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  6. Sunflower seeds vs. Crab stick

Sunflower seeds vs. Crab stick — In-Depth Nutrition Comparison

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The main differences between sunflower seeds and crab stick

  • Sunflower seeds are richer than crab stick in vitamin E, copper, vitamin B1, vitamin B6, manganese, magnesium, iron, folate, selenium, and phosphorus.
  • Daily need coverage for vitamin E for sunflower seeds is 233% higher.
  • Sunflower seeds have a lower glycemic index than crab stick.

Food types used in this article are Seeds, sunflower seed kernels, dried and Crustaceans, crab, alaska king, imitation, made from surimi.

Infographic

Sunflower seeds vs Crab stick 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 232% 23% 57% 197% 600% 136% 283% 1.2% 254% 289%
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 31% 3.9% 7.9% 15% 11% 9% 121% 69% 1.4% 122%
Contains more MagnesiumMagnesium +655.8%
Contains more CalciumCalcium +500%
Contains more PotassiumPotassium +616.7%
Contains more IronIron +1246.2%
Contains more CopperCopper +5525%
Contains more ZincZinc +1415.2%
Contains more PhosphorusPhosphorus +134%
Contains less SodiumSodium -98.3%
Contains more ManganeseManganese +17627.3%
Contains more SeleniumSelenium +137.7%

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 4.7% 1% 703% 0% 370% 82% 156% 68% 310% 0% 0% 170% 30%
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 0% 0% 3.4% 0% 7.5% 18% 12% 0% 30% 71% 1% 0% 7.1%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin EVitamin E +20588.2%
Contains more Vitamin B1Vitamin B1 +4833.3%
Contains more Vitamin B2Vitamin B2 +343.8%
Contains more Vitamin B3Vitamin B3 +1244.4%
Contains more Vitamin B5Vitamin B5 +∞%
Contains more Vitamin B6Vitamin B6 +934.6%
Contains more FolateFolate +∞%
Contains more CholineCholine +323.8%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more Vitamin KVitamin K +∞%
~equal in Vitamin D ~0µg

All nutrients comparison - raw data values

Nutrient Sunflower seeds Crab stick DV% diff.
Vitamin E 35.17mg 0.17mg 233%
Copper 1.8mg 0.032mg 196%
Polyunsaturated fat 23.137g 0.143g 153%
Vitamin B1 1.48mg 0.03mg 121%
Vitamin B6 1.345mg 0.13mg 93%
Manganese 1.95mg 0.011mg 84%
Fats 51.46g 0.46g 78%
Magnesium 325mg 43mg 67%
Iron 5.25mg 0.39mg 61%
Folate 227µg 0µg 57%
Selenium 53µg 22.3µg 56%
Phosphorus 660mg 282mg 54%
Vitamin B3 8.335mg 0.62mg 48%
Monounsaturated fat 18.528g 0.275g 46%
Zinc 5mg 0.33mg 42%
Fiber 8.6g 0.5g 32%
Protein 20.78g 7.62g 26%
Vitamin B12 0µg 0.57µg 24%
Calories 584kcal 95kcal 24%
Vitamin B5 1.13mg 0mg 23%
Sodium 9mg 529mg 23%
Vitamin B2 0.355mg 0.08mg 21%
Saturated fat 4.455g 0.216g 19%
Potassium 645mg 90mg 16%
Choline 55.1mg 13mg 8%
Calcium 78mg 13mg 7%
Cholesterol 0mg 20mg 7%
Carbs 20g 15g 2%
Vitamin C 1.4mg 0mg 2%
Fructose 0.62g 1%
Starch 3.5g 1%
Net carbs 11.4g 14.5g N/A
Sugar 2.62g 6.25g N/A
Vitamin A 3µg 0µg 0%
Vitamin K 0µg 0.4µg 0%
Trans fat 0.008g N/A
Tryptophan 0.348mg 0.075mg 0%
Threonine 0.928mg 0.285mg 0%
Isoleucine 1.139mg 0.23mg 0%
Leucine 1.659mg 0.607mg 0%
Lysine 0.937mg 0.707mg 0%
Methionine 0.494mg 0.261mg 0%
Phenylalanine 1.169mg 0.26mg 0%
Valine 1.315mg 0.286mg 0%
Histidine 0.632mg 0.156mg 0%
Omega-3 - EPA 0.014g 0g N/A
Omega-3 - DHA 0g 0.028g N/A
Omega-3 - ALA 0.008g N/A
Omega-3 - DPA 0g 0.001g N/A
Omega-6 - Linoleic acid 0.089g N/A

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
21% 51% 20% 5% 3%
Protein: 20.78 g
Fats: 51.46 g
Carbs: 20 g
Water: 4.73 g
Other: 3.03 g
8% 15% 75% 2%
Protein: 7.62 g
Fats: 0.46 g
Carbs: 15 g
Water: 74.66 g
Other: 2.26 g
Contains more ProteinProtein +172.7%
Contains more FatsFats +11087%
Contains more CarbsCarbs +33.3%
Contains more OtherOther +34.1%
Contains more WaterWater +1478.4%

Fat Type Comparison

Fat type breakdown side-by-side comparison
10% 40% 50%
Saturated fat: Sat. Fat 4.455 g
Monounsaturated fat: Mono. Fat 18.528 g
Polyunsaturated fat: Poly. Fat 23.137 g
34% 43% 23%
Saturated fat: Sat. Fat 0.216 g
Monounsaturated fat: Mono. Fat 0.275 g
Polyunsaturated fat: Poly. Fat 0.143 g
Contains more Mono. FatMonounsaturated fat +6637.5%
Contains more Poly. FatPolyunsaturated fat +16079.7%
Contains less Sat. FatSaturated fat -95.2%

Carbohydrate type comparison

Carbohydrate type breakdown side-by-side comparison
100%
Starch: 0 g
Sucrose: 2.5 g
Glucose: 0 g
Fructose: 0 g
Lactose: 0 g
Maltose: 0 g
Galactose: 0 g
36% 30% 27% 6%
Starch: 3.5 g
Sucrose: 2.95 g
Glucose: 2.68 g
Fructose: 0.62 g
Lactose: 0 g
Maltose: 0 g
Galactose: 0 g
Contains more StarchStarch +∞%
Contains more SucroseSucrose +18%
Contains more GlucoseGlucose +∞%
Contains more FructoseFructose +∞%
~equal in Lactose ~0g
~equal in Maltose ~0g
~equal in Galactose ~0g

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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 seeds - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170562/nutrients
  2. Crab stick - https://fdc.nal.usda.gov/fdc-app.html#/food-details/174203/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.