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  6. Crab meat vs. Sunflower seeds

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

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Summary of differences between crab meat and sunflower seeds

  • Crab meat has more vitamin B12; however, sunflower seeds are higher in vitamin B1, vitamin B6, manganese, copper, magnesium, iron, phosphorus, and folate.
  • Crab meat covers your daily need for vitamin B12, 479% more than sunflower seeds.
  • Crab meat has 119 times more sodium than sunflower seeds. While crab meat has 1072mg of sodium, sunflower seeds have only 9mg.
  • The glycemic index of sunflower seeds is higher.

These are the specific foods used in this comparison Crustaceans, crab, alaska king, cooked, moist heat and Seeds, sunflower seed kernels, dried.

Infographic

Crab meat vs Sunflower 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 232% 23% 57% 197% 600% 136% 283% 1.2% 254% 289%
Contains more ZincZinc +52.4%
Contains more MagnesiumMagnesium +415.9%
Contains more CalciumCalcium +32.2%
Contains more PotassiumPotassium +146.2%
Contains more IronIron +590.8%
Contains more CopperCopper +52.3%
Contains more PhosphorusPhosphorus +135.7%
Contains less SodiumSodium -99.2%
Contains more ManganeseManganese +4775%
Contains more SeleniumSelenium +32.5%

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 4.7% 1% 703% 0% 370% 82% 156% 68% 310% 0% 0% 170% 30%
Contains more Vitamin CVitamin C +442.9%
Contains more Vitamin AVitamin A +200%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more Vitamin B1Vitamin B1 +2692.5%
Contains more Vitamin B2Vitamin B2 +545.5%
Contains more Vitamin B3Vitamin B3 +522%
Contains more Vitamin B5Vitamin B5 +182.5%
Contains more Vitamin B6Vitamin B6 +647.2%
Contains more FolateFolate +345.1%
~equal in Vitamin D ~0µg
~equal in Vitamin K ~0µg

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
21% 51% 20% 5% 3%
Protein: 20.78 g
Fats: 51.46 g
Carbs: 20 g
Water: 4.73 g
Other: 3.03 g
Contains more WaterWater +1539.5%
Contains more FatsFats +3241.6%
Contains more CarbsCarbs +∞%
Contains more OtherOther +94.2%
~equal in Protein ~20.78g

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
10% 40% 50%
Saturated fat: Sat. Fat 4.455 g
Monounsaturated fat: Mono. Fat 18.528 g
Polyunsaturated fat: Poly. Fat 23.137 g
Contains less Sat. FatSaturated fat -97%
Contains more Mono. FatMonounsaturated fat +9915.1%
Contains more Poly. FatPolyunsaturated fat +4216.6%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Crab meat Sunflower seeds
Lower in Cholesterol ok
Lower in Sodium ok
Lower in price ok
Rich in minerals ok
Rich in vitamins ok
Lower in Sugar ok
Lower in Saturated fat ok
Lower in Glycemic Index ok

All nutrients comparison - raw data values

Nutrient Crab meat Sunflower seeds DV% diff.
Vitamin B12 11.5µg 0µg 479%
Vitamin E 35.17mg 234%
Polyunsaturated fat 0.536g 23.137g 151%
Vitamin B1 0.053mg 1.48mg 119%
Vitamin B6 0.18mg 1.345mg 90%
Manganese 0.04mg 1.95mg 83%
Fats 1.54g 51.46g 77%
Copper 1.182mg 1.8mg 69%
Magnesium 63mg 325mg 62%
Iron 0.76mg 5.25mg 56%
Phosphorus 280mg 660mg 54%
Monounsaturated fat 0.185g 18.528g 46%
Sodium 1072mg 9mg 46%
Vitamin B3 1.34mg 8.335mg 44%
Folate 51µg 227µg 44%
Fiber 0g 8.6g 34%
Zinc 7.62mg 5mg 24%
Selenium 40µg 53µg 24%
Calories 97kcal 584kcal 24%
Vitamin B2 0.055mg 0.355mg 23%
Saturated fat 0.133g 4.455g 20%
Cholesterol 53mg 0mg 18%
Vitamin B5 0.4mg 1.13mg 15%
Potassium 262mg 645mg 11%
Choline 55.1mg 10%
Carbs 0g 20g 7%
Vitamin C 7.6mg 1.4mg 7%
Protein 19.35g 20.78g 3%
Calcium 59mg 78mg 2%
Vitamin A 9µg 3µg 1%
Net carbs 0g 11.4g N/A
Sugar 2.62g N/A
Tryptophan 0.269mg 0.348mg 0%
Threonine 0.783mg 0.928mg 0%
Isoleucine 0.938mg 1.139mg 0%
Leucine 1.536mg 1.659mg 0%
Lysine 1.684mg 0.937mg 0%
Methionine 0.545mg 0.494mg 0%
Phenylalanine 0.817mg 1.169mg 0%
Valine 0.91mg 1.315mg 0%
Histidine 0.393mg 0.632mg 0%
Omega-3 - EPA 0.295g 0.014g N/A
Omega-3 - DHA 0.118g 0g N/A
Omega-3 - DPA 0.031g 0g N/A

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Crab meat Sunflower seeds
Low Calories diet ok
Low Fats diet ok
Low Carbs diet ok
Low Glycemic Index diet ok

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Vitamins & Minerals Daily Need Coverage Score

The summary scores indicate the extent to which this food can fulfill your daily vitamin and mineral requirements if you consume 3 servings, consisting of 100 grams of each (an approximation of 3 serving sizes).
Vitamins Daily Need Coverage Score
125%
Crab meat
146%
Sunflower seeds
Minerals Daily Need Coverage Score
120%
Crab meat
207%
Sunflower seeds

Comparison summary

Which food is lower in Cholesterol?
Sunflower seeds
Sunflower seeds is lower in Cholesterol (difference - 53mg)
Which food contains less Sodium?
Sunflower seeds
Sunflower seeds contains less Sodium (difference - 1063mg)
Which food is cheaper?
Sunflower seeds
Sunflower seeds is cheaper (difference - $10.4)
Which food is richer in minerals?
Sunflower seeds
Sunflower seeds is relatively richer in minerals
Which food is richer in vitamins?
Sunflower seeds
Sunflower seeds is relatively richer in vitamins
Which food is lower in Sugar?
Crab meat
Crab meat is lower in Sugar (difference - 2.62g)
Which food is lower in Saturated fat?
Crab meat
Crab meat is lower in Saturated fat (difference - 4.322g)
Which food is lower in glycemic index?
Crab meat
Crab meat is lower in glycemic index (difference - 20)

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. Sunflower seeds - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170562/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.