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  6. Crab meat vs. Pumpkin seeds

Crab meat vs. Pumpkin seeds — In-Depth Nutrition Comparison

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Significant differences between crab meat and pumpkin seeds

  • Crab meat has more vitamin B12, copper, and phosphorus; however, pumpkin seeds are richer in fiber, magnesium, iron, zinc, manganese, and potassium.
  • Crab meat covers your daily vitamin B12 needs 479% more than pumpkin seeds.
  • Pumpkin seeds have 60 times less sodium than crab meat. Crab meat has 1072mg of sodium, while pumpkin seeds have 18mg.

Specific food types used in this comparison are Crustaceans, crab, alaska king, cooked, moist heat and Seeds, pumpkin, and squash seeds, whole, roasted, without salt.

Infographic

Crab meat vs Pumpkin seeds infographic
Infographic link

Mineral Comparison

Mineral comparison score is based on the number of minerals by which one or the other food is richer. The "coverage" charts below show how much of the daily needs can be covered by 300 grams of the food.
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 45% 18% 23% 29% 394% 208% 120% 140% 5.2% 218%
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 187% 17% 81% 124% 230% 281% 39% 2.3% 65% 0%
Contains more CopperCopper +71.3%
Contains more PhosphorusPhosphorus +204.3%
Contains more SeleniumSelenium +∞%
Contains more MagnesiumMagnesium +315.9%
Contains more PotassiumPotassium +250.8%
Contains more IronIron +335.5%
Contains more ZincZinc +35.2%
Contains less SodiumSodium -98.3%
Contains more ManganeseManganese +1140%
~equal in Calcium ~55mg

Vitamin Comparison

Vitamin comparison score is based on the number of vitamins by which one or the other food is richer. The "coverage" charts below show how much of the daily needs can be covered by 300 grams of the food.
Vitamin C Vit. C Vitamin A Vit. A Vitamin E Vit. E Vitamin D Vit. D Vitamin B1 Vit. B1 Vitamin B2 Vit. B2 Vitamin B3 Vit. B3 Vitamin B5 Vit. B5 Vitamin B6 Vit. B6 Vitamin B12 Vit. B12 Vitamin K Vit. K Folate Folate Choline Choline 25% 3% 0% 0% 13% 13% 25% 24% 42% 1438% 0% 38% 0%
Vitamin C Vit. C Vitamin A Vit. A Vitamin E Vit. E Vitamin D Vit. D Vitamin B1 Vit. B1 Vitamin B2 Vit. B2 Vitamin B3 Vit. B3 Vitamin B5 Vit. B5 Vitamin B6 Vit. B6 Vitamin B12 Vit. B12 Vitamin K Vit. K Folate Folate Choline Choline 1% 1% 0% 0% 8.5% 12% 5.4% 3.4% 8.5% 0% 0% 6.8% 0%
Contains more Vitamin CVitamin C +2433.3%
Contains more Vitamin AVitamin A +200%
Contains more Vitamin B1Vitamin B1 +55.9%
Contains more Vitamin B3Vitamin B3 +368.5%
Contains more Vitamin B5Vitamin B5 +614.3%
Contains more Vitamin B6Vitamin B6 +386.5%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more FolateFolate +466.7%
~equal in Vitamin E ~mg
~equal in Vitamin D ~0µg
~equal in Vitamin B2 ~0.052mg
~equal in Vitamin K ~µg
~equal in Choline ~mg

All nutrients comparison - raw data values

Nutrient Crab meat Pumpkin seeds DV% diff.
Vitamin B12 11.5µg 0µg 479%
Fiber 0g 18.4g 74%
Selenium 40µg 73%
Copper 1.182mg 0.69mg 55%
Polyunsaturated fat 0.536g 8.844g 55%
Magnesium 63mg 262mg 47%
Sodium 1072mg 18mg 46%
Iron 0.76mg 3.31mg 32%
Phosphorus 280mg 92mg 27%
Fats 1.54g 19.4g 27%
Zinc 7.62mg 10.3mg 24%
Manganese 0.04mg 0.496mg 20%
Potassium 262mg 919mg 19%
Carbs 0g 53.75g 18%
Cholesterol 53mg 0mg 18%
Calories 97kcal 446kcal 17%
Saturated fat 0.133g 3.67g 16%
Monounsaturated fat 0.185g 6.032g 15%
Vitamin B6 0.18mg 0.037mg 11%
Folate 51µg 9µg 11%
Vitamin C 7.6mg 0.3mg 8%
Vitamin B5 0.4mg 0.056mg 7%
Vitamin B3 1.34mg 0.286mg 7%
Vitamin B1 0.053mg 0.034mg 2%
Protein 19.35g 18.55g 2%
Vitamin A 9µg 3µg 1%
Net carbs 0g 35.35g N/A
Calcium 59mg 55mg 0%
Vitamin B2 0.055mg 0.052mg 0%
Tryptophan 0.269mg 0.326mg 0%
Threonine 0.783mg 0.683mg 0%
Isoleucine 0.938mg 0.956mg 0%
Leucine 1.536mg 1.572mg 0%
Lysine 1.684mg 1.386mg 0%
Methionine 0.545mg 0.417mg 0%
Phenylalanine 0.817mg 0.924mg 0%
Valine 0.91mg 1.491mg 0%
Histidine 0.393mg 0.515mg 0%
Omega-3 - EPA 0.295g N/A
Omega-3 - DHA 0.118g N/A
Omega-3 - DPA 0.031g N/A

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
19% 78%
Protein: 19.35 g
Fats: 1.54 g
Carbs: 0 g
Water: 77.55 g
Other: 1.56 g
19% 19% 54% 5% 4%
Protein: 18.55 g
Fats: 19.4 g
Carbs: 53.75 g
Water: 4.5 g
Other: 3.8 g
Contains more WaterWater +1623.3%
Contains more FatsFats +1159.7%
Contains more CarbsCarbs +∞%
Contains more OtherOther +143.6%
~equal in Protein ~18.55g

Fat Type Comparison

Fat type breakdown side-by-side comparison
16% 22% 63%
Saturated fat: Sat. Fat 0.133 g
Monounsaturated fat: Mono. Fat 0.185 g
Polyunsaturated fat: Poly. Fat 0.536 g
20% 33% 48%
Saturated fat: Sat. Fat 3.67 g
Monounsaturated fat: Mono. Fat 6.032 g
Polyunsaturated fat: Poly. Fat 8.844 g
Contains less Sat. FatSaturated fat -96.4%
Contains more Mono. FatMonounsaturated fat +3160.5%
Contains more Poly. FatPolyunsaturated fat +1550%

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References

All the values for which the sources are not specified explicitly are taken from FDA’s Food Central. The exact link to the food presented on this page can be found below.

  1. Crab meat - https://fdc.nal.usda.gov/fdc-app.html#/food-details/174202/nutrients
  2. Pumpkin seeds - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170188/nutrients

All the Daily Values are presented for males aged 31-50, for 2000-calorie diets.

Data provided by FoodStruct.com should be considered and used as information only. Please consult your physician before beginning any diet.