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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
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
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% 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 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
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
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 DV% diff.
Vitamin B12 20µg 0µg 833%
Cholesterol 588mg 0mg 196%
Polyunsaturated fat 7.405g 28.73g 142%
Copper 0.11mg 1.22mg 123%
Vitamin B1 0.19mg 1.644mg 121%
Fiber 0g 27.3g 109%
Manganese 0.05mg 2.482mg 106%
Iron 11.88mg 5.73mg 77%
Choline 490.9mg 78.7mg 75%
Selenium 65.5µg 25.4µg 73%
Sodium 1500mg 30mg 64%
Vitamin B5 3.5mg 0.985mg 50%
Phosphorus 356mg 642mg 41%
Fats 17.9g 42.16g 37%
Vitamin B2 0.62mg 0.161mg 35%
Zinc 0.95mg 4.34mg 31%
Vitamin A 271µg 0µg 30%
Magnesium 300mg 392mg 22%
Potassium 181mg 813mg 19%
Vitamin B3 0.12mg 3.08mg 19%
Vitamin D 117IU 0IU 15%
Vitamin D 2.9µg 0µg 15%
Calories 264kcal 534kcal 14%
Protein 24.6g 18.29g 13%
Vitamin B6 0.32mg 0.473mg 12%
Vitamin E 1.89mg 0.31mg 11%
Folate 50µg 87µg 9%
Carbs 4g 28.88g 8%
Monounsaturated fat 4.631g 7.527g 7%
Vitamin K 0.6µg 4.3µg 3%
Calcium 275mg 255mg 2%
Saturated fat 4.06g 3.663g 2%
Vitamin C 0mg 0.6mg 1%
Net carbs 4g 1.58g N/A
Sugar 0g 1.55g N/A
Tryptophan 0.323mg 0.297mg 0%
Threonine 1.263mg 0.766mg 0%
Isoleucine 1.035mg 0.896mg 0%
Leucine 2.133mg 1.235mg 0%
Lysine 1.834mg 0.862mg 0%
Methionine 0.646mg 0.37mg 0%
Phenylalanine 1.071mg 0.957mg 0%
Valine 1.263mg 1.072mg 0%
Histidine 0.649mg 0.472mg 0%
Omega-3 - EPA 2.741g 0g N/A
Omega-3 - DHA 3.8g 0g N/A
Omega-3 - DPA 0.229g 0g N/A
Omega-6 - Eicosadienoic acid 0.007g N/A

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.