Crab Meat vs. Pumpkin Seeds
Nutrition comparison of Crab Meat and Pumpkin Seeds
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
crab meat
versus
pumpkin seeds
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in crab meat and pumpkin seeds:
- Both pumpkin seeds and crab meat are high in calcium, potassium and protein.
- Crab meat has 17.2 times less saturated fat than pumpkin seed.
- Crab meat has more niacin, pantothenic acid, Vitamin B6, folate and Vitamin B12.
- Pumpkin seed is an excellent source of dietary fiber and iron.
USDA sources for nutritional information: Crab Meat (Crustaceans, crab, blue, canned) and Pumpkin Seeds (Seeds, pumpkin and squash seeds, whole, roasted, without salt) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Pumpkin seed is high in calories and crab meat has 81% less calories than pumpkin seed - pumpkin seed has 446 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 pumpkin seeds per calorie. Crab meat has a macronutrient ratio of 92:0:9 and for pumpkin seeds, 16:46:38 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Crab Meat | Pumpkin Seeds | |
|---|---|---|
| Protein | 92% | 16% |
| Carbohydrates | ~ | 46% |
| Fat | 9% | 38% |
| Alcohol | ~ | ~ |
carbohydrates
Pumpkin seed is high in carbohydrates and crab meat has less carbohydrates than pumpkin seed - pumpkin seed has 53.8g of total carbs per 100 grams and crab meat does not contain significant amounts.
dietary fiber
Pumpkin seed is an excellent source of dietary fiber and it has more dietary fiber than crab meat - pumpkin seed has 18.4g of dietary fiber per 100 grams and crab meat does not contain significant amounts.
Protein
protein
Both pumpkin seeds and crab meat are high in protein. Pumpkin seed has a little more protein (4%) than crab meat by weight - pumpkin seed has 18.6g 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 pumpkin seed - pumpkin seed has 3.7g of saturated fat per 100 grams and crab meat has 0.2g of saturated fat.
trans fat
Both crab meat and pumpkin seeds are low in trans fat - crab meat has 0.01g of trans fat per 100 grams and pumpkin seed does not contain significant amounts.
cholesterol
Pumpkin seed has less cholesterol than crab meat - crab meat has 97mg of cholesterol per 100 grams and pumpkin seed does not contain significant amounts.
Vitamins
Vitamin C
Crab meat has 1000% more Vitamin C than pumpkin seed - pumpkin seed has 0.3mg of Vitamin C per 100 grams and crab meat has 3.3mg of Vitamin C.
Vitamin A
Pumpkin seeds and crab meat contain similar amounts of Vitamin A - pumpkin seed has 3ug of Vitamin A per 100 grams and crab meat has 1ug of Vitamin A.
Vitamin E
Crab meat has more Vitamin E than pumpkin seed - crab meat has 1.8mg of Vitamin E per 100 grams and pumpkin seed does not contain significant amounts.
Vitamin K
Crab meat and pumpkin seeds contain similar amounts of Vitamin K - crab meat has 0.3ug of Vitamin K per 100 grams and pumpkin seed does not contain significant amounts.
The B Vitamins
Crab meat has more niacin, pantothenic acid, Vitamin B6, folate and Vitamin B12. Both crab meat and pumpkin seeds contain significant amounts of thiamin and riboflavin.
| Crab Meat | Pumpkin Seeds | |
|---|---|---|
| Thiamin | 0.023 MG | 0.034 MG |
| Riboflavin | 0.093 MG | 0.052 MG |
| Niacin | 2.747 MG | 0.286 MG |
| Pantothenic acid | 0.997 MG | 0.056 MG |
| Vitamin B6 | 0.156 MG | 0.037 MG |
| Folate | 51 UG | 9 UG |
| Vitamin B12 | 3.33 UG | ~ |
Minerals
calcium
Both pumpkin seeds and crab meat are high in calcium. Crab meat has 65% more calcium than pumpkin seed - pumpkin seed has 55mg of calcium per 100 grams and crab meat has 91mg of calcium.
iron
Pumpkin seed is an excellent source of iron and it has 562% more iron than crab meat - pumpkin seed has 3.3mg of iron per 100 grams and crab meat has 0.5mg of iron.
potassium
Both pumpkin seeds and crab meat are high in potassium. Pumpkin seed has 255% more potassium than crab meat - pumpkin seed has 919mg of potassium per 100 grams and crab meat has 259mg of potassium.
Omega-3 and Omega-6
omega 3s
For omega-3 fatty acids, pumpkin seed has more alpha linoleic acid (ALA) than crab meat per 100 grams, however, crab meat contains more dha and epa than pumpkin seed per 100 grams.
| Crab Meat | Pumpkin Seeds | |
|---|---|---|
| alpha linoleic acid | 0.009 G | 0.077 G |
| DHA | 0.067 G | ~ |
| EPA | 0.101 G | ~ |
| DPA | 0.009 G | ~ |
| Total | 0.186 G | 0.077 G |
omega 6s
Comparing omega-6 fatty acids, pumpkin seed has more linoleic acid than crab meat per 100 grams.
| Crab Meat | Pumpkin Seeds | |
|---|---|---|
| other omega 6 | 0.005 G | ~ |
| linoleic acid | 0.02 G | 8.759 G |
| Total | 0.025 G | 8.759 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.
Note: The specific food items compared are: Crab Meat (Crustaceans, crab, blue, canned) and Pumpkin Seeds (Seeds, pumpkin and squash seeds, whole, roasted, without salt) .
Crab Meat 135g
(
cup
)
|
Daily Values (%) |
Pumpkin Seeds 64g
(
cup
)
|
|||||
|---|---|---|---|---|---|---|---|
| 112KCAL 6% |
|
5% | calories | 154% |
|
285KCAL 14% | |
|
|
5% | carbohydrates | >999% |
|
34G 14% | ||
|
|
5% | dietary fiber | >999% |
|
12G 47% | ||
| 1G 2% |
|
5% | total fat | >999% |
|
12G 19% | |
| 0.27G 2% |
|
5% | saturated fat | 752% |
|
2.3G 13% | |
| 0.17G | 5% | monounsaturated fat | >999% | 3.9G | |||
| 0.35G | 5% | polyunsaturated fat | >999% | 5.7G | |||
| 0.02G | >999% | trans fat | 5% | ||||
| 131MG | >999% | cholesterol | 5% | ||||
| 760MG 51% |
|
>999% | sodium | 5% |
|
12MG 1% | |
| 5% | Vitamins and Minerals | 5% | |||||
| 1.4UG 0.2% |
|
5% | Vitamin A | 36% |
|
1.9UG 0.3% | |
| 4.5MG 6% |
|
>999% | Vitamin C | 5% |
|
0.19MG 0.3% | |
| 123MG 12% |
|
251% | calcium | 5% |
|
35MG 4% | |
| 0.68MG 4% |
|
5% | iron | 209% |
|
2.1MG 12% | |
| 49MG 16% |
|
5% | magnesium | 243% |
|
168MG 54% | |
| 350MG 15% |
|
5% | potassium | 68% |
|
588MG 26% | |
| 0.03MG 3% |
|
50% | thiamin (Vit B1) | 5% |
|
0.02MG 2% | |
| 0.13MG 11% |
|
332% | riboflavin (Vit B2) | 5% |
|
0.03MG 3% | |
| 3.7MG 27% |
|
>999% | niacin (Vit B3) | 5% |
|
0.18MG 1% | |
| 0.21MG 16% |
|
945% | Vitamin B6 | 5% |
|
0.02MG 2% | |
| 1.3MG 27% |
|
>999% | pantothenic acid (Vit B5) | 5% |
|
0.04MG 1% | |
| 69UG 17% |
|
>999% | folate (Vit B9) | 5% |
|
5.8UG 1% | |
| 4.5UG 187% |
|
>999% | Vitamin B12 | 5% |
|
||
| 2.5MG 17% |
|
>999% | Vitamin E | 5% |
|
||
| 0.41UG 1% |
|
>999% | Vitamin K | 5% |
|
||
| 24G 48% |
|
100% | protein | 5% |
|
12G 24% | |
| 109MG 26% |
|
>999% | choline | 5% |
|
||
| 1.1MG 92% |
|
150% | copper | 5% |
|
0.44MG 37% | |
| 283UG 9% |
|
>999% | fluoride | 5% |
|
||
| 0.1MG 6% |
|
5% | manganese | 220% |
|
0.32MG 18% | |
| 316MG 45% |
|
436% | phosphorus | 5% |
|
59MG 8% | |
| 58UG 105% |
|
>999% | selenium | 5% |
|
||
| 5.1MG 64% |
|
5% | zinc | 29% |
|
6.6MG 82% | |
| 108G | >999% | Water | 5% | 2.9G | |||
NO SIGNIFICANT AMOUNTS (either food): Starch, Alcohol, chlorine, chromium, iodine, molybdenum, Vitamin D, biotin (Vit B7), sugar. |
|||||||
FAQ
Does pumpkin seeds or crab meat contain more calories in 100 grams?Pumpkin seed is high in calories and crab meat has 80% less calories than pumpkin seed - pumpkin seed has 446 calories in 100g and crab meat has 83 calories.
Is pumpkin seeds or crab meat better for protein?
Both pumpkin seeds and crab meat are high in protein. Pumpkin seed has a little more protein ( 0%) than crab meat by weight - pumpkin seed has 18.6g of protein per 100 grams and crab meat has 17.9g of protein.
Does pumpkin seeds or crab meat have more carbohydrates?
By weight, pumpkin seed is high in carbohydrates and crab meat has fewer carbohydrates than pumpkin seed - pumpkin seed has 53.8g of carbs for 100g and crab meat has no carbs..
Does pumpkin seeds or crab meat contain more calcium?
Both pumpkin seeds and crab meat are high in calcium. Crab meat has 70% more calcium than pumpkin seed - pumpkin seed has 55mg of calcium in 100 grams and crab meat has 91mg of calcium.
Does pumpkin seeds or crab meat contain more iron?
Pumpkin seed is an abundant source of iron and it has 560% more iron than crab meat - pumpkin seed has 3.3mg of iron in 100 grams and crab meat has 0.5mg of iron.
Does pumpkin seeds or crab meat contain more potassium?
Both pumpkin seeds and crab meat are high in potassium. Pumpkin seed has 260% more potassium than crab meat - pumpkin seed has 919mg of potassium in 100 grams and crab meat has 259mg of potassium.