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  6. Caviar vs. Flax seeds

Caviar vs. Flax seeds — In-Depth Nutrition Comparison

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Important differences between Caviar and Flax seeds

  • Caviar has more Vitamin B12, Iron, Choline, and Selenium, however, Flax seeds are 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 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 280% 77% 72% 215% 407% 118% 275% 3.9% 324% 139%
Contains more IronIron +107.3%
Contains more SeleniumSelenium +157.9%
Contains more MagnesiumMagnesium +30.7%
Contains more PotassiumPotassium +349.2%
Contains more CopperCopper +1009.1%
Contains more ZincZinc +356.8%
Contains more PhosphorusPhosphorus +80.3%
Contains less SodiumSodium -98%
Contains more ManganeseManganese +4864%
~equal in Calcium ~255mg

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
7
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% 54% 38% 87% 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 2% 0% 6.2% 0% 411% 37% 58% 59% 109% 0% 11% 65% 43%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin EVitamin E +509.7%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin B2Vitamin B2 +285.1%
Contains more Vitamin B5Vitamin B5 +255.3%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more CholineCholine +523.8%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin B1Vitamin B1 +765.3%
Contains more Vitamin B3Vitamin B3 +2466.7%
Contains more Vitamin B6Vitamin B6 +47.8%
Contains more Vitamin KVitamin K +616.7%
Contains more FolateFolate +74%

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
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 ProteinProtein +34.5%
Contains more WaterWater +582.5%
Contains more OtherOther +61.7%
Contains more FatsFats +135.5%
Contains more CarbsCarbs +622%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Caviar
Caviar
0
25% 29% 46%
Saturated Fat: Sat. Fat 4.06 g
Monounsaturated Fat: Mono. Fat 4.631 g
Polyunsaturated fat: Poly. Fat 7.405 g
9% 19% 72%
Saturated Fat: Sat. Fat 3.663 g
Monounsaturated Fat: Mono. Fat 7.527 g
Polyunsaturated fat: Poly. Fat 28.73 g
Contains more Mono. FatMonounsaturated Fat +62.5%
Contains more Poly. FatPolyunsaturated fat +288%
~equal in Saturated Fat ~3.663g

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 seeds
Lower in Cholesterol ok
Lower in Sodium 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 seeds Opinion
Calories 264kcal 534kcal Flax seeds
Protein 24.6g 18.29g Caviar
Fats 17.9g 42.16g Flax seeds
Vitamin C 0mg 0.6mg Flax seeds
Net carbs 4g 1.58g Caviar
Carbs 4g 28.88g Flax seeds
Cholesterol 588mg 0mg Flax seeds
Vitamin D 117IU 0IU Caviar
Magnesium 300mg 392mg Flax seeds
Calcium 275mg 255mg Caviar
Potassium 181mg 813mg Flax seeds
Iron 11.88mg 5.73mg Caviar
Sugar 0g 1.55g Caviar
Fiber 0g 27.3g Flax seeds
Copper 0.11mg 1.22mg Flax seeds
Zinc 0.95mg 4.34mg Flax seeds
Phosphorus 356mg 642mg Flax seeds
Sodium 1500mg 30mg Flax seeds
Vitamin A 905IU 0IU Caviar
Vitamin A RAE 271µg 0µg Caviar
Vitamin E 1.89mg 0.31mg Caviar
Vitamin D 2.9µg 0µg Caviar
Manganese 0.05mg 2.482mg Flax seeds
Selenium 65.5µg 25.4µg Caviar
Vitamin B1 0.19mg 1.644mg Flax seeds
Vitamin B2 0.62mg 0.161mg Caviar
Vitamin B3 0.12mg 3.08mg Flax seeds
Vitamin B5 3.5mg 0.985mg Caviar
Vitamin B6 0.32mg 0.473mg Flax seeds
Vitamin B12 20µg 0µg Caviar
Vitamin K 0.6µg 4.3µg Flax seeds
Folate 50µg 87µg Flax seeds
Choline 490.9mg 78.7mg Caviar
Saturated Fat 4.06g 3.663g Flax seeds
Monounsaturated Fat 4.631g 7.527g Flax seeds
Polyunsaturated fat 7.405g 28.73g Flax seeds
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
Omega-3 - EPA 2.741g 0g Caviar
Omega-3 - DHA 3.8g 0g Caviar
Omega-3 - DPA 0.229g 0g Caviar
Omega-6 - Eicosadienoic acid 0.007g Flax seeds

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Caviar Flax seeds
Low Calories diet ok
Low Fats diet ok
Low Carbs 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
62%
Flax seeds
Minerals Daily Need Coverage Score
153%
Caviar
191%
Flax seeds

Comparison summary

Which food is lower in Cholesterol?
Flax seeds
Flax seeds is lower in Cholesterol (difference - 588mg)
Which food contains less Sodium?
Flax seeds
Flax seeds contains less Sodium (difference - 1470mg)
Which food is lower in Saturated Fat?
Flax seeds
Flax seeds is lower in Saturated Fat (difference - 0.397g)
Which food is cheaper?
Flax seeds
Flax seeds 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 seeds - 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.