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  6. Flax seeds vs. Crab

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, fats, phosphorus, and copper; however, crab is richer in vitamin B12.
  • 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
Infographic link

Mineral Comparison

The mineral comparison score is based on which food has a more favorable amount of each mineral. The �coverage� charts below show how much of the daily mineral needs are covered by the selected amount of each 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
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

The vitamin comparison score is based on the number of vitamins in which one food is richer than the other. The �coverage� charts below show how much of the daily vitamin needs are covered by the selected amount of each food.
Vitamin C Vit. C Vitamin D Vit. D Vitamin A Vit. A Vitamin E Vit. E 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 2% 0% 0% 6.2% 411% 37% 58% 59% 109% 0% 11% 65%
Crab
Crab
4
Vitamin C Vit. C Vitamin D Vit. D Vitamin A Vit. A Vitamin E Vit. E 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 11% 0% 0.33% 37% 5.8% 21% 52% 60% 36% 416% 0.75% 38%
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

All nutrients comparison - raw data values

Nutrient Flax seeds Crab DV% diff.
Polyunsaturated fat 28.73g 0.258g 190%
Vitamin B12 0µg 3.33µg 139%
Vitamin B1 1.644mg 0.023mg 135%
Fiber 27.3g 0g 109%
Manganese 2.482mg 0.074mg 105%
Magnesium 392mg 36mg 85%
Iron 5.73mg 0.5mg 65%
Fats 42.16g 0.74g 64%
Phosphorus 642mg 234mg 58%
Copper 1.22mg 0.814mg 45%
Cholesterol 0mg 97mg 32%
Selenium 25.4µg 42.9µg 32%
Vitamin B6 0.473mg 0.156mg 24%
Calories 534kcal 83kcal 23%
Sodium 30mg 563mg 23%
Monounsaturated fat 7.527g 0.129g 18%
Calcium 255mg 91mg 16%
Potassium 813mg 259mg 16%
Saturated fat 3.663g 0.201g 16%
Carbs 28.88g 0g 10%
Vitamin E 0.31mg 1.84mg 10%
Folate 87µg 51µg 9%
Zinc 4.34mg 3.81mg 5%
Vitamin B2 0.161mg 0.093mg 5%
Vitamin C 0.6mg 3.3mg 3%
Vitamin K 4.3µg 0.3µg 3%
Vitamin B3 3.08mg 2.747mg 2%
Protein 18.29g 17.88g 1%
Protein per 100 calories 3.4g 22g N/A
Calories per 10 g protein 292kcal 46kcal N/A
Weight per 100 calories 19g 120g N/A
Unsaturated / Saturated Fat ratio 9.9 1.9 N/A
Net carbs 1.58g 0g N/A
Sugar 1.55g 0g N/A
Vitamin A 0µg 1µg 0%
Vitamin B5 0.985mg 0.997mg 0%
Trans fat 0.014g N/A
Choline 78.7mg 80.9mg 0%
Tryptophan 0.297mg 0.226mg 0%
Threonine 0.766mg 0.727mg 0%
Isoleucine 0.896mg 0.776mg 0%
Leucine 1.235mg 1.307mg 0%
Lysine 0.862mg 1.386mg 0%
Methionine 0.37mg 0.452mg 0%
Phenylalanine 0.957mg 0.708mg 0%
Valine 1.072mg 0.806mg 0%
Histidine 0.472mg 0.393mg 0%
Omega-3 (EPA) 0g 0.101g N/A
Omega-3 (DHA) 0g 0.067g N/A
Omega-3 (DPA) 0g 0.009g N/A
Omega-6 (Eicosadienoic acid) 0.007g 0.005g N/A

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
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 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
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%

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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. 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.