Crab (Raw)vsPork Cured (Baked)
Crab (Raw) has 87 calories and 18g protein per 100g. Pork Cured (Baked) has 548 calories and 36g protein per 100g Pork Cured (Baked) has more protein, Crab (Raw) is lower in calories.
🎯When to Eat What
Goal-based picks for Crab (Raw) vs Pork Cured (Baked)
Go with Crab (Raw) at just 87 kcal per 100g — 84% fewer calories.
Crab (Raw) will keep you satisfied longer with 18.1g protein — 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, less sodium.
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.
Pork Cured (Baked)
High in sodium at 2190mg per 100g, so it may not be the best fit for a low-sodium diet.
High in saturated fat with 14.2g per 100g, which is worth watching if you are managing heart health or cholesterol.
Relatively high in cholesterol at 107mg per 100g.
Calorie-dense at 548 kcal per 100g, so portion size matters.
🔥Calorie Breakdown
💪Macronutrient Comparison
🕸️Nutrient Profile
Values as % of Daily Value (capped at 150%)
📊Full Nutrition Comparison
| Nutrient | Crustaceans Crab Blue | Pork Cured Bacon Baked | Diff |
|---|---|---|---|
| 💪Macronutrients | |||
| Calories | 87kcal4% | 548kcal27% | <0.1kcal |
| Protein | 18g36% | 36g71% | <0.1g |
| Total Fat | 1.1g1% | 43g56% | <0.1g |
| Saturated Fat | 0.22g1% | 14g71% | <0.1g |
| Trans Fat | — | 0g | — |
| Cholesterol | 78mg26% | 107mg36% | <0.1mg |
| Carbohydrates | <0.1g0% | 1.4g0% | <0.1g |
| Dietary Fiber | 0g0% | 0g0% | — |
| Sugars | — | 0g | — |
| ✨Vitamins | |||
| Vitamin A | 2.0mcg0% | 11mcg1% | <0.1mcg |
| Vitamin C | 3.0mg3% | 0mg0% | +3.0mg |
| Vitamin E | — | 0.32mg2% | — |
| Vitamin K | — | 0.10mcg0% | — |
| Vitamin B6 | 0.15mg9% | 0.31mg18% | <0.1mg |
| Vitamin B12 | 9.0mcg375% | 1.2mcg48% | +7.8mcg |
| Folate | 44mcg11% | 2.0mcg1% | +42mcg |
| Thiamin (B1) | <0.1mg7% | 0.35mg29% | <0.1mg |
| Riboflavin (B2) | <0.1mg3% | 0.25mg19% | <0.1mg |
| Niacin (B3) | 2.7mg17% | 11mg66% | <0.1mg |
| 🔶Minerals | |||
| Sodium | 293mg13% | 2190mg95% | <0.1mg |
| Calcium | 89mg7% | 10mg1% | +79mg |
| Iron | 0.74mg4% | 1.5mg8% | <0.1mg |
| Potassium | 329mg7% | 539mg11% | <0.1mg |
| Phosphorus | 229mg18% | 506mg40% | <0.1mg |
| Magnesium | 34mg8% | 30mg7% | +4.0mg |
| Zinc | 3.5mg32% | 3.4mg31% | +0.18mg |
| Copper | 0.67mg74% | 0.18mg20% | +0.49mg |
| Manganese | 0.15mg7% | <0.1mg1% | +0.13mg |
| Selenium | 37mcg68% | 59mcg107% | <0.1mcg |
🔬Nutritional Analysis
Calories: Crab (Raw) is significantly lower in calories at just 87 kcal per 100g compared to 548 kcal for Pork Cured (Baked) — that's 530% fewer calories, making Crab (Raw) the better choice for calorie-conscious diets.
Protein: Pork Cured (Baked) has more protein per 100g (35.7g vs 18.1g), but Crab (Raw) delivers more protein per calorie — a more useful measure when calorie budgets matter.
Fat: Crab (Raw) is the leaner option with 1.08g of total fat per 100g compared to 43.3g. Crab (Raw) has less saturated fat (0.222g vs 14.2g).
Key Vitamins: The most notable vitamin differences are in Vitamin C (Crab (Raw): 3mg vs 0mg), Folate (Crab (Raw): 44mcg vs 2mcg), Vitamin B12 (Crab (Raw): 9mcg vs 1.16mcg). Keep in mind these are per 100g — the higher-calorie food packs more of everything into a denser package, so per calorie the picture may differ.
Key Minerals: Notable mineral differences include Calcium (Crab (Raw): 89mg vs 10mg), Sodium (Pork Cured (Baked): 2190mg vs 293mg), Manganese (Crab (Raw): 0.15mg vs 0.022mg). These values are per 100g — per calorie, the lower-calorie option may provide comparable or better nutrition.
Diet Suitability: Both fit a low-carb or keto diet. Pork Cured (Baked) 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 Pork Cured (Baked)?
- Pork Cured (Baked) has more protein with 35.7g per 100g compared to 18.1g for Crab (Raw).
- Which is lower in calories, Crab (Raw) or Pork Cured (Baked)?
- Crab (Raw) is lower in calories with 87 kcal per 100g versus 548 kcal.
- Is Crab (Raw) or Pork Cured (Baked) healthier?
- It depends on your goals. Crab (Raw) has 87 calories and 18.1g protein per 100g, while Pork Cured (Baked) has 548 calories and 35.7g protein. Compare their full nutrition profiles to decide which fits your diet.
- Which has less fat, Crab (Raw) or Pork Cured (Baked)?
- Crab (Raw) is leaner with 1.08g of fat per 100g compared to 43.3g.