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  6. Crab stick vs. Sunflower seeds

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

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The main differences between crab stick and sunflower seeds

  • Sunflower seeds are richer than crab stick in vitamin E, copper, vitamin B1, vitamin B6, manganese, magnesium, iron, folate, selenium, and phosphorus.
  • Daily need coverage for vitamin E for sunflower seeds is 233% higher.
  • Sunflower seeds have a lower glycemic index than crab stick.

Food types used in this article are Crustaceans, crab, alaska king, imitation, made from surimi and Seeds, sunflower seed kernels, dried.

Infographic

Crab stick 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 31% 3.9% 7.9% 15% 11% 9% 121% 69% 1.4% 122%
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 MagnesiumMagnesium +655.8%
Contains more CalciumCalcium +500%
Contains more PotassiumPotassium +616.7%
Contains more IronIron +1246.2%
Contains more CopperCopper +5525%
Contains more ZincZinc +1415.2%
Contains more PhosphorusPhosphorus +134%
Contains less SodiumSodium -98.3%
Contains more ManganeseManganese +17627.3%
Contains more SeleniumSelenium +137.7%

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 0% 0% 3.4% 0% 7.5% 18% 12% 0% 30% 71% 1% 0% 7.1%
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 B12Vitamin B12 +∞%
Contains more Vitamin KVitamin K +∞%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin EVitamin E +20588.2%
Contains more Vitamin B1Vitamin B1 +4833.3%
Contains more Vitamin B2Vitamin B2 +343.8%
Contains more Vitamin B3Vitamin B3 +1244.4%
Contains more Vitamin B5Vitamin B5 +∞%
Contains more Vitamin B6Vitamin B6 +934.6%
Contains more FolateFolate +∞%
Contains more CholineCholine +323.8%
~equal in Vitamin D ~0µg

All nutrients comparison - raw data values

Nutrient Crab stick Sunflower seeds DV% diff.
Vitamin E 0.17mg 35.17mg 233%
Copper 0.032mg 1.8mg 196%
Polyunsaturated fat 0.143g 23.137g 153%
Vitamin B1 0.03mg 1.48mg 121%
Vitamin B6 0.13mg 1.345mg 93%
Manganese 0.011mg 1.95mg 84%
Fats 0.46g 51.46g 78%
Magnesium 43mg 325mg 67%
Iron 0.39mg 5.25mg 61%
Folate 0µg 227µg 57%
Selenium 22.3µg 53µg 56%
Phosphorus 282mg 660mg 54%
Vitamin B3 0.62mg 8.335mg 48%
Monounsaturated fat 0.275g 18.528g 46%
Zinc 0.33mg 5mg 42%
Fiber 0.5g 8.6g 32%
Protein 7.62g 20.78g 26%
Vitamin B12 0.57µg 0µg 24%
Calories 95kcal 584kcal 24%
Vitamin B5 0mg 1.13mg 23%
Sodium 529mg 9mg 23%
Vitamin B2 0.08mg 0.355mg 21%
Saturated fat 0.216g 4.455g 19%
Potassium 90mg 645mg 16%
Choline 13mg 55.1mg 8%
Calcium 13mg 78mg 7%
Cholesterol 20mg 0mg 7%
Carbs 15g 20g 2%
Vitamin C 0mg 1.4mg 2%
Fructose 0.62g 1%
Starch 3.5g 1%
Net carbs 14.5g 11.4g N/A
Sugar 6.25g 2.62g N/A
Vitamin A 0µg 3µg 0%
Vitamin K 0.4µg 0µg 0%
Trans fat 0.008g N/A
Tryptophan 0.075mg 0.348mg 0%
Threonine 0.285mg 0.928mg 0%
Isoleucine 0.23mg 1.139mg 0%
Leucine 0.607mg 1.659mg 0%
Lysine 0.707mg 0.937mg 0%
Methionine 0.261mg 0.494mg 0%
Phenylalanine 0.26mg 1.169mg 0%
Valine 0.286mg 1.315mg 0%
Histidine 0.156mg 0.632mg 0%
Omega-3 - EPA 0g 0.014g N/A
Omega-3 - DHA 0.028g 0g N/A
Omega-3 - ALA 0.008g N/A
Omega-3 - DPA 0.001g 0g N/A
Omega-6 - Linoleic acid 0.089g N/A

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
8% 15% 75% 2%
Protein: 7.62 g
Fats: 0.46 g
Carbs: 15 g
Water: 74.66 g
Other: 2.26 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 +1478.4%
Contains more ProteinProtein +172.7%
Contains more FatsFats +11087%
Contains more CarbsCarbs +33.3%
Contains more OtherOther +34.1%

Fat Type Comparison

Fat type breakdown side-by-side comparison
34% 43% 23%
Saturated fat: Sat. Fat 0.216 g
Monounsaturated fat: Mono. Fat 0.275 g
Polyunsaturated fat: Poly. Fat 0.143 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 -95.2%
Contains more Mono. FatMonounsaturated fat +6637.5%
Contains more Poly. FatPolyunsaturated fat +16079.7%

Carbohydrate type comparison

Carbohydrate type breakdown side-by-side comparison
36% 30% 27% 6%
Starch: 3.5 g
Sucrose: 2.95 g
Glucose: 2.68 g
Fructose: 0.62 g
Lactose: 0 g
Maltose: 0 g
Galactose: 0 g
100%
Starch: 0 g
Sucrose: 2.5 g
Glucose: 0 g
Fructose: 0 g
Lactose: 0 g
Maltose: 0 g
Galactose: 0 g
Contains more StarchStarch +∞%
Contains more SucroseSucrose +18%
Contains more GlucoseGlucose +∞%
Contains more FructoseFructose +∞%
~equal in Lactose ~0g
~equal in Maltose ~0g
~equal in Galactose ~0g

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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 stick - https://fdc.nal.usda.gov/fdc-app.html#/food-details/174203/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.