USDA-derived comparison
Crab vs Oysters
Crab leads for Phosphorus, Protein and Folate; Oysters answers with Iron, Zinc and Vitamin E.
Who each is for: Choose crab for phosphorus and protein. Choose oysters for iron and zinc.
Reviewed 20 July 2026. Generic food data per 100g; brands and preparation vary.
Crab
Typical serving: 1 serving (100g)
22/100
Side by side, per 100g
The stronger number is highlighted, honestly: higher wins for aim-for nutrients, lower wins for stay-under ones like saturated fat and sodium.
| Nutrient | Crab | Oysters |
|---|---|---|
| Calories | 97 kcal | 102 kcal |
| Protein | 19 g | 11 g |
| Carbs | 0 g | 5 g |
| Fat | 2 g | 3 g |
| Fiber | 0 g | 0 g |
| Sat fat | 0 g | 1 g |
| Sodium | 1,070 mg | 166 mg |
| Potassium | 262 mg | 139 mg |
| Calcium | 59 mg | 116 mg |
| Iron | 0.8 mg | 9.2 mg |
| Magnesium | 63 mg | 35 mg |
| Zinc | 7.6 mg | 78.6 mg |
| Vitamin C | 8 mg | 0 mg |
| Vitamin D | 0 µg | 0 µg |
| Vitamin B12 | 11.5 µg | 17.5 µg |
| Folate | 51 µg | 14 µg |
Servings differ: 1 serving of crab is about 100g, 6 oysters of oysters about 85g. Scale accordingly before deciding anything on the 100g basis alone.
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