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

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Significant differences between pumpkin seeds and crab meat

  • Pumpkin seeds have more fiber, magnesium, iron, zinc, manganese, and potassium; however, crab meat is richer in vitamin B12, copper, and phosphorus.
  • Crab meat covers your daily vitamin B12 needs 479% more than pumpkin seeds.
  • Pumpkin seeds contain less sodium.

Specific food types used in this comparison are Seeds, pumpkin and squash seeds, whole, roasted, without salt and Crustaceans, crab, alaska king, cooked, moist heat.

Infographic

Pumpkin seeds vs Crab meat 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.
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%
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%
Contains more MagnesiumMagnesium +315.9%
Contains more PotassiumPotassium +250.8%
Contains more IronIron +335.5%
Contains more ZincZinc +35.2%
Contains less SodiumSodium -98.3%
Contains more ManganeseManganese +1140%
Contains more CopperCopper +71.3%
Contains more PhosphorusPhosphorus +204.3%
~equal in Calcium ~59mg

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 1% 1% 0% 0% 8.5% 12% 5.4% 3.4% 8.5% 0% 0% 6.8% 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 25% 3% 0% 0% 13% 13% 25% 24% 42% 1438% 0% 38% 0%
Contains more Vitamin CVitamin C +2433.3%
Contains more Vitamin AVitamin A +200%
Contains more Vitamin B1Vitamin B1 +55.9%
Contains more Vitamin B3Vitamin B3 +368.5%
Contains more Vitamin B5Vitamin B5 +614.3%
Contains more Vitamin B6Vitamin B6 +386.5%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more FolateFolate +466.7%
~equal in Vitamin E ~mg
~equal in Vitamin D ~µg
~equal in Vitamin B2 ~0.055mg
~equal in Vitamin K ~µg
~equal in Choline ~mg

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
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
19% 78%
Protein: 19.35 g
Fats: 1.54 g
Carbs: 0 g
Water: 77.55 g
Other: 1.56 g
Contains more FatsFats +1159.7%
Contains more CarbsCarbs +∞%
Contains more OtherOther +143.6%
Contains more WaterWater +1623.3%
~equal in Protein ~19.35g

Fat Type Comparison

Fat type breakdown side-by-side comparison
20% 33% 48%
Saturated fat: Sat. Fat 3.67 g
Monounsaturated fat: Mono. Fat 6.032 g
Polyunsaturated fat: Poly. Fat 8.844 g
16% 22% 63%
Saturated fat: Sat. Fat 0.133 g
Monounsaturated fat: Mono. Fat 0.185 g
Polyunsaturated fat: Poly. Fat 0.536 g
Contains more Mono. FatMonounsaturated fat +3160.5%
Contains more Poly. FatPolyunsaturated fat +1550%
Contains less Sat. FatSaturated fat -96.4%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Pumpkin seeds Crab meat DV% diff.
Vitamin B12 0µg 11.5µg 479%
Fiber 18.4g 0g 74%
Selenium 40µg 73%
Copper 0.69mg 1.182mg 55%
Polyunsaturated fat 8.844g 0.536g 55%
Magnesium 262mg 63mg 47%
Sodium 18mg 1072mg 46%
Iron 3.31mg 0.76mg 32%
Phosphorus 92mg 280mg 27%
Fats 19.4g 1.54g 27%
Zinc 10.3mg 7.62mg 24%
Manganese 0.496mg 0.04mg 20%
Potassium 919mg 262mg 19%
Carbs 53.75g 0g 18%
Cholesterol 0mg 53mg 18%
Calories 446kcal 97kcal 17%
Saturated fat 3.67g 0.133g 16%
Monounsaturated fat 6.032g 0.185g 15%
Vitamin B6 0.037mg 0.18mg 11%
Folate 9µg 51µg 11%
Vitamin C 0.3mg 7.6mg 8%
Vitamin B5 0.056mg 0.4mg 7%
Vitamin B3 0.286mg 1.34mg 7%
Vitamin B1 0.034mg 0.053mg 2%
Protein 18.55g 19.35g 2%
Vitamin A 3µg 9µg 1%
Net carbs 35.35g 0g N/A
Calcium 55mg 59mg 0%
Vitamin B2 0.052mg 0.055mg 0%
Tryptophan 0.326mg 0.269mg 0%
Threonine 0.683mg 0.783mg 0%
Isoleucine 0.956mg 0.938mg 0%
Leucine 1.572mg 1.536mg 0%
Lysine 1.386mg 1.684mg 0%
Methionine 0.417mg 0.545mg 0%
Phenylalanine 0.924mg 0.817mg 0%
Valine 1.491mg 0.91mg 0%
Histidine 0.515mg 0.393mg 0%
Omega-3 - EPA 0.295g N/A
Omega-3 - DHA 0.118g N/A
Omega-3 - DPA 0.031g N/A

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Pumpkin seeds Crab meat
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
4%
Pumpkin seeds
125%
Crab meat
Minerals Daily Need Coverage Score
103%
Pumpkin seeds
120%
Crab meat

Comparison summary

Which food is lower in Cholesterol?
Pumpkin seeds
Pumpkin seeds is lower in Cholesterol (difference - 53mg)
Which food contains less Sodium?
Pumpkin seeds
Pumpkin seeds contains less Sodium (difference - 1054mg)
Which food is cheaper?
Pumpkin seeds
Pumpkin seeds is cheaper (difference - $9.8)
Which food is lower in Saturated fat?
Crab meat
Crab meat is lower in Saturated fat (difference - 3.537g)
Which food is lower in glycemic index?
Crab meat
Crab meat is lower in glycemic index (difference - 0)
Which food is richer in vitamins?
Crab meat
Crab meat is relatively richer in vitamins
Which food contains less Sugar?
?
The foods are relatively equal in Sugar ( g)
Which food is richer in minerals?
?
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. Pumpkin seeds - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170188/nutrients
  2. Crab meat - https://fdc.nal.usda.gov/fdc-app.html#/food-details/174202/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.