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  6. Pumpkin seed vs. Crab meat

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

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Significant differences between Pumpkin seed and Crab meat

  • Pumpkin seed has 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 seed.
  • Pumpkin seed contains 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 seed vs Crab meat 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.
Pumpkin seed
Pumpkin seed
6
:
4
Crab meat
Crab meat
Contains more Iron +335.5%
Contains more Magnesium +315.9%
Contains more Potassium +250.8%
Contains less Sodium -98.3%
Contains more Zinc +35.2%
Contains more Manganese +1140%
Contains more Phosphorus +204.3%
Contains more Copper +71.3%
Equal in Calcium - 59
Pumpkin seed
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 17% 125% 188% 40% 82% 3% 281% 230% 65% 0%
Crab meat
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 18% 29% 45% 120% 24% 140% 208% 394% 6% 219%
Contains more Iron +335.5%
Contains more Magnesium +315.9%
Contains more Potassium +250.8%
Contains less Sodium -98.3%
Contains more Zinc +35.2%
Contains more Manganese +1140%
Contains more Phosphorus +204.3%
Contains more Copper +71.3%
Equal in Calcium - 59

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.
Pumpkin seed
Pumpkin seed
2
:
8
Crab meat
Crab meat
Contains more Vitamin A +113.8%
Contains more Vitamin C +2433.3%
Contains more Vitamin B1 +55.9%
Contains more Vitamin B3 +368.5%
Contains more Vitamin B5 +614.3%
Contains more Vitamin B6 +386.5%
Contains more Folate +466.7%
Contains more Vitamin B12 +∞%
Equal in Vitamin B2 - 0.055
Pumpkin seed
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 4% 0% 0% 1% 9% 12% 6% 4% 9% 7% 0% 0%
Crab meat
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 2% 0% 0% 26% 14% 13% 26% 24% 42% 39% 1438% 0%
Contains more Vitamin A +113.8%
Contains more Vitamin C +2433.3%
Contains more Vitamin B1 +55.9%
Contains more Vitamin B3 +368.5%
Contains more Vitamin B5 +614.3%
Contains more Vitamin B6 +386.5%
Contains more Folate +466.7%
Contains more Vitamin B12 +∞%
Equal in Vitamin B2 - 0.055

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Pumpkin seed
Pumpkin seed
3
:
2
Crab meat
Crab meat
Contains more Fats +1159.7%
Contains more Carbs +∞%
Contains more Other +143.6%
Contains more Water +1623.3%
Equal in Protein - 19.35
Pumpkin seed
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
Crab meat
19% 78%
Protein: 19.35 g
Fats: 1.54 g
Carbs: 0 g
Water: 77.55 g
Other: 1.56 g
Contains more Fats +1159.7%
Contains more Carbs +∞%
Contains more Other +143.6%
Contains more Water +1623.3%
Equal in Protein - 19.35

Fat Type Comparison

Fat type breakdown side-by-side comparison
Pumpkin seed
Pumpkin seed
2
:
1
Crab meat
Crab meat
Contains more Monounsaturated Fat +3160.5%
Contains more Polyunsaturated fat +1550%
Contains less Saturated Fat -96.4%
Pumpkin seed
20% 33% 48%
Saturated Fat: 3.67 g
Monounsaturated Fat: 6.032 g
Polyunsaturated fat: 8.844 g
Crab meat
16% 22% 63%
Saturated Fat: 0.133 g
Monounsaturated Fat: 0.185 g
Polyunsaturated fat: 0.536 g
Contains more Monounsaturated Fat +3160.5%
Contains more Polyunsaturated fat +1550%
Contains less Saturated 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 seed Crab meat
Lower in Sodium ok
Lower in Cholesterol 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 seed Crab meat Opinion
Net carbs 35.35g 0g Pumpkin seed
Protein 18.55g 19.35g Crab meat
Fats 19.4g 1.54g Pumpkin seed
Carbs 53.75g 0g Pumpkin seed
Calories 446kcal 97kcal Pumpkin seed
Fiber 18.4g 0g Pumpkin seed
Calcium 55mg 59mg Crab meat
Iron 3.31mg 0.76mg Pumpkin seed
Magnesium 262mg 63mg Pumpkin seed
Phosphorus 92mg 280mg Crab meat
Potassium 919mg 262mg Pumpkin seed
Sodium 18mg 1072mg Pumpkin seed
Zinc 10.3mg 7.62mg Pumpkin seed
Copper 0.69mg 1.182mg Crab meat
Manganese 0.496mg 0.04mg Pumpkin seed
Selenium 40µg Crab meat
Vitamin A 62IU 29IU Pumpkin seed
Vitamin A RAE 3µg 9µg Crab meat
Vitamin C 0.3mg 7.6mg Crab meat
Vitamin B1 0.034mg 0.053mg Crab meat
Vitamin B2 0.052mg 0.055mg Crab meat
Vitamin B3 0.286mg 1.34mg Crab meat
Vitamin B5 0.056mg 0.4mg Crab meat
Vitamin B6 0.037mg 0.18mg Crab meat
Folate 9µg 51µg Crab meat
Vitamin B12 0µg 11.5µg Crab meat
Tryptophan 0.326mg 0.269mg Pumpkin seed
Threonine 0.683mg 0.783mg Crab meat
Isoleucine 0.956mg 0.938mg Pumpkin seed
Leucine 1.572mg 1.536mg Pumpkin seed
Lysine 1.386mg 1.684mg Crab meat
Methionine 0.417mg 0.545mg Crab meat
Phenylalanine 0.924mg 0.817mg Pumpkin seed
Valine 1.491mg 0.91mg Pumpkin seed
Histidine 0.515mg 0.393mg Pumpkin seed
Cholesterol 0mg 53mg Pumpkin seed
Saturated Fat 3.67g 0.133g Crab meat
Omega-3 - DHA 0.118g Crab meat
Omega-3 - EPA 0.295g Crab meat
Omega-3 - DPA 0.031g Crab meat
Monounsaturated Fat 6.032g 0.185g Pumpkin seed
Polyunsaturated fat 8.844g 0.536g Pumpkin seed

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Pumpkin seed Crab meat
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
4%
Pumpkin seed
135%
Crab meat
Minerals Daily Need Coverage Score
103%
Pumpkin seed
120%
Crab meat

Comparison summary

Which food contains less Sodium?
Pumpkin seed
Pumpkin seed contains less Sodium (difference - 1054mg)
Which food is lower in Cholesterol?
Pumpkin seed
Pumpkin seed is lower in Cholesterol (difference - 53mg)
Which food is cheaper?
Pumpkin seed
Pumpkin seed 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 seed - 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.