Pumpkin seeds vs. Crab meat — In-Depth Nutrition Comparison
Compare
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
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.
| 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% |
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.
| 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% |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
Protein:
18.55 g
Fats:
19.4 g
Carbs:
53.75 g
Water:
4.5 g
Other:
3.8 g
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
Saturated fat:
Sat. Fat
3.67 g
Monounsaturated fat:
Mono. Fat
6.032 g
Polyunsaturated fat:
Poly. Fat
8.844 g
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.
 |
 |
||
| Lower in Cholesterol |
|
||
| Lower in Sodium |
|
||
| Lower in price |
|
||
| Lower in Saturated fat |
|
||
| Lower in Glycemic Index |
|
||
| Rich in vitamins |
|
||
| Lower in Sugar | Equal | ||
| Rich in minerals | Equal | ||
All nutrients comparison - raw data values
| Nutrient | |
|
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?
is better in case of low diet
|
|
|
| Low Calories diet |
|
|
| Low Fats diet |
|
|
| Low Carbs diet |
|
|
| Low Glycemic Index diet |
|
People also compare
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%
125%
Minerals Daily Need Coverage Score
103%
120%
Comparison summary
Which food is lower in Cholesterol?
Pumpkin seeds is lower in Cholesterol (difference - 53mg)
Which food contains less Sodium?
Pumpkin seeds contains less Sodium (difference - 1054mg)
Which food is cheaper?
Pumpkin seeds is cheaper (difference - $9.8)
Which food is lower in Saturated fat?
Crab meat is lower in Saturated fat (difference - 3.537g)
Which food is lower in glycemic index?
Crab meat is lower in glycemic index (difference - 0)
Which food is richer in vitamins?
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.