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  6. Flax seeds vs. Crab meat

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

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What are the differences between flax seeds and crab meat?

  • Flax seeds are higher in vitamin B1, fiber, manganese, magnesium, iron, and phosphorus, yet crab meat is higher in vitamin B12, zinc, and selenium.
  • Crab meat's daily need coverage for vitamin B12 is 479% more.
  • The amount of sodium in flax seeds is lower.

We used Seeds, flaxseed and Crustaceans, crab, alaska king, cooked, moist heat types in this article.

Infographic

Flax seeds 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.
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 280% 77% 72% 215% 407% 118% 275% 3.9% 324% 139%
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 +522.2%
Contains more CalciumCalcium +332.2%
Contains more PotassiumPotassium +210.3%
Contains more IronIron +653.9%
Contains more PhosphorusPhosphorus +129.3%
Contains less SodiumSodium -97.2%
Contains more ManganeseManganese +6105%
Contains more ZincZinc +75.6%
Contains more SeleniumSelenium +57.5%
~equal in Copper ~1.182mg

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 2% 0% 6.2% 0% 411% 37% 58% 59% 109% 0% 11% 65% 43%
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 EVitamin E +∞%
Contains more Vitamin B1Vitamin B1 +3001.9%
Contains more Vitamin B2Vitamin B2 +192.7%
Contains more Vitamin B3Vitamin B3 +129.9%
Contains more Vitamin B5Vitamin B5 +146.3%
Contains more Vitamin B6Vitamin B6 +162.8%
Contains more Vitamin KVitamin K +∞%
Contains more FolateFolate +70.6%
Contains more CholineCholine +∞%
Contains more Vitamin CVitamin C +1166.7%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin B12Vitamin B12 +∞%
~equal in Vitamin D ~µg

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
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
19% 78%
Protein: 19.35 g
Fats: 1.54 g
Carbs: 0 g
Water: 77.55 g
Other: 1.56 g
Contains more FatsFats +2637.7%
Contains more CarbsCarbs +∞%
Contains more OtherOther +137.8%
Contains more WaterWater +1014.2%
~equal in Protein ~19.35g

Fat Type Comparison

Fat type breakdown side-by-side comparison
9% 19% 72%
Saturated fat: Sat. Fat 3.663 g
Monounsaturated fat: Mono. Fat 7.527 g
Polyunsaturated fat: Poly. Fat 28.73 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 +3968.6%
Contains more Poly. FatPolyunsaturated fat +5260.1%
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.
Flax seeds Crab meat
Lower in Cholesterol ok
Lower in Sodium ok
Lower in price ok
Rich in minerals ok
Rich in vitamins ok
Lower in Sugar ok
Lower in Saturated fat ok
Lower in Glycemic Index ok

All nutrients comparison - raw data values

Nutrient Flax seeds Crab meat DV% diff.
Vitamin B12 0µg 11.5µg 479%
Polyunsaturated fat 28.73g 0.536g 188%
Vitamin B1 1.644mg 0.053mg 133%
Fiber 27.3g 0g 109%
Manganese 2.482mg 0.04mg 106%
Magnesium 392mg 63mg 78%
Iron 5.73mg 0.76mg 62%
Fats 42.16g 1.54g 62%
Phosphorus 642mg 280mg 52%
Sodium 30mg 1072mg 45%
Zinc 4.34mg 7.62mg 30%
Selenium 25.4µg 40µg 27%
Vitamin B6 0.473mg 0.18mg 23%
Calories 534kcal 97kcal 22%
Calcium 255mg 59mg 20%
Cholesterol 0mg 53mg 18%
Monounsaturated fat 7.527g 0.185g 18%
Potassium 813mg 262mg 16%
Saturated fat 3.663g 0.133g 16%
Choline 78.7mg 14%
Vitamin B5 0.985mg 0.4mg 12%
Vitamin B3 3.08mg 1.34mg 11%
Carbs 28.88g 0g 10%
Folate 87µg 51µg 9%
Vitamin B2 0.161mg 0.055mg 8%
Vitamin C 0.6mg 7.6mg 8%
Copper 1.22mg 1.182mg 4%
Vitamin K 4.3µg 4%
Protein 18.29g 19.35g 2%
Vitamin E 0.31mg 2%
Vitamin A 0µg 9µg 1%
Net carbs 1.58g 0g N/A
Sugar 1.55g N/A
Tryptophan 0.297mg 0.269mg 0%
Threonine 0.766mg 0.783mg 0%
Isoleucine 0.896mg 0.938mg 0%
Leucine 1.235mg 1.536mg 0%
Lysine 0.862mg 1.684mg 0%
Methionine 0.37mg 0.545mg 0%
Phenylalanine 0.957mg 0.817mg 0%
Valine 1.072mg 0.91mg 0%
Histidine 0.472mg 0.393mg 0%
Omega-3 - EPA 0g 0.295g N/A
Omega-3 - DHA 0g 0.118g N/A
Omega-3 - DPA 0g 0.031g N/A
Omega-6 - Eicosadienoic acid 0.007g N/A

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Flax 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
62%
Flax seeds
125%
Crab meat
Minerals Daily Need Coverage Score
191%
Flax seeds
120%
Crab meat

Comparison summary

Which food is lower in Cholesterol?
Flax seeds
Flax seeds is lower in Cholesterol (difference - 53mg)
Which food contains less Sodium?
Flax seeds
Flax seeds contains less Sodium (difference - 1042mg)
Which food is cheaper?
Flax seeds
Flax seeds is cheaper (difference - $9)
Which food is richer in minerals?
Flax seeds
Flax seeds is relatively richer in minerals
Which food is richer in vitamins?
Flax seeds
Flax seeds is relatively richer in vitamins
Which food is lower in Sugar?
Crab meat
Crab meat is lower in Sugar (difference - 1.55g)
Which food is lower in Saturated fat?
Crab meat
Crab meat is lower in Saturated fat (difference - 3.53g)
Which food is lower in glycemic index?
Crab meat
Crab meat is lower in glycemic index (difference - 0)

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