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Crab vs. Flax — In-Depth Nutrition Comparison

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Differences between Crab and Flax

  • Crab is higher in Vitamin B12, and Selenium, however, Flax is richer in Vitamin B1, Fiber, Manganese, Magnesium, Iron, Phosphorus, and Copper.
  • Crab's daily need coverage for Vitamin B12 is 139% higher.

The food types used in this comparison are Crustaceans, crab, blue, canned and Seeds, flaxseed.

Infographic

Crab vs Flax 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
1
:
9
Flax
Contains more Selenium +68.9%
Contains more Calcium +180.2%
Contains more Iron +1046%
Contains more Magnesium +988.9%
Contains more Phosphorus +174.4%
Contains more Potassium +213.9%
Contains less Sodium -94.7%
Contains more Zinc +13.9%
Contains more Copper +49.9%
Contains more Manganese +3254.1%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 28% 19% 26% 101% 23% 74% 104% 272% 10% 234%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 77% 215% 280% 276% 72% 4% 119% 407% 324% 139%
Contains more Selenium +68.9%
Contains more Calcium +180.2%
Contains more Iron +1046%
Contains more Magnesium +988.9%
Contains more Phosphorus +174.4%
Contains more Potassium +213.9%
Contains less Sodium -94.7%
Contains more Zinc +13.9%
Contains more Copper +49.9%
Contains more Manganese +3254.1%

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
5
:
6
Flax
Contains more Vitamin A +∞%
Contains more Vitamin E +493.5%
Contains more Vitamin C +450%
Contains more Vitamin B12 +∞%
Contains more Vitamin B1 +7047.8%
Contains more Vitamin B2 +73.1%
Contains more Vitamin B3 +12.1%
Contains more Vitamin B6 +203.2%
Contains more Folate +70.6%
Contains more Vitamin K +1333.3%
Equal in Vitamin B5 - 0.985
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 1% 37% 0% 11% 6% 22% 52% 60% 36% 39% 417% 1%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 0% 7% 0% 2% 411% 38% 58% 60% 110% 66% 0% 11%
Contains more Vitamin A +∞%
Contains more Vitamin E +493.5%
Contains more Vitamin C +450%
Contains more Vitamin B12 +∞%
Contains more Vitamin B1 +7047.8%
Contains more Vitamin B2 +73.1%
Contains more Vitamin B3 +12.1%
Contains more Vitamin B6 +203.2%
Contains more Folate +70.6%
Contains more Vitamin K +1333.3%
Equal in Vitamin B5 - 0.985

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Crab
1
:
4
Flax
Contains more Water +1045%
Contains more Fats +5597.3%
Contains more Carbs +∞%
Contains more Other +119.5%
Equal in Protein - 18.29
18% 80% 2%
Protein: 17.88 g
Fats: 0.74 g
Carbs: 0 g
Water: 79.69 g
Other: 1.69 g
18% 42% 29% 7% 4%
Protein: 18.29 g
Fats: 42.16 g
Carbs: 28.88 g
Water: 6.96 g
Other: 3.71 g
Contains more Water +1045%
Contains more Fats +5597.3%
Contains more Carbs +∞%
Contains more Other +119.5%
Equal in Protein - 18.29

Fat Type Comparison

Fat type breakdown side-by-side comparison
Crab
1
:
2
Flax
Contains less Saturated Fat -94.5%
Contains more Monounsaturated Fat +5734.9%
Contains more Polyunsaturated fat +11035.7%
34% 22% 44%
Saturated Fat: 0.201 g
Monounsaturated Fat: 0.129 g
Polyunsaturated fat: 0.258 g
9% 19% 72%
Saturated Fat: 3.663 g
Monounsaturated Fat: 7.527 g
Polyunsaturated fat: 28.73 g
Contains less Saturated Fat -94.5%
Contains more Monounsaturated Fat +5734.9%
Contains more Polyunsaturated fat +11035.7%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Crab Flax Opinion
Net carbs 0g 1.58g Flax
Protein 17.88g 18.29g Flax
Fats 0.74g 42.16g Flax
Carbs 0g 28.88g Flax
Calories 83kcal 534kcal Flax
Sugar 0g 1.55g Crab
Fiber 0g 27.3g Flax
Calcium 91mg 255mg Flax
Iron 0.5mg 5.73mg Flax
Magnesium 36mg 392mg Flax
Phosphorus 234mg 642mg Flax
Potassium 259mg 813mg Flax
Sodium 563mg 30mg Flax
Zinc 3.81mg 4.34mg Flax
Copper 0.814mg 1.22mg Flax
Manganese 0.074mg 2.482mg Flax
Selenium 42.9µg 25.4µg Crab
Vitamin A 2IU 0IU Crab
Vitamin A RAE 1µg 0µg Crab
Vitamin E 1.84mg 0.31mg Crab
Vitamin C 3.3mg 0.6mg Crab
Vitamin B1 0.023mg 1.644mg Flax
Vitamin B2 0.093mg 0.161mg Flax
Vitamin B3 2.747mg 3.08mg Flax
Vitamin B5 0.997mg 0.985mg Crab
Vitamin B6 0.156mg 0.473mg Flax
Folate 51µg 87µg Flax
Vitamin B12 3.33µg 0µg Crab
Vitamin K 0.3µg 4.3µg Flax
Tryptophan 0.226mg 0.297mg Flax
Threonine 0.727mg 0.766mg Flax
Isoleucine 0.776mg 0.896mg Flax
Leucine 1.307mg 1.235mg Crab
Lysine 1.386mg 0.862mg Crab
Methionine 0.452mg 0.37mg Crab
Phenylalanine 0.708mg 0.957mg Flax
Valine 0.806mg 1.072mg Flax
Histidine 0.393mg 0.472mg Flax
Cholesterol 97mg 0mg Flax
Trans Fat 0.014g Flax
Saturated Fat 0.201g 3.663g Crab
Omega-3 - DHA 0.067g 0g Crab
Omega-3 - EPA 0.101g 0g Crab
Omega-3 - DPA 0.009g 0g Crab
Monounsaturated Fat 0.129g 7.527g Flax
Polyunsaturated fat 0.258g 28.73g Flax
Omega-6 - Eicosadienoic acid 0.005g 0.007g Flax

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Crab Flax
Low Fats diet ok
Low Carbs diet ok
Low Calories 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
56%
Crab
63%
Flax
Minerals Daily Need Coverage Score
89%
Crab
191%
Flax

Comparison summary

Which food contains less Sodium?
Flax
Flax contains less Sodium (difference - 533mg)
Which food is lower in Cholesterol?
Flax
Flax is lower in Cholesterol (difference - 97mg)
Which food is cheaper?
Flax
Flax is cheaper (difference - $9)
Which food is richer in minerals?
Flax
Flax is relatively richer in minerals
Which food is lower in Sugar?
Crab
Crab is lower in Sugar (difference - 1.55g)
Which food is lower in Saturated Fat?
Crab
Crab is lower in Saturated Fat (difference - 3.462g)
Which food is lower in glycemic index?
Crab
Crab is lower in glycemic index (difference - 0)
Which food is richer in vitamins?
?
It cannot be stated which food is richer in vitamins. See the charts below for detailed information. See the charts below for detailed information. See the charts below for detailed information.

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. Flax - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169414/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.