Ever wondered which seafood is healthier, lobster or crab? Both are tasty and packed with nutrients, but there are some key differences. Let's dive into the nutritional details to see how these two popular seafood choices stack up.

Key takeaways

• Lobster and crab are both excellent sources of protein and essential minerals.
• Crab contains more pantothenic acid and folate compared to lobster.
• Lobster has higher amounts of omega-3 fatty acids like DHA, EPA, and DPA.
• Both seafood options are low in calories and fats, making them great for a healthy diet.
• Lobster generally has a slight edge in omega-3 content, which is beneficial for heart health.
• Use the free January app to see calorie and macro information, as well as how both lobster and crab would affect your blood sugar.

Blood sugar impact of lobster vs crab

A super easy way to see the nutritional differences in foods is by using the free January app. As you can see in the above image, the app shows the macro information of both lobster and crab, along with the predicted blood sugar impact. In both cases, the impact is low, meaning if you're concerned about blood sugar management — as we all should be, whether we're healthy or not — neither option will spike your blood sugar. What's clear is that there are significant differences in macros, like calories and protein, which we'll get into shortly. With the January app, you can look up the food you're choosing between at your local grocery store and get instant access to the macro and blood sugar impact, so you can make the best choice possible for your health goals.

The January app is completely free to download and use. You can even take a photo of your meal and instantly get the macro information and the predicted glucose response. Whether at a restaurant, in the grocery store, or rummaging around the pantry, we always keep the January app on hand to help us make the best choices for our health goals.

You can download the January app for free here.

Caloric content: Lobster vs crab

When it comes to calories, both lobster and crab are considered low-calorie foods. However, there are some differences worth noting. In a 3-ounce serving, crab meat provides about 70 calories, while lobster is slightly higher at 121 calories. This makes lobster meat just a bit higher in calories compared to crab.

Protein: Comparing lobster and crab

Protein in lobster

Lobster is an excellent source of lean protein. In a 3-ounce serving, it provides about 22g of protein. This makes lobster a great choice for those looking to boost their protein intake without consuming too many calories.

Protein in crab

Crab meat is also high in protein, but offers slightly less compared to lobster. For a 3-ounce serving, crab meat has 15g of protein. This makes lobster the marginally better option for those aiming to increase their protein consumption.

Amino acid profiles

Both lobster and crab contain high levels of all essential amino acids. However, crab meat is slightly higher in all of these except for histidine.

Fat content: Which is leaner?

When it comes to fat content, both lobster and crab are considered low-fat foods. However, there are some differences worth noting.

Types of fats in lobster

Lobster contains a mix of different fats. It has more monounsaturated fat and polyunsaturated fat compared to crab. These types of fats are often considered healthier for the heart.

Types of fats in crab

Crab meat, on the other hand, has less saturated fat than lobster. It is also richer in polyunsaturated fats, like omega-3 fatty acids, which are good for your health.

Even though crab meat is higher in fats, it has a better fat profile, being richer in polyunsaturated fats and lower in saturated fats.

Health implications

Both seafood options are low in fats, providing less than 2g per 100g serving. However, lobster is high in cholesterol, ranking in the top 7% of foods as a source of cholesterol. Crab meat is almost three times lower in cholesterol, making it a slightly healthier option in this regard.

Vitamin showdown: Lobster vs crab

Vitamins in lobster

Lobster is a great source of several important vitamins. It contains four times more vitamin B5 compared to crab. Additionally, lobster provides a healthy amount of vitamin B3, which is essential for maintaining good health.

Vitamins in crab

Crab meat, on the other hand, is a vitamin powerhouse. It is eight times richer in vitamin B12 and seven times richer in vitamin A than lobster. Crab also has five times more folate (vitamin B9), which is crucial for cell growth and metabolism.

Which is more nutrient-dense?

If you're looking to boost your vitamin intake, crab might be the better choice. But don't count lobster out; it still offers plenty of nutritional benefits.

Mineral riches: A look at lobster and crab

When it comes to minerals, both lobster and crab have their own strengths. Crab meat tends to be a better source of many minerals. It contains higher levels of iron, zinc, phosphorus, magnesium, and potassium. On the other hand, lobster is richer in selenium, manganese, calcium, and copper. Plus, lobster is lower in sodium, which can be a benefit for those watching their salt intake.

Essential minerals in lobster

Lobster is packed with essential minerals that our bodies need to function properly. It has more selenium, which is important for thyroid health and protecting the body from damage caused by free radicals. Lobster also contains more manganese and copper, which help with bone formation and the production of connective tissues. Additionally, lobster has a good amount of calcium, which is crucial for strong bones and teeth.

Essential minerals in crab

Crab meat shines when it comes to iron and zinc. Iron is vital for making red blood cells and transporting oxygen throughout the body. Zinc supports the immune system and helps with wound healing. Crab also has more phosphorus and magnesium, which are important for energy production and muscle function. And let's not forget potassium, which helps regulate fluid balance and muscle contractions.

Omega-3 fatty acids: Lobster takes the lead

When it comes to omega-3 fatty acids, lobster clearly takes the lead over crab. These healthy fats are essential for our bodies, helping to reduce the risk of heart failure and coronary diseases. Lobster contains more DHA, EPA, and DPA compared to crab meat per 100 grams. Specifically, lobster has 0.139 grams of DHA, 0.341 grams of EPA, and 0.044 grams of DPA, while crab has only 0.067 grams of DHA, 0.101 grams of EPA, and 0.009 grams of DPA.

Omega-3s in lobster

Lobster is packed with omega-3s, making it a great choice for those looking to boost their intake of these beneficial fats. With higher levels of DHA, EPA, and DPA, lobster supports heart health and overall well-being.

Omega-3s in crab

While crab also contains omega-3s, it falls short compared to lobster. Crab meat has lower amounts of DHA, EPA, and DPA, but it still provides some of these important nutrients.

Benefits of omega-3s

Omega-3 fatty acids are known for their numerous health benefits. They can help reduce inflammation, improve heart health, and support brain function. Including foods rich in omega-3s, like lobster, in your diet can have a positive impact on your overall health.

Conclusion

In the end, both crab and lobster are tasty and nutritious choices for seafood lovers. They both pack a punch with high protein and essential minerals like calcium and potassium. Crab meat edges out with more folate and pantothenic acid, while lobster wins in the omega-3 department. Whether you prefer the slightly higher calorie count of crab or the richer omega-3 content in lobster, you can't go wrong. So next time you're at a seafood restaurant, you'll know exactly what each brings to the table!

Frequently asked questions

Which has more protein, lobster or crab?

Both lobster and crab are high in protein, but lobster has the slight edge with 22g per 3-ounce serving (vs 15g for crab).

Are lobster and crab good for a low-calorie diet?

Yes, both lobster and crab are low in calories. Crab meat has about 70 calories per 3-ounce serving, while lobster has around 121 calories for the same amount.

Which is richer in omega-3 fatty acids, lobster or crab?

Lobster has more omega-3 fatty acids compared to crab. These fats are good for your heart and brain.

Do lobster and crab have a lot of vitamins?

Yes, both are rich in vitamins. However, crab has more pantothenic acid and folate, while lobster is packed with other essential vitamins.

Is there a big difference in fat content between lobster and crab?

Both have low fat content, but crab has slightly more fat than lobster. Even so, both are considered lean sources of protein.

Which is better for bone health, lobster or crab?

Both lobster and crab are good for bone health because they are rich in essential minerals like calcium and phosphorus.

‍