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.
Detailed nutritional comparison of crab meat and flaxseeds is analyzed below. You can also visualize the nutritional comparison for a custom portion or serving size and see how the nutrition compares.

USDA sources for nutritional information: Crab Meat (Crustaceans, crab, blue, canned) and Flaxseeds (Seeds, flaxseed) . Have a correction or suggestions? Shoot us an email.


Image of Crab Meat src
Image of Flaxseeds src

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, lighter in carbs and much lighter in fat compared to flaxseeds per calorie. Crab meat has a macronutrient ratio of 92:0:8 and for flaxseeds, 13:20:67 for protein, carbohydrates and fat from calories.

Macro Ratios from Calories:

Crab Meat Flaxseeds
Protein 92% 13%
Carbohydrates ~ 20%
Fat 8% 67%
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 weight, but sometimes 100g isn't that intuitive of a measurement for food. View a custom portion comparison (e.g. cups, oz, package).

You can try adding or subtracting the amount of either Crab Meat or Flaxseeds .

Note: The specific food items compared are: Crab Meat (Crustaceans, crab, blue, canned) and Flaxseeds (Seeds, flaxseed) .

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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.

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