Bangda vs Crab

Per 100 g, Bangda has 101 kcal and 21.5 g protein, while Crab has 68 kcal and 15.4 g protein.

Bangda

101
kcal per 100 g
21.5 g protein

Crab

68
kcal per 100 g
15.4 g protein

Nutrition compared, per 100 g

Both foods are shown per 100 g so the numbers are directly comparable. A single serving of each is a different size, so serving-for-serving figures would not tell you much.

Nutrient Bangda Crab Difference
Calories Fewer calories for the same weight 101 kcal 68 kcal better 33%
Protein More protein helps with fullness and muscle 21.5 g better 15.4 g 28%
Carbs Lower carbs suits low-carb and diabetic diets 0 g 0 g about the same
Fat Lower fat means lower calorie density 1.5 g 0.6 g better 60%
Fiber More fibre improves fullness and digestion 0 g 0 g about the same
Sugar Less sugar means a gentler blood-sugar response 0 g 0 g about the same
"Better" marks the more favourable value for a general healthy-eating goal, not a judgement about the food overall. Differences under 5% are treated as equivalent.

Which is better for weight loss?

Crab

Crab is the lighter choice at 68 kcal per 100 g against 101 for Bangda — about 33% fewer calories for the same weight on your plate. That does not make Bangda a bad food; it means the portion has to be smaller to fit the same calorie budget.

Which is better for muscle gain?

Bangda

Bangda is the stronger protein source, with 21.5 g per 100 g against 15.4 g for Crab. To match that from Crab you would have to eat roughly 1.4 times the volume, which is usually the limiting factor when you are trying to hit a protein target. Worth noting the trade-off: Crab is more efficient per calorie (22.6 g of protein per 100 kcal against 21.3 g), so it is the better pick if you are also holding calories down.

Bangda vs Crab — common questions

Bangda has more calories — about 101 kcal per 100 g compared with 68 kcal for Crab.

Bangda has more protein — 21.5 g per 100 g against 15.4 g for Crab.

Crab is the lighter choice at 68 kcal per 100 g against 101 for Bangda — about 33% fewer calories for the same weight on your plate. That does not make Bangda a bad food; it means the portion has to be smaller to fit the same calorie budget.

Bangda is the stronger protein source, with 21.5 g per 100 g against 15.4 g for Crab. To match that from Crab you would have to eat roughly 1.4 times the volume, which is usually the limiting factor when you are trying to hit a protein target. Worth noting the trade-off: Crab is more efficient per calorie (22.6 g of protein per 100 kcal against 21.3 g), so it is the better pick if you are also holding calories down.

Yes. Combining them gives roughly 169 kcal and 36.9 g protein per 100 g of each. Indian meals are usually built from pairs like this, and mixing a grain with a protein source generally makes for a better-balanced plate than either on its own.

For most everyday goals Crab has the edge, mainly on calorie density. Per 100 g, Bangda has 101 kcal and 21.5 g protein, while Crab has 68 kcal and 15.4 g protein. Healthy eating depends far more on total daily intake and portion size than on picking one of these two.
Full Bangda nutrition & serving sizes
Full Crab nutrition & serving sizes

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Data source: nutrition values are drawn from the Indian Nutrient Databank (INDB), Vijayakumar et al., Curr Dev Nutr 2024;8(7):103790, used under CC BY 4.0, and derived from the ICMR-NIN Indian Food Composition Tables. Values vary with recipe, oil used and regional style.

General information only, not medical advice. See our disclaimer.