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Sunflower seed vs. Crab — In-Depth Nutrition Comparison

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What are the differences between Sunflower seed and Crab?

  • Sunflower seed is higher in Vitamin E , Vitamin B1, Copper, Vitamin B6, Manganese, Magnesium, Phosphorus, Iron, and Folate, yet Crab is higher in Vitamin B12.
  • Sunflower seed's daily need coverage for Vitamin E is 222% more.
  • Sunflower seed has 64 times more Vitamin B1 than Crab. While Sunflower seed has 1.48mg of Vitamin B1, Crab has only 0.023mg.

We used Seeds, sunflower seed kernels, dried and Crustaceans, crab, blue, canned types in this article.

Infographic

Sunflower seed 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.
Contains more Iron +950%
Contains more Magnesium +802.8%
Contains more Phosphorus +182.1%
Contains more Potassium +149%
Contains less Sodium -98.4%
Contains more Zinc +31.2%
Contains more Copper +121.1%
Contains more Manganese +2535.1%
Contains more Selenium +23.5%
Contains more Calcium +16.7%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 24% 197% 233% 283% 57% 2% 137% 600% 255% 290%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 28% 19% 26% 101% 23% 74% 104% 272% 10% 234%
Contains more Iron +950%
Contains more Magnesium +802.8%
Contains more Phosphorus +182.1%
Contains more Potassium +149%
Contains less Sodium -98.4%
Contains more Zinc +31.2%
Contains more Copper +121.1%
Contains more Manganese +2535.1%
Contains more Selenium +23.5%
Contains more Calcium +16.7%

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.
:
4
Crab
Contains more Vitamin A +2400%
Contains more Vitamin E +1811.4%
Contains more Vitamin B1 +6334.8%
Contains more Vitamin B2 +281.7%
Contains more Vitamin B3 +203.4%
Contains more Vitamin B5 +13.3%
Contains more Vitamin B6 +762.2%
Contains more Folate +345.1%
Contains more Vitamin C +135.7%
Contains more Vitamin B12 +∞%
Contains more Choline +46.8%
Contains more Vitamin K +∞%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Choline Vitamin K 3% 704% 0% 5% 370% 82% 157% 68% 311% 171% 0% 31% 0%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Choline Vitamin K 1% 37% 0% 11% 6% 22% 52% 60% 36% 39% 417% 45% 1%
Contains more Vitamin A +2400%
Contains more Vitamin E +1811.4%
Contains more Vitamin B1 +6334.8%
Contains more Vitamin B2 +281.7%
Contains more Vitamin B3 +203.4%
Contains more Vitamin B5 +13.3%
Contains more Vitamin B6 +762.2%
Contains more Folate +345.1%
Contains more Vitamin C +135.7%
Contains more Vitamin B12 +∞%
Contains more Choline +46.8%
Contains more Vitamin K +∞%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Contains more Protein +16.2%
Contains more Fats +6854.1%
Contains more Carbs +∞%
Contains more Other +79.3%
Contains more Water +1584.8%
21% 51% 20% 5% 3%
Protein: 20.78 g
Fats: 51.46 g
Carbs: 20 g
Water: 4.73 g
Other: 3.03 g
18% 80% 2%
Protein: 17.88 g
Fats: 0.74 g
Carbs: 0 g
Water: 79.69 g
Other: 1.69 g
Contains more Protein +16.2%
Contains more Fats +6854.1%
Contains more Carbs +∞%
Contains more Other +79.3%
Contains more Water +1584.8%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Contains more Monounsaturated Fat +14262.8%
Contains more Polyunsaturated fat +8867.8%
Contains less Saturated Fat -95.5%
10% 40% 50%
Saturated Fat: 4.455 g
Monounsaturated Fat: 18.528 g
Polyunsaturated fat: 23.137 g
34% 22% 44%
Saturated Fat: 0.201 g
Monounsaturated Fat: 0.129 g
Polyunsaturated fat: 0.258 g
Contains more Monounsaturated Fat +14262.8%
Contains more Polyunsaturated fat +8867.8%
Contains less Saturated Fat -95.5%

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
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 Opinion
Net carbs 11.4g 0g Sunflower seed
Protein 20.78g 17.88g Sunflower seed
Fats 51.46g 0.74g Sunflower seed
Carbs 20g 0g Sunflower seed
Calories 584kcal 83kcal Sunflower seed
Sugar 2.62g 0g Crab
Fiber 8.6g 0g Sunflower seed
Calcium 78mg 91mg Crab
Iron 5.25mg 0.5mg Sunflower seed
Magnesium 325mg 36mg Sunflower seed
Phosphorus 660mg 234mg Sunflower seed
Potassium 645mg 259mg Sunflower seed
Sodium 9mg 563mg Sunflower seed
Zinc 5mg 3.81mg Sunflower seed
Copper 1.8mg 0.814mg Sunflower seed
Manganese 1.95mg 0.074mg Sunflower seed
Selenium 53µg 42.9µg Sunflower seed
Vitamin A 50IU 2IU Sunflower seed
Vitamin A RAE 3µg 1µg Sunflower seed
Vitamin E 35.17mg 1.84mg Sunflower seed
Vitamin C 1.4mg 3.3mg Crab
Vitamin B1 1.48mg 0.023mg Sunflower seed
Vitamin B2 0.355mg 0.093mg Sunflower seed
Vitamin B3 8.335mg 2.747mg Sunflower seed
Vitamin B5 1.13mg 0.997mg Sunflower seed
Vitamin B6 1.345mg 0.156mg Sunflower seed
Folate 227µg 51µg Sunflower seed
Vitamin B12 0µg 3.33µg Crab
Choline 55.1mg 80.9mg Crab
Vitamin K 0µg 0.3µg Crab
Tryptophan 0.348mg 0.226mg Sunflower seed
Threonine 0.928mg 0.727mg Sunflower seed
Isoleucine 1.139mg 0.776mg Sunflower seed
Leucine 1.659mg 1.307mg Sunflower seed
Lysine 0.937mg 1.386mg Crab
Methionine 0.494mg 0.452mg Sunflower seed
Phenylalanine 1.169mg 0.708mg Sunflower seed
Valine 1.315mg 0.806mg Sunflower seed
Histidine 0.632mg 0.393mg Sunflower seed
Cholesterol 0mg 97mg Sunflower seed
Trans Fat 0.014g Sunflower seed
Saturated Fat 4.455g 0.201g Crab
Omega-3 - DHA 0g 0.067g Crab
Omega-3 - EPA 0.014g 0.101g Crab
Omega-3 - DPA 0g 0.009g Crab
Monounsaturated Fat 18.528g 0.129g Sunflower seed
Polyunsaturated fat 23.137g 0.258g Sunflower seed
Omega-6 - Eicosadienoic acid 0g 0.005g Crab

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Sunflower seed 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
146%
Sunflower seed
56%
Crab
Minerals Daily Need Coverage Score
207%
Sunflower seed
89%
Crab

Comparison summary

Which food contains less Sodium?
Sunflower seed
Sunflower seed contains less Sodium (difference - 554mg)
Which food is lower in Cholesterol?
Sunflower seed
Sunflower seed is lower in Cholesterol (difference - 97mg)
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
Crab is lower in Sugar (difference - 2.62g)
Which food is lower in Saturated Fat?
Crab
Crab is lower in Saturated Fat (difference - 4.254g)
Which food is lower in glycemic index?
Crab
Crab 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 - 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.