Crab (Raw)vsPork Loin (Raw)
Crab (Raw) has 87 calories and 18g protein per 100g. Pork Loin (Raw) has 109 calories and 21g protein per 100g Pork Loin (Raw) has more protein, Crab (Raw) is lower in calories.
🎯When to Eat What
Goal-based picks for Crab (Raw) vs Pork Loin (Raw)
Go with Crab (Raw) at just 87 kcal per 100g — 20% fewer calories.
Pork Loin (Raw) will keep you satisfied longer with 21g 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.
Pork Loin (Raw) provides 399mg 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.
Pork Loin (Raw) edges ahead overall with more protein, more potassium — the more nutritious option for everyday eating.
⚠️Things to Watch
Crab (Raw)
Relatively high in cholesterol at 78mg per 100g.
Pork Loin (Raw)
Relatively high in cholesterol at 65mg per 100g.
🔥Calorie Breakdown
💪Macronutrient Comparison
🕸️Nutrient Profile
Values as % of Daily Value (capped at 150%)
📊Full Nutrition Comparison
| Nutrient | Crustaceans Crab Blue | Pork Fresh Loin Tenderloin Separable Lean Only | Diff |
|---|---|---|---|
| 💪Macronutrients | |||
| Calories | 87kcal4% | 109kcal5% | <0.1kcal |
| Protein | 18g36% | 21g42% | <0.1g |
| Total Fat | 1.1g1% | 2.2g3% | <0.1g |
| Saturated Fat | 0.22g1% | 0.70g3% | <0.1g |
| Trans Fat | — | <0.1g | — |
| Cholesterol | 78mg26% | 65mg22% | +13mg |
| Carbohydrates | <0.1g0% | 0g0% | +<0.1g |
| Dietary Fiber | 0g0% | 0g0% | — |
| Sugars | — | 0g | — |
| ✨Vitamins | |||
| Vitamin A | 2.0mcg0% | 0mcg0% | +2.0mcg |
| Vitamin C | 3.0mg3% | 0mg0% | +3.0mg |
| Vitamin D | — | 0.20mcg1% | — |
| Vitamin E | — | 0.22mg1% | — |
| Vitamin K | — | 0mcg0% | — |
| Vitamin B6 | 0.15mg9% | 0.78mg46% | <0.1mg |
| Vitamin B12 | 9.0mcg375% | 0.51mcg21% | +8.5mcg |
| Folate | 44mcg11% | 0mcg0% | +44mcg |
| Thiamin (B1) | <0.1mg7% | 1.00mg83% | <0.1mg |
| Riboflavin (B2) | <0.1mg3% | 0.34mg26% | <0.1mg |
| Niacin (B3) | 2.7mg17% | 6.7mg42% | <0.1mg |
| 🔶Minerals | |||
| Sodium | 293mg13% | 53mg2% | +240mg |
| Calcium | 89mg7% | 5.0mg0% | +84mg |
| Iron | 0.74mg4% | 0.98mg5% | <0.1mg |
| Potassium | 329mg7% | 399mg8% | <0.1mg |
| Phosphorus | 229mg18% | 247mg20% | <0.1mg |
| Magnesium | 34mg8% | 27mg6% | +7.0mg |
| Zinc | 3.5mg32% | 1.9mg17% | +1.7mg |
| Copper | 0.67mg74% | <0.1mg10% | +0.58mg |
| Manganese | 0.15mg7% | <0.1mg1% | +0.14mg |
| Selenium | 37mcg68% | 31mcg56% | +6.6mcg |
🔬Nutritional Analysis
Calories: Crab (Raw) is moderately lower in calories than Pork Loin (Raw), containing 87 kcal compared to 109 kcal per 100g (25% fewer calories).
Protein: Pork Loin (Raw) has more protein per 100g (21g vs 18.1g), but Crab (Raw) delivers more protein per calorie — a more useful measure when calorie budgets matter.
Fat: Pork Loin (Raw) has more fat (2.17g 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 (Crab (Raw): 2mcg vs 0mcg), Vitamin C (Crab (Raw): 3mg vs 0mg), Folate (Crab (Raw): 44mcg vs 0mcg).
Key Minerals: Notable mineral differences include Calcium (Crab (Raw): 89mg vs 5mg), Manganese (Crab (Raw): 0.15mg vs 0.015mg), Copper (Crab (Raw): 0.669mg vs 0.09mg).
Diet Suitability: Both fit a low-carb or keto diet. Pork Loin (Raw) fits a high-protein diet. Both fit a low-fat diet. Pork Loin (Raw) fits a low-sodium diet.
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❓Frequently Asked Questions
- Which has more protein, Crab (Raw) or Pork Loin (Raw)?
- Pork Loin (Raw) has more protein with 21g per 100g compared to 18.1g for Crab (Raw).
- Which is lower in calories, Crab (Raw) or Pork Loin (Raw)?
- Crab (Raw) is lower in calories with 87 kcal per 100g versus 109 kcal.
- Is Crab (Raw) or Pork Loin (Raw) healthier?
- It depends on your goals. Crab (Raw) has 87 calories and 18.1g protein per 100g, while Pork Loin (Raw) has 109 calories and 21g protein. Compare their full nutrition profiles to decide which fits your diet.
- Which has less fat, Crab (Raw) or Pork Loin (Raw)?
- Crab (Raw) is leaner with 1.08g of fat per 100g compared to 2.17g.