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Caviar vs. Flax — In-Depth Nutrition Comparison

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Important differences between Caviar and Flax

  • Caviar has more Vitamin B12, Iron, Choline, and Selenium, however, Flax is richer in Copper, Vitamin B1, Fiber, and Manganese.
  • Caviar's daily need coverage for Vitamin B12 is 833% more.

The food varieties used in the comparison are Fish, caviar, black and red, granular and Seeds, flaxseed.

Infographic

Caviar vs Flax 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.
Caviar
3
:
7
Flax
Contains more Iron +107.3%
Contains more Selenium +157.9%
Contains more Magnesium +30.7%
Contains more Phosphorus +80.3%
Contains more Potassium +349.2%
Contains less Sodium -98%
Contains more Zinc +356.8%
Contains more Copper +1009.1%
Contains more Manganese +4864%
Equal in Calcium - 255
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 83% 446% 215% 153% 16% 196% 26% 37% 7% 358%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 77% 215% 280% 276% 72% 4% 119% 407% 324% 139%
Contains more Iron +107.3%
Contains more Selenium +157.9%
Contains more Magnesium +30.7%
Contains more Phosphorus +80.3%
Contains more Potassium +349.2%
Contains less Sodium -98%
Contains more Zinc +356.8%
Contains more Copper +1009.1%
Contains more Manganese +4864%
Equal in Calcium - 255

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.
Caviar
6
:
6
Flax
Contains more Vitamin A +∞%
Contains more Vitamin E +509.7%
Contains more Vitamin D +∞%
Contains more Vitamin B2 +285.1%
Contains more Vitamin B5 +255.3%
Contains more Vitamin B12 +∞%
Contains more Vitamin C +∞%
Contains more Vitamin B1 +765.3%
Contains more Vitamin B3 +2466.7%
Contains more Vitamin B6 +47.8%
Contains more Folate +74%
Contains more Vitamin K +616.7%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 55% 38% 87% 0% 48% 144% 3% 210% 74% 38% 2500% 2%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 0% 7% 0% 2% 411% 38% 58% 60% 110% 66% 0% 11%
Contains more Vitamin A +∞%
Contains more Vitamin E +509.7%
Contains more Vitamin D +∞%
Contains more Vitamin B2 +285.1%
Contains more Vitamin B5 +255.3%
Contains more Vitamin B12 +∞%
Contains more Vitamin C +∞%
Contains more Vitamin B1 +765.3%
Contains more Vitamin B3 +2466.7%
Contains more Vitamin B6 +47.8%
Contains more Folate +74%
Contains more Vitamin K +616.7%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Caviar
3
:
2
Flax
Contains more Protein +34.5%
Contains more Water +582.5%
Contains more Other +61.7%
Contains more Fats +135.5%
Contains more Carbs +622%
25% 18% 4% 48% 6%
Protein: 24.6 g
Fats: 17.9 g
Carbs: 4 g
Water: 47.5 g
Other: 6 g
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
Contains more Protein +34.5%
Contains more Water +582.5%
Contains more Other +61.7%
Contains more Fats +135.5%
Contains more Carbs +622%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Caviar
0
:
3
Flax
Contains more Monounsaturated Fat +62.5%
Contains more Polyunsaturated fat +288%
Equal in Saturated Fat - 3.663
25% 29% 46%
Saturated Fat: 4.06 g
Monounsaturated Fat: 4.631 g
Polyunsaturated fat: 7.405 g
9% 19% 72%
Saturated Fat: 3.663 g
Monounsaturated Fat: 7.527 g
Polyunsaturated fat: 28.73 g
Contains more Monounsaturated Fat +62.5%
Contains more Polyunsaturated fat +288%
Equal in Saturated Fat - 3.663

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Caviar Flax
Lower in Sodium ok
Lower in Cholesterol ok
Lower in Saturated Fat ok
Lower in price ok
Lower in Sugar ok
Lower in Glycemic Index ok
Rich in minerals Equal
Rich in vitamins Equal

All nutrients comparison - raw data values

Nutrient Caviar Flax Opinion
Net carbs 4g 1.58g Caviar
Protein 24.6g 18.29g Caviar
Fats 17.9g 42.16g Flax
Carbs 4g 28.88g Flax
Calories 264kcal 534kcal Flax
Sugar 0g 1.55g Caviar
Fiber 0g 27.3g Flax
Calcium 275mg 255mg Caviar
Iron 11.88mg 5.73mg Caviar
Magnesium 300mg 392mg Flax
Phosphorus 356mg 642mg Flax
Potassium 181mg 813mg Flax
Sodium 1500mg 30mg Flax
Zinc 0.95mg 4.34mg Flax
Copper 0.11mg 1.22mg Flax
Manganese 0.05mg 2.482mg Flax
Selenium 65.5µg 25.4µg Caviar
Vitamin A 905IU 0IU Caviar
Vitamin A RAE 271µg 0µg Caviar
Vitamin E 1.89mg 0.31mg Caviar
Vitamin D 117IU 0IU Caviar
Vitamin D 2.9µg 0µg Caviar
Vitamin C 0mg 0.6mg Flax
Vitamin B1 0.19mg 1.644mg Flax
Vitamin B2 0.62mg 0.161mg Caviar
Vitamin B3 0.12mg 3.08mg Flax
Vitamin B5 3.5mg 0.985mg Caviar
Vitamin B6 0.32mg 0.473mg Flax
Folate 50µg 87µg Flax
Vitamin B12 20µg 0µg Caviar
Vitamin K 0.6µg 4.3µg Flax
Tryptophan 0.323mg 0.297mg Caviar
Threonine 1.263mg 0.766mg Caviar
Isoleucine 1.035mg 0.896mg Caviar
Leucine 2.133mg 1.235mg Caviar
Lysine 1.834mg 0.862mg Caviar
Methionine 0.646mg 0.37mg Caviar
Phenylalanine 1.071mg 0.957mg Caviar
Valine 1.263mg 1.072mg Caviar
Histidine 0.649mg 0.472mg Caviar
Cholesterol 588mg 0mg Flax
Saturated Fat 4.06g 3.663g Flax
Omega-3 - DHA 3.8g 0g Caviar
Omega-3 - EPA 2.741g 0g Caviar
Omega-3 - DPA 0.229g 0g Caviar
Monounsaturated Fat 4.631g 7.527g Flax
Polyunsaturated fat 7.405g 28.73g Flax
Omega-6 - Eicosadienoic acid 0.007g Flax

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Caviar Flax
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
266%
Caviar
63%
Flax
Minerals Daily Need Coverage Score
153%
Caviar
191%
Flax

Comparison summary

Which food contains less Sodium?
Flax
Flax contains less Sodium (difference - 1470mg)
Which food is lower in Cholesterol?
Flax
Flax is lower in Cholesterol (difference - 588mg)
Which food is lower in Saturated Fat?
Flax
Flax is lower in Saturated Fat (difference - 0.397g)
Which food is cheaper?
Flax
Flax is cheaper (difference - $97)
Which food is lower in Sugar?
Caviar
Caviar is lower in Sugar (difference - 1.55g)
Which food is lower in glycemic index?
Caviar
Caviar is lower in glycemic index (difference - 0)
Which food is richer in minerals?
?
It cannot be stated which food is richer in vitamins. See the charts below for detailed information. See the charts below for detailed information. See the charts below for detailed information.
Which food is richer in vitamins?
?
It cannot be stated which food is richer in vitamins. See the charts below for detailed information. See the charts below for detailed information. See the charts below for detailed information.

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. Caviar - https://fdc.nal.usda.gov/fdc-app.html#/food-details/174188/nutrients
  2. Flax - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169414/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.