0.1mg |
| Vitamin B12 | 9.0mcg375% | 2.2mcg92% | +6.8mcg |
| Folate | 44mcg11% | 24mcg6% | +20mcg |
| Thiamin (B1) | <0.1mg7% | 0.13mg11% | <0.1mg |
| Riboflavin (B2) | <0.1mg3% | 0.23mg18% | <0.1mg |
| Niacin (B3) | 2.7mg17% | 6.5mg41% | <0.1mg |
| 🔶Minerals | |||
| Sodium | 293mg13% | 68mg3% | +225mg |
| Calcium | 89mg7% | 12mg1% | +77mg |
| Iron | 0.74mg4% | 1.9mg11% | <0.1mg |
| Potassium | 329mg7% | 276mg6% | +53mg |
| Phosphorus | 229mg18% | 190mg15% | +39mg |
| Magnesium | 34mg8% | 27mg6% | +7.0mg |
| Zinc | 3.5mg32% | 3.2mg29% | +0.35mg |
| Copper | 0.67mg74% | 0.13mg14% | +0.54mg |
| Manganese | 0.15mg7% | <0.1mg1% | +0.13mg |
| Selenium | 37mcg68% | 24mcg43% | +14mcg |
🔬Nutritional Analysis
Calories: Crab (Raw) is significantly lower in calories at just 87 kcal per 100g compared to 143 kcal for Lamb Loin (Raw) — that's 64% fewer calories, making Crab (Raw) the better choice for calorie-conscious diets.
Protein: Lamb Loin (Raw) has more protein per 100g (20.9g vs 18.1g), but Crab (Raw) delivers more protein per calorie — a more useful measure when calorie budgets matter.
Fat: Lamb Loin (Raw) has more fat (5.94g 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 2.13g).
Key Vitamins: The most notable vitamin differences are in Vitamin A (Crab (Raw): 2mcg vs 0mcg), Vitamin C (Crab (Raw): 3mg vs 0mg), Riboflavin (B2) (Lamb Loin (Raw): 0.23mg vs 0.04mg).
Key Minerals: Notable mineral differences include Calcium (Crab (Raw): 89mg vs 12mg), Manganese (Crab (Raw): 0.15mg vs 0.024mg), Copper (Crab (Raw): 0.669mg vs 0.128mg).
Diet Suitability: Both fit a low-carb or keto diet. Lamb Loin (Raw) fits a high-protein diet. Crab (Raw) fits a low-fat diet. Lamb Loin (Raw) fits a low-sodium diet.
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❓Frequently Asked Questions
- Which has more protein, Crab (Raw) or Lamb Loin (Raw)?
- Lamb Loin (Raw) has more protein with 20.9g per 100g compared to 18.1g for Crab (Raw).
- Which is lower in calories, Crab (Raw) or Lamb Loin (Raw)?
- Crab (Raw) is lower in calories with 87 kcal per 100g versus 143 kcal.
- Is Crab (Raw) or Lamb Loin (Raw) healthier?
- It depends on your goals. Crab (Raw) has 87 calories and 18.1g protein per 100g, while Lamb Loin (Raw) has 143 calories and 20.9g protein. Compare their full nutrition profiles to decide which fits your diet.
- Which has less fat, Crab (Raw) or Lamb Loin (Raw)?
- Crab (Raw) is leaner with 1.08g of fat per 100g compared to 5.94g.