Crab (Raw)vsPork Belly (Raw)
Crab (Raw) has 87 calories and 18g protein per 100g. Pork Belly (Raw) has 518 calories and 9.3g protein per 100g Crab (Raw) has more protein, Crab (Raw) is lower in calories.
🎯When to Eat What
Goal-based picks for Crab (Raw) vs Pork Belly (Raw)
Go with Crab (Raw) at just 87 kcal per 100g — 83% 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, 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.
Pork Belly (Raw)
High in saturated fat with 19.3g per 100g, which is worth watching if you are managing heart health or cholesterol.
Relatively high in cholesterol at 72mg per 100g.
Calorie-dense at 518 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 Belly | Diff |
|---|---|---|---|
| 💪Macronutrients | |||
| Calories | 87kcal4% | 518kcal26% | <0.1kcal |
| Protein | 18g36% | 9.3g19% | +8.8g |
| Total Fat | 1.1g1% | 53g68% | <0.1g |
| Saturated Fat | 0.22g1% | 19g97% | <0.1g |
| Cholesterol | 78mg26% | 72mg24% | +6.0mg |
| Carbohydrates | <0.1g0% | 0g0% | +<0.1g |
| Dietary Fiber | 0g0% | 0g0% | — |
| Sugars | — | 0g | — |
| ✨Vitamins | |||
| Vitamin A | 2.0mcg0% | 3.0mcg0% | <0.1mcg |
| Vitamin C | 3.0mg3% | 0.30mg0% | +2.7mg |
| Vitamin E | — | 0.39mg3% | — |
| Vitamin K | — | 0mcg0% | — |
| Vitamin B6 | 0.15mg9% | 0.13mg8% | +<0.1mg |
| Vitamin B12 | 9.0mcg375% | 0.84mcg35% | +8.2mcg |
| Folate | 44mcg11% | 1.0mcg0% | +43mcg |
| Thiamin (B1) | <0.1mg7% | 0.40mg33% | <0.1mg |
| Riboflavin (B2) | <0.1mg3% | 0.24mg19% | <0.1mg |
| Niacin (B3) | 2.7mg17% | 4.7mg29% | <0.1mg |
| 🔶Minerals | |||
| Sodium | 293mg13% | 32mg1% | +261mg |
| Calcium | 89mg7% | 5.0mg0% | +84mg |
| Iron | 0.74mg4% | 0.52mg3% | +0.22mg |
| Potassium | 329mg7% | 185mg4% | +144mg |
| Phosphorus | 229mg18% | 108mg9% | +121mg |
| Magnesium | 34mg8% | 4.0mg1% | +30mg |
| Zinc | 3.5mg32% | 1.0mg9% | +2.5mg |
| Copper | 0.67mg74% | <0.1mg6% | +0.62mg |
| Manganese | 0.15mg7% | <0.1mg0% | +0.14mg |
| Selenium | 37mcg68% | 8.0mcg15% | +29mcg |
🔬Nutritional Analysis
Calories: Crab (Raw) is significantly lower in calories at just 87 kcal per 100g compared to 518 kcal for Pork Belly (Raw) — that's 495% fewer calories, making Crab (Raw) the better choice for calorie-conscious diets.
Protein: Crab (Raw) provides more protein with 18.1g versus 9.34g per 100g. In terms of protein-to-calorie efficiency, Crab (Raw) offers better value for building and maintaining muscle.
Fat: Crab (Raw) is the leaner option with 1.08g of total fat per 100g compared to 53g. Crab (Raw) has less saturated fat (0.222g vs 19.3g).
Key Vitamins: The most notable vitamin differences are in Folate (Crab (Raw): 44mcg vs 1mcg), Vitamin B12 (Crab (Raw): 9mcg vs 0.84mcg), Vitamin C (Crab (Raw): 3mg vs 0.3mg). 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 Manganese (Crab (Raw): 0.15mg vs 0.006mg), Calcium (Crab (Raw): 89mg vs 5mg), Copper (Crab (Raw): 0.669mg vs 0.052mg). 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. Crab (Raw) fits a low-fat diet. Pork Belly (Raw) fits a low-sodium diet.
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❓Frequently Asked Questions
- Which has more protein, Crab (Raw) or Pork Belly (Raw)?
- Crab (Raw) has more protein with 18.1g per 100g compared to 9.34g for Pork Belly (Raw).
- Which is lower in calories, Crab (Raw) or Pork Belly (Raw)?
- Crab (Raw) is lower in calories with 87 kcal per 100g versus 518 kcal.
- Is Crab (Raw) or Pork Belly (Raw) healthier?
- It depends on your goals. Crab (Raw) has 87 calories and 18.1g protein per 100g, while Pork Belly (Raw) has 518 calories and 9.34g protein. Compare their full nutrition profiles to decide which fits your diet.
- Which has less fat, Crab (Raw) or Pork Belly (Raw)?
- Crab (Raw) is leaner with 1.08g of fat per 100g compared to 53g.