Crab Meat vs. Flaxseeds
Nutrition comparison of Crab Meat and Flaxseeds
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
crab meat
versus
flaxseeds
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in crab meat and flaxseeds:
- Both flaxseeds and crab meat are high in calcium, potassium and protein.
- Crab meat has 17.2 times less saturated fat than flaxseed.
- Crab meat has signficantly less carbohydrates than flaxseed.
- Flaxseed has more thiamin and Vitamin B6, however, crab meat contains more Vitamin B12.
- Flaxseed is an excellent source of dietary fiber and iron.
USDA sources for nutritional information: Crab Meat (Crustaceans, crab, blue, canned) and Flaxseeds (Seeds, flaxseed) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Flaxseed is high in calories and crab meat has 84% less calories than flaxseed - flaxseed has 534 calories per 100 grams and crab meat has 83 calories.
For macronutrient ratios, crab meat is much heavier in protein, much lighter in carbs and much lighter in fat compared to flaxseeds per calorie. Crab meat has a macronutrient ratio of 92:0:9 and for flaxseeds, 13:21:66 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Crab Meat | Flaxseeds | |
|---|---|---|
| Protein | 92% | 13% |
| Carbohydrates | ~ | 21% |
| Fat | 9% | 66% |
| Alcohol | ~ | ~ |
carbohydrates
Crab meat has signficantly less carbohydrates than flaxseed - flaxseed has 28.9g of total carbs per 100 grams and crab meat does not contain significant amounts.
dietary fiber
Flaxseed is an excellent source of dietary fiber and it has more dietary fiber than crab meat - flaxseed has 27.3g of dietary fiber per 100 grams and crab meat does not contain significant amounts.
sugar
Crab meat has less sugar than flaxseed - flaxseed has 1.6g of sugar per 100 grams and crab meat does not contain significant amounts.
Protein
protein
Both flaxseeds and crab meat are high in protein. Flaxseed is very similar to crab meat for protein - flaxseed has 18.3g of protein per 100 grams and crab meat has 17.9g of protein.
Fat
saturated fat
Crab meat has 17.2 times less saturated fat than flaxseed - flaxseed has 3.7g of saturated fat per 100 grams and crab meat has 0.2g of saturated fat.
trans fat
Both crab meat and flaxseeds are low in trans fat - crab meat has 0.01g of trans fat per 100 grams and flaxseed does not contain significant amounts.
cholesterol
Flaxseed has less cholesterol than crab meat - crab meat has 97mg of cholesterol per 100 grams and flaxseed does not contain significant amounts.
Vitamins
Vitamin C
Crab meat has 450% more Vitamin C than flaxseed - flaxseed has 0.6mg of Vitamin C per 100 grams and crab meat has 3.3mg of Vitamin C.
Vitamin A
Crab meat and flaxseeds contain similar amounts of Vitamin A - crab meat has 1ug of Vitamin A per 100 grams and flaxseed does not contain significant amounts.
Vitamin E
Crab meat has 494% more Vitamin E than flaxseed - flaxseed has 0.31mg of Vitamin E per 100 grams and crab meat has 1.8mg of Vitamin E.
Vitamin K
Flaxseeds and crab meat contain similar amounts of Vitamin K - flaxseed has 4.3ug of Vitamin K per 100 grams and crab meat has 0.3ug of Vitamin K.
The B Vitamins
Flaxseed has more thiamin and Vitamin B6, however, crab meat contains more Vitamin B12. Both crab meat and flaxseeds contain significant amounts of riboflavin, niacin, pantothenic acid and folate.
| Crab Meat | Flaxseeds | |
|---|---|---|
| Thiamin | 0.023 MG | 1.644 MG |
| Riboflavin | 0.093 MG | 0.161 MG |
| Niacin | 2.747 MG | 3.08 MG |
| Pantothenic acid | 0.997 MG | 0.985 MG |
| Vitamin B6 | 0.156 MG | 0.473 MG |
| Folate | 51 UG | 87 UG |
| Vitamin B12 | 3.33 UG | ~ |
Minerals
calcium
Both flaxseeds and crab meat are high in calcium. Flaxseed has 180% more calcium than crab meat - flaxseed has 255mg of calcium per 100 grams and crab meat has 91mg of calcium.
iron
Flaxseed is an excellent source of iron and it has 10 times more iron than crab meat - flaxseed has 5.7mg of iron per 100 grams and crab meat has 0.5mg of iron.
potassium
Both flaxseeds and crab meat are high in potassium. Flaxseed has 214% more potassium than crab meat - flaxseed has 813mg of potassium per 100 grams and crab meat has 259mg of potassium.
Omega-3 and Omega-6
omega 3s
For omega-3 fatty acids, flaxseed has more alpha linoleic acid (ALA) than crab meat per 100 grams, however, crab meat contains more dha and epa than flaxseed per 100 grams.
| Crab Meat | Flaxseeds | |
|---|---|---|
| alpha linoleic acid | 0.009 G | 22.813 G |
| DHA | 0.067 G | ~ |
| EPA | 0.101 G | ~ |
| DPA | 0.009 G | ~ |
| Total | 0.186 G | 22.813 G |
omega 6s
Comparing omega-6 fatty acids, flaxseed has more linoleic acid than crab meat per 100 grams.
| Crab Meat | Flaxseeds | |
|---|---|---|
| other omega 6 | 0.005 G | 0.007 G |
| linoleic acid | 0.02 G | 5.903 G |
| Total | 0.025 G | 5.91 G |
Customize your serving size
The comparison below is by common portions, e.g. cups, packages. You can also see a more concrete comparison by weight at equal weight (by grams) comparison.
Crab Meat g
()
|
Daily Values (%) |
Flaxseeds g
()
|
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|---|---|---|---|---|---|---|---|
| KCAL % |
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5% | calories | 5% |
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KCAL % | |
| G % |
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5% | carbohydrates | 5% |
|
G % | |
| G % |
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5% | dietary fiber | 5% |
|
G % | |
| G | 5% | sugar | 5% | G | |||
| G % |
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5% | total fat | 5% |
|
G % | |
| G % |
|
5% | saturated fat | 5% |
|
G % | |
| G | 5% | monounsaturated fat | 5% | G | |||
| G | 5% | polyunsaturated fat | 5% | G | |||
| G | 5% | trans fat | 5% | G | |||
| MG | 5% | cholesterol | 5% | MG | |||
| MG % |
|
5% | sodium | 5% |
|
MG % | |
| 5% | Vitamins and Minerals | 5% | |||||
| UG % |
|
5% | Vitamin A | 5% |
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UG % | |
| MG % |
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5% | Vitamin C | 5% |
|
MG % | |
| IU % |
|
5% | Vitamin D | 5% |
|
IU % | |
| MG % |
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5% | calcium | 5% |
|
MG % | |
| MG % |
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5% | iron | 5% |
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MG % | |
| MG % |
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5% | magnesium | 5% |
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MG % | |
| MG % |
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5% | potassium | 5% |
|
MG % | |
| MG % |
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5% | thiamin (Vit B1) | 5% |
|
MG % | |
| MG % |
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5% | riboflavin (Vit B2) | 5% |
|
MG % | |
| MG % |
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5% | niacin (Vit B3) | 5% |
|
MG % | |
| MG % |
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5% | Vitamin B6 | 5% |
|
MG % | |
| MG % |
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5% | pantothenic acid (Vit B5) | 5% |
|
MG % | |
| UG % |
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5% | folate (Vit B9) | 5% |
|
UG % | |
| UG % |
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5% | Vitamin B12 | 5% |
|
UG % | |
| MG % |
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5% | Vitamin E | 5% |
|
MG % | |
| UG % |
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5% | Vitamin K | 5% |
|
UG % | |
| G % |
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5% | protein | 5% |
|
G % | |
| UG % |
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5% | biotin (Vit B7) | 5% |
|
UG % | |
| MG % |
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5% | choline | 5% |
|
MG % | |
| MG % |
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5% | chlorine | 5% |
|
MG % | |
| UG % |
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5% | chromium | 5% |
|
UG % | |
| MG % |
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5% | copper | 5% |
|
MG % | |
| UG % |
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5% | fluoride | 5% |
|
UG % | |
| UG % |
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5% | iodine | 5% |
|
UG % | |
| MG % |
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5% | manganese | 5% |
|
MG % | |
| UG % |
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5% | molybdenum | 5% |
|
UG % | |
| MG % |
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5% | phosphorus | 5% |
|
MG % | |
| UG % |
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5% | selenium | 5% |
|
UG % | |
| MG % |
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5% | zinc | 5% |
|
MG % | |
| G | 5% | Water | 5% | G | |||
| G | 5% | Starch | 5% | G | |||
| G | 5% | Alcohol | 5% | G | |||
FAQ
Does flaxseeds or crab meat contain more calories in 100 grams?Flaxseed is high in calories and crab meat has 80% less calories than flaxseed - flaxseed has 534 calories in 100g and crab meat has 83 calories.
Is flaxseeds or crab meat better for protein?
Both flaxseeds and crab meat are high in protein. Flaxseed is very similar to crab meat for protein - flaxseed has 18.3g of protein per 100 grams and crab meat has 17.9g of protein.
Does flaxseeds or crab meat contain more calcium?
Both flaxseeds and crab meat are high in calcium. Flaxseed has 180% more calcium than crab meat - flaxseed has 255mg of calcium in 100 grams and crab meat has 91mg of calcium.
Does flaxseeds or crab meat contain more iron?
Flaxseed is an abundant source of iron and it has 10 times more iron than crab meat - flaxseed has 5.7mg of iron in 100 grams and crab meat has 0.5mg of iron.
Does flaxseeds or crab meat contain more potassium?
Both flaxseeds and crab meat are high in potassium. Flaxseed has 210% more potassium than crab meat - flaxseed has 813mg of potassium in 100 grams and crab meat has 259mg of potassium.