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  6. Crab vs. Pumpkin seeds

Crab vs. Pumpkin seeds — In-Depth Nutrition Comparison

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The main differences between crab and pumpkin seeds

  • Crab has more vitamin B12, phosphorus, and vitamin B5; however, pumpkin seeds have more fiber, zinc, magnesium, iron, and potassium.
  • Daily need coverage for vitamin B12 for crab is 139% higher.

Food types used in this article are Crustaceans, crab, blue, canned and Seeds, pumpkin, and squash seeds, whole, roasted, without salt.

Infographic

Crab 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.
Crab
Crab
4
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 26% 27% 23% 19% 271% 104% 100% 73% 9.7% 234%
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 CalciumCalcium +65.5%
Contains more CopperCopper +18%
Contains more PhosphorusPhosphorus +154.3%
Contains more SeleniumSelenium +∞%
Contains more MagnesiumMagnesium +627.8%
Contains more PotassiumPotassium +254.8%
Contains more IronIron +562%
Contains more ZincZinc +170.3%
Contains less SodiumSodium -96.8%
Contains more ManganeseManganese +570.3%

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.
Crab
Crab
10
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 11% 0.33% 37% 0% 5.8% 21% 52% 60% 36% 416% 0.75% 38% 44%
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 +1000%
Contains more Vitamin EVitamin E +∞%
Contains more Vitamin B2Vitamin B2 +78.8%
Contains more Vitamin B3Vitamin B3 +860.5%
Contains more Vitamin B5Vitamin B5 +1680.4%
Contains more Vitamin B6Vitamin B6 +321.6%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more Vitamin KVitamin K +∞%
Contains more FolateFolate +466.7%
Contains more CholineCholine +∞%
Contains more Vitamin AVitamin A +200%
Contains more Vitamin B1Vitamin B1 +47.8%
~equal in Vitamin D ~0µg

All nutrients comparison - raw data values

Nutrient Crab Pumpkin seeds DV% diff.
Vitamin B12 3.33µg 0µg 139%
Selenium 42.9µg 78%
Fiber 0g 18.4g 74%
Zinc 3.81mg 10.3mg 59%
Polyunsaturated fat 0.258g 8.844g 57%
Magnesium 36mg 262mg 54%
Iron 0.5mg 3.31mg 35%
Cholesterol 97mg 0mg 32%
Fats 0.74g 19.4g 29%
Sodium 563mg 18mg 24%
Phosphorus 234mg 92mg 20%
Vitamin B5 0.997mg 0.056mg 19%
Potassium 259mg 919mg 19%
Manganese 0.074mg 0.496mg 18%
Calories 83kcal 446kcal 18%
Carbs 0g 53.75g 18%
Saturated fat 0.201g 3.67g 16%
Vitamin B3 2.747mg 0.286mg 15%
Monounsaturated fat 0.129g 6.032g 15%
Choline 80.9mg 15%
Copper 0.814mg 0.69mg 14%
Vitamin E 1.84mg 12%
Folate 51µg 9µg 11%
Vitamin B6 0.156mg 0.037mg 9%
Calcium 91mg 55mg 4%
Vitamin B2 0.093mg 0.052mg 3%
Vitamin C 3.3mg 0.3mg 3%
Vitamin B1 0.023mg 0.034mg 1%
Protein 17.88g 18.55g 1%
Net carbs 0g 35.35g N/A
Vitamin A 1µg 3µg 0%
Vitamin K 0.3µg 0%
Trans fat 0.014g N/A
Tryptophan 0.226mg 0.326mg 0%
Threonine 0.727mg 0.683mg 0%
Isoleucine 0.776mg 0.956mg 0%
Leucine 1.307mg 1.572mg 0%
Lysine 1.386mg 1.386mg 0%
Methionine 0.452mg 0.417mg 0%
Phenylalanine 0.708mg 0.924mg 0%
Valine 0.806mg 1.491mg 0%
Histidine 0.393mg 0.515mg 0%
Omega-3 - EPA 0.101g N/A
Omega-3 - DHA 0.067g N/A
Omega-3 - DPA 0.009g N/A
Omega-6 - Eicosadienoic acid 0.005g N/A

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Crab
Crab
1
18% 80% 2%
Protein: 17.88 g
Fats: 0.74 g
Carbs: 0 g
Water: 79.69 g
Other: 1.69 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 +1670.9%
Contains more FatsFats +2521.6%
Contains more CarbsCarbs +∞%
Contains more OtherOther +124.9%
~equal in Protein ~18.55g

Fat Type Comparison

Fat type breakdown side-by-side comparison
Crab
Crab
1
34% 22% 44%
Saturated fat: Sat. Fat 0.201 g
Monounsaturated fat: Mono. Fat 0.129 g
Polyunsaturated fat: Poly. Fat 0.258 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 -94.5%
Contains more Mono. FatMonounsaturated fat +4576%
Contains more Poly. FatPolyunsaturated fat +3327.9%

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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 - https://fdc.nal.usda.gov/fdc-app.html#/food-details/171966/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.