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  6. Flax vs. Crab

Flax vs. Crab — In-Depth Nutrition Comparison

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Differences between Flax and Crab

  • Flax is 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 vs Crab 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.
Flax
Flax
9
:
1
Crab
Crab
Contains more Calcium +180.2%
Contains more Iron +1046%
Contains more Magnesium +988.9%
Contains more Phosphorus +174.4%
Contains more Potassium +213.9%
Contains less Sodium -94.7%
Contains more Zinc +13.9%
Contains more Copper +49.9%
Contains more Manganese +3254.1%
Contains more Selenium +68.9%
Flax
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 77% 215% 280% 276% 72% 4% 119% 407% 324% 139%
Crab
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 28% 19% 26% 101% 23% 74% 104% 272% 10% 234%
Contains more Calcium +180.2%
Contains more Iron +1046%
Contains more Magnesium +988.9%
Contains more Phosphorus +174.4%
Contains more Potassium +213.9%
Contains less Sodium -94.7%
Contains more Zinc +13.9%
Contains more Copper +49.9%
Contains more Manganese +3254.1%
Contains more Selenium +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.
Flax
Flax
6
:
5
Crab
Crab
Contains more Vitamin B1 +7047.8%
Contains more Vitamin B2 +73.1%
Contains more Vitamin B3 +12.1%
Contains more Vitamin B6 +203.2%
Contains more Folate +70.6%
Contains more Vitamin K +1333.3%
Contains more Vitamin A +∞%
Contains more Vitamin E +493.5%
Contains more Vitamin C +450%
Contains more Vitamin B12 +∞%
Equal in Vitamin B5 - 0.997
Flax
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 0% 7% 0% 2% 411% 38% 58% 60% 110% 66% 0% 11%
Crab
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 1% 37% 0% 11% 6% 22% 52% 60% 36% 39% 417% 1%
Contains more Vitamin B1 +7047.8%
Contains more Vitamin B2 +73.1%
Contains more Vitamin B3 +12.1%
Contains more Vitamin B6 +203.2%
Contains more Folate +70.6%
Contains more Vitamin K +1333.3%
Contains more Vitamin A +∞%
Contains more Vitamin E +493.5%
Contains more Vitamin C +450%
Contains more Vitamin B12 +∞%
Equal in Vitamin B5 - 0.997

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Flax
Flax
4
:
1
Crab
Crab
Contains more Fats +5597.3%
Contains more Carbs +∞%
Contains more Other +119.5%
Contains more Water +1045%
Equal in Protein - 17.88
Flax
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
18% 80% 2%
Protein: 17.88 g
Fats: 0.74 g
Carbs: 0 g
Water: 79.69 g
Other: 1.69 g
Contains more Fats +5597.3%
Contains more Carbs +∞%
Contains more Other +119.5%
Contains more Water +1045%
Equal in Protein - 17.88

Fat Type Comparison

Fat type breakdown side-by-side comparison
Flax
Flax
2
:
1
Crab
Crab
Contains more Monounsaturated Fat +5734.9%
Contains more Polyunsaturated fat +11035.7%
Contains less Saturated Fat -94.5%
Flax
9% 19% 72%
Saturated Fat: 3.663 g
Monounsaturated Fat: 7.527 g
Polyunsaturated fat: 28.73 g
Crab
34% 22% 44%
Saturated Fat: 0.201 g
Monounsaturated Fat: 0.129 g
Polyunsaturated fat: 0.258 g
Contains more Monounsaturated Fat +5734.9%
Contains more Polyunsaturated fat +11035.7%
Contains less Saturated 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 Crab
Lower in Sodium ok
Lower in Cholesterol 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 Crab Opinion
Net carbs 1.58g 0g Flax
Protein 18.29g 17.88g Flax
Fats 42.16g 0.74g Flax
Carbs 28.88g 0g Flax
Calories 534kcal 83kcal Flax
Sugar 1.55g 0g Crab
Fiber 27.3g 0g Flax
Calcium 255mg 91mg Flax
Iron 5.73mg 0.5mg Flax
Magnesium 392mg 36mg Flax
Phosphorus 642mg 234mg Flax
Potassium 813mg 259mg Flax
Sodium 30mg 563mg Flax
Zinc 4.34mg 3.81mg Flax
Copper 1.22mg 0.814mg Flax
Manganese 2.482mg 0.074mg Flax
Selenium 25.4µg 42.9µg Crab
Vitamin A 0IU 2IU Crab
Vitamin A RAE 0µg 1µg Crab
Vitamin E 0.31mg 1.84mg Crab
Vitamin C 0.6mg 3.3mg Crab
Vitamin B1 1.644mg 0.023mg Flax
Vitamin B2 0.161mg 0.093mg Flax
Vitamin B3 3.08mg 2.747mg Flax
Vitamin B5 0.985mg 0.997mg Crab
Vitamin B6 0.473mg 0.156mg Flax
Folate 87µg 51µg Flax
Vitamin B12 0µg 3.33µg Crab
Vitamin K 4.3µg 0.3µg Flax
Tryptophan 0.297mg 0.226mg Flax
Threonine 0.766mg 0.727mg Flax
Isoleucine 0.896mg 0.776mg Flax
Leucine 1.235mg 1.307mg Crab
Lysine 0.862mg 1.386mg Crab
Methionine 0.37mg 0.452mg Crab
Phenylalanine 0.957mg 0.708mg Flax
Valine 1.072mg 0.806mg Flax
Histidine 0.472mg 0.393mg Flax
Cholesterol 0mg 97mg Flax
Trans Fat 0.014g Flax
Saturated Fat 3.663g 0.201g Crab
Omega-3 - DHA 0g 0.067g Crab
Omega-3 - EPA 0g 0.101g Crab
Omega-3 - DPA 0g 0.009g Crab
Monounsaturated Fat 7.527g 0.129g Flax
Polyunsaturated fat 28.73g 0.258g Flax
Omega-6 - Eicosadienoic acid 0.007g 0.005g Flax

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Flax Crab
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
63%
Flax
56%
Crab
Minerals Daily Need Coverage Score
191%
Flax
89%
Crab

Comparison summary

Which food contains less Sodium?
Flax
Flax contains less Sodium (difference - 533mg)
Which food is lower in Cholesterol?
Flax
Flax is lower in Cholesterol (difference - 97mg)
Which food is cheaper?
Flax
Flax is cheaper (difference - $9)
Which food is richer in minerals?
Flax
Flax 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 - 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.