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  6. Flax vs. Caviar

Flax vs. Caviar — In-Depth Nutrition Comparison

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Important differences between Flax and Caviar

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

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

Infographic

Flax vs Caviar 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.
Flax
Flax
7
:
3
Caviar
Caviar
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%
Contains more Iron +107.3%
Contains more Selenium +157.9%
Equal in Calcium - 275
Flax
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 77% 215% 280% 276% 72% 4% 119% 407% 324% 139%
Caviar
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 83% 446% 215% 153% 16% 196% 26% 37% 7% 358%
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%
Contains more Iron +107.3%
Contains more Selenium +157.9%
Equal in Calcium - 275

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.
Flax
Flax
6
:
6
Caviar
Caviar
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%
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 +∞%
Flax
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%
Caviar
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%
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%
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 +∞%

Macronutrient Comparison

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

Fat Type Comparison

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

Comparison summary table

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

Which food is preferable for your diet?

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

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