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Flax seeds vs. Crab — In-Depth Nutrition Comparison

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Differences between Flax seeds and Crab

  • Flax seeds are higher in Vitamin B1, Fiber, Manganese, Magnesium, Iron, Phosphorus, and Copper, however, Crab is richer in Vitamin B12, and Selenium.
  • Crab's daily need coverage for Vitamin B12 is 139% higher.

The food types used in this comparison are Seeds, flaxseed and Crustaceans, crab, blue, canned.

Infographic

Flax seeds vs Crab 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 280% 77% 72% 215% 407% 118% 275% 3.9% 324% 139%
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%
Contains more MagnesiumMagnesium +988.9%
Contains more CalciumCalcium +180.2%
Contains more PotassiumPotassium +213.9%
Contains more IronIron +1046%
Contains more CopperCopper +49.9%
Contains more ZincZinc +13.9%
Contains more PhosphorusPhosphorus +174.4%
Contains less SodiumSodium -94.7%
Contains more ManganeseManganese +3254.1%
Contains more SeleniumSelenium +68.9%

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%
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% 0.12% 37% 0% 5.8% 21% 52% 60% 36% 416% 0.75% 38% 44%
Contains more Vitamin B1Vitamin B1 +7047.8%
Contains more Vitamin B2Vitamin B2 +73.1%
Contains more Vitamin B3Vitamin B3 +12.1%
Contains more Vitamin B6Vitamin B6 +203.2%
Contains more Vitamin KVitamin K +1333.3%
Contains more FolateFolate +70.6%
Contains more Vitamin CVitamin C +450%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin EVitamin E +493.5%
Contains more Vitamin B12Vitamin B12 +∞%
~equal in Vitamin D ~0µg
~equal in Vitamin B5 ~0.997mg
~equal in Choline ~80.9mg

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
Crab
1
18% 80% 2%
Protein: 17.88 g
Fats: 0.74 g
Carbs: 0 g
Water: 79.69 g
Other: 1.69 g
Contains more FatsFats +5597.3%
Contains more CarbsCarbs +∞%
Contains more OtherOther +119.5%
Contains more WaterWater +1045%
~equal in Protein ~17.88g

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
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
Contains more Mono. FatMonounsaturated Fat +5734.9%
Contains more Poly. FatPolyunsaturated fat +11035.7%
Contains less Sat. FatSaturated Fat -94.5%

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
Lower in Cholesterol ok
Lower in Sodium ok
Lower in price ok
Rich in minerals ok
Lower in Sugar ok
Lower in Saturated Fat ok
Lower in Glycemic Index ok
Rich in vitamins Equal

All nutrients comparison - raw data values

Nutrient Flax seeds Crab Opinion
Calories 534kcal 83kcal Flax seeds
Protein 18.29g 17.88g Flax seeds
Fats 42.16g 0.74g Flax seeds
Vitamin C 0.6mg 3.3mg Crab
Net carbs 1.58g 0g Flax seeds
Carbs 28.88g 0g Flax seeds
Cholesterol 0mg 97mg Flax seeds
Magnesium 392mg 36mg Flax seeds
Calcium 255mg 91mg Flax seeds
Potassium 813mg 259mg Flax seeds
Iron 5.73mg 0.5mg Flax seeds
Sugar 1.55g 0g Crab
Fiber 27.3g 0g Flax seeds
Copper 1.22mg 0.814mg Flax seeds
Zinc 4.34mg 3.81mg Flax seeds
Phosphorus 642mg 234mg Flax seeds
Sodium 30mg 563mg Flax seeds
Vitamin A 0IU 2IU Crab
Vitamin A 0µg 1µg Crab
Vitamin E 0.31mg 1.84mg Crab
Manganese 2.482mg 0.074mg Flax seeds
Selenium 25.4µg 42.9µg Crab
Vitamin B1 1.644mg 0.023mg Flax seeds
Vitamin B2 0.161mg 0.093mg Flax seeds
Vitamin B3 3.08mg 2.747mg Flax seeds
Vitamin B5 0.985mg 0.997mg Crab
Vitamin B6 0.473mg 0.156mg Flax seeds
Vitamin B12 0µg 3.33µg Crab
Vitamin K 4.3µg 0.3µg Flax seeds
Folate 87µg 51µg Flax seeds
Trans Fat 0.014g Flax seeds
Choline 78.7mg 80.9mg Crab
Saturated Fat 3.663g 0.201g Crab
Monounsaturated Fat 7.527g 0.129g Flax seeds
Polyunsaturated fat 28.73g 0.258g Flax seeds
Tryptophan 0.297mg 0.226mg Flax seeds
Threonine 0.766mg 0.727mg Flax seeds
Isoleucine 0.896mg 0.776mg Flax seeds
Leucine 1.235mg 1.307mg Crab
Lysine 0.862mg 1.386mg Crab
Methionine 0.37mg 0.452mg Crab
Phenylalanine 0.957mg 0.708mg Flax seeds
Valine 1.072mg 0.806mg Flax seeds
Histidine 0.472mg 0.393mg Flax seeds
Omega-3 - EPA 0g 0.101g Crab
Omega-3 - DHA 0g 0.067g Crab
Omega-3 - DPA 0g 0.009g Crab
Omega-6 - Eicosadienoic acid 0.007g 0.005g Flax seeds

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Flax seeds Crab
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
56%
Crab
Minerals Daily Need Coverage Score
191%
Flax seeds
89%
Crab

Comparison summary

Which food is lower in Cholesterol?
Flax seeds
Flax seeds is lower in Cholesterol (difference - 97mg)
Which food contains less Sodium?
Flax seeds
Flax seeds contains less Sodium (difference - 533mg)
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 lower in Sugar?
Crab
Crab is lower in Sugar (difference - 1.55g)
Which food is lower in Saturated Fat?
Crab
Crab is lower in Saturated Fat (difference - 3.462g)
Which food is lower in glycemic index?
Crab
Crab is lower in glycemic index (difference - 0)
Which food is richer in vitamins?
?
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. Flax seeds - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169414/nutrients
  2. Crab - https://fdc.nal.usda.gov/fdc-app.html#/food-details/171966/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.