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Crab vs. Sunflower seeds — In-Depth Nutrition Comparison

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What are the differences between crab and sunflower seeds?

  • Crab is higher in vitamin B12, yet sunflower seeds are higher in vitamin E, vitamin B1, copper, vitamin B6, manganese, magnesium, phosphorus, iron, and folate.
  • Sunflower seeds' daily need coverage for vitamin E is 222% more.
  • The glycemic index of crab is lower.

We used Crustaceans, crab, blue, canned and Seeds, sunflower seed kernels, dried types in this article.

Infographic

Crab vs Sunflower seeds infographic
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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
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 232% 23% 57% 197% 600% 136% 283% 1.2% 254% 289%
Contains more CalciumCalcium +16.7%
Contains more MagnesiumMagnesium +802.8%
Contains more PotassiumPotassium +149%
Contains more IronIron +950%
Contains more CopperCopper +121.1%
Contains more ZincZinc +31.2%
Contains more PhosphorusPhosphorus +182.1%
Contains less SodiumSodium -98.4%
Contains more ManganeseManganese +2535.1%
Contains more SeleniumSelenium +23.5%

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.
Crab
4
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 4.7% 1% 703% 0% 370% 82% 156% 68% 310% 0% 0% 170% 30%
Contains more Vitamin CVitamin C +135.7%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more Vitamin KVitamin K +∞%
Contains more CholineCholine +46.8%
Contains more Vitamin AVitamin A +200%
Contains more Vitamin EVitamin E +1811.4%
Contains more Vitamin B1Vitamin B1 +6334.8%
Contains more Vitamin B2Vitamin B2 +281.7%
Contains more Vitamin B3Vitamin B3 +203.4%
Contains more Vitamin B5Vitamin B5 +13.3%
Contains more Vitamin B6Vitamin B6 +762.2%
Contains more FolateFolate +345.1%
~equal in Vitamin D ~0µg

All nutrients comparison - raw data values

Nutrient Crab Sunflower seeds DV% diff.
Vitamin E 1.84mg 35.17mg 222%
Polyunsaturated fat 0.258g 23.137g 153%
Vitamin B12 3.33µg 0µg 139%
Vitamin B1 0.023mg 1.48mg 121%
Copper 0.814mg 1.8mg 110%
Vitamin B6 0.156mg 1.345mg 91%
Manganese 0.074mg 1.95mg 82%
Fats 0.74g 51.46g 78%
Magnesium 36mg 325mg 69%
Phosphorus 234mg 660mg 61%
Iron 0.5mg 5.25mg 59%
Monounsaturated fat 0.129g 18.528g 46%
Folate 51µg 227µg 44%
Vitamin B3 2.747mg 8.335mg 35%
Fiber 0g 8.6g 34%
Cholesterol 97mg 0mg 32%
Calories 83kcal 584kcal 25%
Sodium 563mg 9mg 24%
Vitamin B2 0.093mg 0.355mg 20%
Saturated fat 0.201g 4.455g 19%
Selenium 42.9µg 53µg 18%
Zinc 3.81mg 5mg 11%
Potassium 259mg 645mg 11%
Carbs 0g 20g 7%
Protein 17.88g 20.78g 6%
Choline 80.9mg 55.1mg 5%
Vitamin B5 0.997mg 1.13mg 3%
Vitamin C 3.3mg 1.4mg 2%
Calcium 91mg 78mg 1%
Net carbs 0g 11.4g N/A
Sugar 0g 2.62g N/A
Vitamin A 1µg 3µg 0%
Vitamin K 0.3µg 0µg 0%
Trans fat 0.014g N/A
Tryptophan 0.226mg 0.348mg 0%
Threonine 0.727mg 0.928mg 0%
Isoleucine 0.776mg 1.139mg 0%
Leucine 1.307mg 1.659mg 0%
Lysine 1.386mg 0.937mg 0%
Methionine 0.452mg 0.494mg 0%
Phenylalanine 0.708mg 1.169mg 0%
Valine 0.806mg 1.315mg 0%
Histidine 0.393mg 0.632mg 0%
Omega-3 - EPA 0.101g 0.014g N/A
Omega-3 - DHA 0.067g 0g N/A
Omega-3 - DPA 0.009g 0g N/A
Omega-6 - Eicosadienoic acid 0.005g 0g N/A

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Crab
1
18% 80% 2%
Protein: 17.88 g
Fats: 0.74 g
Carbs: 0 g
Water: 79.69 g
Other: 1.69 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 +1584.8%
Contains more ProteinProtein +16.2%
Contains more FatsFats +6854.1%
Contains more CarbsCarbs +∞%
Contains more OtherOther +79.3%

Fat Type Comparison

Fat type breakdown side-by-side comparison
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
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 -95.5%
Contains more Mono. FatMonounsaturated fat +14262.8%
Contains more Poly. FatPolyunsaturated fat +8867.8%

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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. 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.