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  6. Caviar vs. Chia seeds

Caviar vs. Chia seeds — In-Depth Nutrition Comparison

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How are caviar and chia seeds different?

  • Caviar is richer in vitamin B12 and iron, while chia seeds are higher in fiber, manganese, copper, phosphorus, vitamin B3, and vitamin B1.
  • Caviar covers your daily need for vitamin B12, 833% more than chia seeds.
  • Chia seeds have a higher glycemic index (15) than caviar (0).

Fish, caviar, black, and red, granular and Seeds, chia seeds, dried types were used in this article.

Infographic

Caviar vs Chia seeds 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
Caviar
2
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 214% 83% 16% 446% 37% 26% 153% 196% 6.5% 357%
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 239% 189% 36% 290% 308% 125% 369% 2.1% 355% 301%
Contains more IronIron +53.9%
Contains more SeleniumSelenium +18.7%
Contains more MagnesiumMagnesium +11.7%
Contains more CalciumCalcium +129.5%
Contains more PotassiumPotassium +124.9%
Contains more CopperCopper +740%
Contains more ZincZinc +382.1%
Contains more PhosphorusPhosphorus +141.6%
Contains less SodiumSodium -98.9%
Contains more ManganeseManganese +5346%

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
Caviar
9
Vitamin C Vit. C Vitamin A Vit. A Vitamin E Vit. E Vitamin D Vit. D Vitamin B1 Vit. B1 Vitamin B2 Vit. B2 Vitamin B3 Vit. B3 Vitamin B5 Vit. B5 Vitamin B6 Vit. B6 Vitamin B12 Vit. B12 Vitamin K Vit. K Folate Folate Choline Choline 0% 90% 38% 44% 48% 143% 2.3% 210% 74% 2500% 1.5% 38% 268%
Vitamin C Vit. C Vitamin A Vit. A Vitamin E Vit. E Vitamin D Vit. D Vitamin B1 Vit. B1 Vitamin B2 Vit. B2 Vitamin B3 Vit. B3 Vitamin B5 Vit. B5 Vitamin B6 Vit. B6 Vitamin B12 Vit. B12 Vitamin K Vit. K Folate Folate Choline Choline 5.3% 0% 10% 0% 155% 39% 166% 0% 0% 0% 0% 37% 0%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin EVitamin E +278%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin B2Vitamin B2 +264.7%
Contains more Vitamin B5Vitamin B5 +∞%
Contains more Vitamin B6Vitamin B6 +∞%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more Vitamin KVitamin K +∞%
Contains more CholineCholine +∞%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin B1Vitamin B1 +226.3%
Contains more Vitamin B3Vitamin B3 +7258.3%
~equal in Folate ~49µg

All nutrients comparison - raw data values

Nutrient Caviar Chia seeds DV% diff.
Vitamin B12 20µg 0µg 833%
Cholesterol 588mg 0mg 196%
Fiber 0g 34.4g 138%
Manganese 0.05mg 2.723mg 116%
Polyunsaturated fat 7.405g 23.665g 108%
Copper 0.11mg 0.924mg 90%
Choline 490.9mg 89%
Phosphorus 356mg 860mg 72%
Vitamin B5 3.5mg 70%
Sodium 1500mg 16mg 65%
Vitamin B3 0.12mg 8.83mg 54%
Iron 11.88mg 7.72mg 52%
Calcium 275mg 631mg 36%
Vitamin B1 0.19mg 0.62mg 36%
Vitamin B2 0.62mg 0.17mg 35%
Zinc 0.95mg 4.58mg 33%
Vitamin A 271µg 30%
Vitamin B6 0.32mg 25%
Fats 17.9g 30.74g 20%
Selenium 65.5µg 55.2µg 19%
Protein 24.6g 16.54g 16%
Vitamin D 117IU 15%
Vitamin D 2.9µg 15%
Carbs 4g 42.12g 13%
Calories 264kcal 486kcal 11%
Vitamin E 1.89mg 0.5mg 9%
Magnesium 300mg 335mg 8%
Potassium 181mg 407mg 7%
Monounsaturated fat 4.631g 2.309g 6%
Saturated fat 4.06g 3.33g 3%
Vitamin C 0mg 1.6mg 2%
Vitamin K 0.6µg 1%
Net carbs 4g 7.72g N/A
Folate 50µg 49µg 0%
Trans fat 0.14g N/A
Tryptophan 0.323mg 0.436mg 0%
Threonine 1.263mg 0.709mg 0%
Isoleucine 1.035mg 0.801mg 0%
Leucine 2.133mg 1.371mg 0%
Lysine 1.834mg 0.97mg 0%
Methionine 0.646mg 0.588mg 0%
Phenylalanine 1.071mg 1.016mg 0%
Valine 1.263mg 0.95mg 0%
Histidine 0.649mg 0.531mg 0%
Omega-3 - EPA 2.741g N/A
Omega-3 - DHA 3.8g N/A
Omega-3 - ALA 17.83g N/A
Omega-3 - DPA 0.229g N/A
Omega-6 - Linoleic acid 5.835g N/A

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Caviar
Caviar
3
25% 18% 4% 48% 6%
Protein: 24.6 g
Fats: 17.9 g
Carbs: 4 g
Water: 47.5 g
Other: 6 g
17% 31% 42% 6% 5%
Protein: 16.54 g
Fats: 30.74 g
Carbs: 42.12 g
Water: 5.8 g
Other: 4.8 g
Contains more ProteinProtein +48.7%
Contains more WaterWater +719%
Contains more OtherOther +25%
Contains more FatsFats +71.7%
Contains more CarbsCarbs +953%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Caviar
Caviar
1
25% 29% 46%
Saturated fat: Sat. Fat 4.06 g
Monounsaturated fat: Mono. Fat 4.631 g
Polyunsaturated fat: Poly. Fat 7.405 g
11% 8% 81%
Saturated fat: Sat. Fat 3.33 g
Monounsaturated fat: Mono. Fat 2.309 g
Polyunsaturated fat: Poly. Fat 23.665 g
Contains more Mono. FatMonounsaturated fat +100.6%
Contains less Sat. FatSaturated fat -18%
Contains more Poly. FatPolyunsaturated fat +219.6%

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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. Chia seeds - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170554/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.