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  6. Sunflower seed vs. Crab meat

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

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Summary of differences between Sunflower seed and Crab meat

  • Sunflower seed has more Vitamin B1, Vitamin B6, Manganese, Copper, Magnesium, Iron, Phosphorus, and Folate, however, Crab meat is higher in Vitamin B12.
  • Crab meat covers your daily need of Vitamin B12 479% more than Sunflower seed.
  • Sunflower seed has 49 times more Manganese than Crab meat. While Sunflower seed has 1.95mg of Manganese, Crab meat has only 0.04mg.
  • Sunflower seed has less Sodium.

These are the specific foods used in this comparison Seeds, sunflower seed kernels, dried and Crustaceans, crab, alaska king, cooked, moist heat.

Infographic

Sunflower 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.
Sunflower seed
Sunflower seed
9
:
1
Crab meat
Crab meat
Contains more Calcium +32.2%
Contains more Iron +590.8%
Contains more Magnesium +415.9%
Contains more Phosphorus +135.7%
Contains more Potassium +146.2%
Contains less Sodium -99.2%
Contains more Copper +52.3%
Contains more Manganese +4775%
Contains more Selenium +32.5%
Contains more Zinc +52.4%
Sunflower seed
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 24% 197% 233% 283% 57% 2% 137% 600% 255% 290%
Crab meat
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 18% 29% 45% 120% 24% 140% 208% 394% 6% 219%
Contains more Calcium +32.2%
Contains more Iron +590.8%
Contains more Magnesium +415.9%
Contains more Phosphorus +135.7%
Contains more Potassium +146.2%
Contains less Sodium -99.2%
Contains more Copper +52.3%
Contains more Manganese +4775%
Contains more Selenium +32.5%
Contains more Zinc +52.4%

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.
Sunflower seed
Sunflower seed
10
:
2
Crab meat
Crab meat
Contains more Vitamin A +72.4%
Contains more Vitamin B1 +2692.5%
Contains more Vitamin B2 +545.5%
Contains more Vitamin B3 +522%
Contains more Vitamin B5 +182.5%
Contains more Vitamin B6 +647.2%
Contains more Folate +345.1%
Contains more Vitamin C +442.9%
Contains more Vitamin B12 +∞%
Sunflower seed
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 3% 704% 0% 5% 370% 82% 157% 68% 311% 171% 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 +72.4%
Contains more Vitamin B1 +2692.5%
Contains more Vitamin B2 +545.5%
Contains more Vitamin B3 +522%
Contains more Vitamin B5 +182.5%
Contains more Vitamin B6 +647.2%
Contains more Folate +345.1%
Contains more Vitamin C +442.9%
Contains more Vitamin B12 +∞%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Sunflower seed
Sunflower seed
4
:
1
Crab meat
Crab meat
Contains more Fats +3241.6%
Contains more Carbs +∞%
Contains more Other +94.2%
Contains more Water +1539.5%
Equal in Protein - 19.35
Sunflower seed
21% 51% 20% 5% 3%
Protein: 20.78 g
Fats: 51.46 g
Carbs: 20 g
Water: 4.73 g
Other: 3.03 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 +3241.6%
Contains more Carbs +∞%
Contains more Other +94.2%
Contains more Water +1539.5%
Equal in Protein - 19.35

Fat Type Comparison

Fat type breakdown side-by-side comparison
Sunflower seed
Sunflower seed
2
:
1
Crab meat
Crab meat
Contains more Monounsaturated Fat +9915.1%
Contains more Polyunsaturated fat +4216.6%
Contains less Saturated Fat -97%
Sunflower seed
10% 40% 50%
Saturated Fat: 4.455 g
Monounsaturated Fat: 18.528 g
Polyunsaturated fat: 23.137 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 +9915.1%
Contains more Polyunsaturated fat +4216.6%
Contains less Saturated Fat -97%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Sunflower seed Crab meat
Lower in Sodium ok
Lower in Cholesterol 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 Sunflower seed Crab meat Opinion
Net carbs 11.4g 0g Sunflower seed
Protein 20.78g 19.35g Sunflower seed
Fats 51.46g 1.54g Sunflower seed
Carbs 20g 0g Sunflower seed
Calories 584kcal 97kcal Sunflower seed
Sugar 2.62g Crab meat
Fiber 8.6g 0g Sunflower seed
Calcium 78mg 59mg Sunflower seed
Iron 5.25mg 0.76mg Sunflower seed
Magnesium 325mg 63mg Sunflower seed
Phosphorus 660mg 280mg Sunflower seed
Potassium 645mg 262mg Sunflower seed
Sodium 9mg 1072mg Sunflower seed
Zinc 5mg 7.62mg Crab meat
Copper 1.8mg 1.182mg Sunflower seed
Manganese 1.95mg 0.04mg Sunflower seed
Selenium 53µg 40µg Sunflower seed
Vitamin A 50IU 29IU Sunflower seed
Vitamin A RAE 3µg 9µg Crab meat
Vitamin E 35.17mg Sunflower seed
Vitamin C 1.4mg 7.6mg Crab meat
Vitamin B1 1.48mg 0.053mg Sunflower seed
Vitamin B2 0.355mg 0.055mg Sunflower seed
Vitamin B3 8.335mg 1.34mg Sunflower seed
Vitamin B5 1.13mg 0.4mg Sunflower seed
Vitamin B6 1.345mg 0.18mg Sunflower seed
Folate 227µg 51µg Sunflower seed
Vitamin B12 0µg 11.5µg Crab meat
Tryptophan 0.348mg 0.269mg Sunflower seed
Threonine 0.928mg 0.783mg Sunflower seed
Isoleucine 1.139mg 0.938mg Sunflower seed
Leucine 1.659mg 1.536mg Sunflower seed
Lysine 0.937mg 1.684mg Crab meat
Methionine 0.494mg 0.545mg Crab meat
Phenylalanine 1.169mg 0.817mg Sunflower seed
Valine 1.315mg 0.91mg Sunflower seed
Histidine 0.632mg 0.393mg Sunflower seed
Cholesterol 0mg 53mg Sunflower seed
Saturated Fat 4.455g 0.133g Crab meat
Omega-3 - DHA 0g 0.118g Crab meat
Omega-3 - EPA 0.014g 0.295g Crab meat
Omega-3 - DPA 0g 0.031g Crab meat
Monounsaturated Fat 18.528g 0.185g Sunflower seed
Polyunsaturated fat 23.137g 0.536g Sunflower seed

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Sunflower 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
156%
Sunflower seed
135%
Crab meat
Minerals Daily Need Coverage Score
207%
Sunflower seed
120%
Crab meat

Comparison summary

Which food contains less Sodium?
Sunflower seed
Sunflower seed contains less Sodium (difference - 1063mg)
Which food is lower in Cholesterol?
Sunflower seed
Sunflower seed is lower in Cholesterol (difference - 53mg)
Which food is cheaper?
Sunflower seed
Sunflower seed is cheaper (difference - $10.4)
Which food is richer in minerals?
Sunflower seed
Sunflower seed is relatively richer in minerals
Which food is richer in vitamins?
Sunflower seed
Sunflower seed is relatively richer in vitamins
Which food is lower in Sugar?
Crab meat
Crab meat is lower in Sugar (difference - 2.62g)
Which food is lower in Saturated Fat?
Crab meat
Crab meat is lower in Saturated Fat (difference - 4.322g)
Which food is lower in glycemic index?
Crab meat
Crab meat is lower in glycemic index (difference - 20)

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. Sunflower seed - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170562/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.