Crab (Raw)vsTurkey Breast (Raw)
Crab (Raw) has 87 calories and 18g protein per 100g. Turkey Breast (Raw) has 102 calories and 22g protein per 100g Turkey Breast (Raw) has more protein, Crab (Raw) is lower in calories.
🎯When to Eat What
Goal-based picks for Crab (Raw) vs Turkey Breast (Raw)
Turkey Breast (Raw) will keep you satisfied longer with 21.5g protein — fat and protein slow digestion while fiber adds bulk.
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.
Turkey Breast (Raw)
No major nutritional red flags stand out per 100g.
🔥Calorie Breakdown
💪Macronutrient Comparison
🕸️Nutrient Profile
Values as % of Daily Value (capped at 150%)
📊Full Nutrition Comparison
| Nutrient | Crustaceans Crab Blue | Turkey Breast From Whole Bird Meat Only With Added Solution | Diff |
|---|---|---|---|
| 💪Macronutrients | |||
| Calories | 87kcal4% | 102kcal5% | <0.1kcal |
| Protein | 18g36% | 22g43% | <0.1g |
| Total Fat | 1.1g1% | 1.7g2% | <0.1g |
| Saturated Fat | 0.22g1% | 0.54g3% | <0.1g |
| Trans Fat | — | <0.1g | — |
| Cholesterol | 78mg26% | 54mg18% | +24mg |
| Carbohydrates | <0.1g0% | 0.14g0% | <0.1g |
| Dietary Fiber | 0g0% | 0g0% | — |
| Sugars | — | <0.1g | — |
| ✨Vitamins | |||
| Vitamin A | 2.0mcg0% | 6.0mcg1% | <0.1mcg |
| Vitamin C | 3.0mg3% | 0mg0% | +3.0mg |
| Vitamin D | — | 0.10mcg1% | — |
| Vitamin E | — | <0.1mg0% | — |
| Vitamin K | — | 0mcg0% | — |
| Vitamin B6 | 0.15mg9% | 0.78mg46% | <0.1mg |
| Vitamin B12 | 9.0mcg375% | 0.63mcg26% | +8.4mcg |
| Folate | 44mcg11% | 7.0mcg2% | +37mcg |
| Thiamin (B1) | <0.1mg7% | <0.1mg3% | +<0.1mg |
| Riboflavin (B2) | <0.1mg3% | 0.14mg11% | <0.1mg |
| Niacin (B3) | 2.7mg17% | 9.9mg62% | <0.1mg |
| 🔶Minerals | |||
| Sodium | 293mg13% | 206mg9% | +87mg |
| Calcium | 89mg7% | 14mg1% | +75mg |
| Iron | 0.74mg4% | 0.54mg3% | +0.20mg |
| Potassium | 329mg7% | 242mg5% | +87mg |
| Phosphorus | 229mg18% | 236mg19% | <0.1mg |
| Magnesium | 34mg8% | 25mg6% | +9.0mg |
| Zinc | 3.5mg32% | 1.3mg12% | +2.2mg |
| Copper | 0.67mg74% | <0.1mg6% | +0.62mg |
| Manganese | 0.15mg7% | <0.1mg0% | +0.14mg |
| Selenium | 37mcg68% | 23mcg41% | +15mcg |
🔬Nutritional Analysis
Calories: Crab (Raw) is moderately lower in calories than Turkey Breast (Raw), containing 87 kcal compared to 102 kcal per 100g (17% fewer calories).
Protein: Turkey Breast (Raw) provides more protein with 21.5g versus 18.1g per 100g. In terms of protein-to-calorie efficiency, Turkey Breast (Raw) offers better value for building and maintaining muscle.
Fat: Turkey Breast (Raw) has more fat (1.66g 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 C (Crab (Raw): 3mg vs 0mg), Vitamin B12 (Crab (Raw): 9mcg vs 0.63mcg), Folate (Crab (Raw): 44mcg vs 7mcg).
Key Minerals: Notable mineral differences include Manganese (Crab (Raw): 0.15mg vs 0.007mg), Copper (Crab (Raw): 0.669mg vs 0.052mg), Calcium (Crab (Raw): 89mg vs 14mg).
Diet Suitability: Both fit a low-carb or keto diet. Turkey Breast (Raw) fits a high-protein diet. Both fit a low-fat diet.
🔗Related Comparisons
More with Crab
More with Turkey Breast
❓Frequently Asked Questions
- Which has more protein, Crab (Raw) or Turkey Breast (Raw)?
- Turkey Breast (Raw) has more protein with 21.5g per 100g compared to 18.1g for Crab (Raw).
- Which is lower in calories, Crab (Raw) or Turkey Breast (Raw)?
- Crab (Raw) is lower in calories with 87 kcal per 100g versus 102 kcal.
- Is Crab (Raw) or Turkey Breast (Raw) healthier?
- It depends on your goals. Crab (Raw) has 87 calories and 18.1g protein per 100g, while Turkey Breast (Raw) has 102 calories and 21.5g protein. Compare their full nutrition profiles to decide which fits your diet.
- Which has less fat, Crab (Raw) or Turkey Breast (Raw)?
- Crab (Raw) is leaner with 1.08g of fat per 100g compared to 1.66g.