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  6. Chia seeds vs. Caviar

Chia seeds vs. Caviar — In-Depth Nutrition Comparison

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How are Chia seeds and Caviar different?

  • Chia seeds is richer in Fiber, Manganese, Copper, Phosphorus, Vitamin B3, and Vitamin B1, while Caviar is higher in Vitamin B12, and Iron.
  • Caviar covers your daily need of Vitamin B12 833% more than Chia seeds.
  • Chia seeds is lower in Sodium.

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

Infographic

Chia seeds 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.
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%
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%
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%
Contains more IronIron +53.9%
Contains more SeleniumSelenium +18.7%

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.
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% 3.2% 10% 0% 155% 39% 166% 0% 0% 0% 0% 37% 0%
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% 54% 38% 87% 48% 143% 2.3% 210% 74% 2500% 1.5% 38% 268%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin B1Vitamin B1 +226.3%
Contains more Vitamin B3Vitamin B3 +7258.3%
Contains more Vitamin AVitamin A +1575.9%
Contains more Vitamin EVitamin E +278%
Contains more Vitamin B2Vitamin B2 +264.7%
Contains more Vitamin B12Vitamin B12 +∞%
~equal in Folate ~50µg

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
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
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
Contains more FatsFats +71.7%
Contains more CarbsCarbs +953%
Contains more ProteinProtein +48.7%
Contains more WaterWater +719%
Contains more OtherOther +25%

Fat Type Comparison

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

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Chia seeds Caviar Opinion
Calories 486kcal 264kcal Chia seeds
Protein 16.54g 24.6g Caviar
Fats 30.74g 17.9g Chia seeds
Vitamin C 1.6mg 0mg Chia seeds
Net carbs 7.72g 4g Chia seeds
Carbs 42.12g 4g Chia seeds
Cholesterol 0mg 588mg Chia seeds
Vitamin D 117IU Caviar
Magnesium 335mg 300mg Chia seeds
Calcium 631mg 275mg Chia seeds
Potassium 407mg 181mg Chia seeds
Iron 7.72mg 11.88mg Caviar
Fiber 34.4g 0g Chia seeds
Copper 0.924mg 0.11mg Chia seeds
Zinc 4.58mg 0.95mg Chia seeds
Phosphorus 860mg 356mg Chia seeds
Sodium 16mg 1500mg Chia seeds
Vitamin A 54IU 905IU Caviar
Vitamin A 271µg Caviar
Vitamin E 0.5mg 1.89mg Caviar
Vitamin D 2.9µg Caviar
Manganese 2.723mg 0.05mg Chia seeds
Selenium 55.2µg 65.5µg Caviar
Vitamin B1 0.62mg 0.19mg Chia seeds
Vitamin B2 0.17mg 0.62mg Caviar
Vitamin B3 8.83mg 0.12mg Chia seeds
Vitamin B5 3.5mg Caviar
Vitamin B6 0.32mg Caviar
Vitamin B12 0µg 20µg Caviar
Vitamin K 0.6µg Caviar
Folate 49µg 50µg Caviar
Trans Fat 0.14g Caviar
Choline 490.9mg Caviar
Saturated Fat 3.33g 4.06g Chia seeds
Monounsaturated Fat 2.309g 4.631g Caviar
Polyunsaturated fat 23.665g 7.405g Chia seeds
Tryptophan 0.436mg 0.323mg Chia seeds
Threonine 0.709mg 1.263mg Caviar
Isoleucine 0.801mg 1.035mg Caviar
Leucine 1.371mg 2.133mg Caviar
Lysine 0.97mg 1.834mg Caviar
Methionine 0.588mg 0.646mg Caviar
Phenylalanine 1.016mg 1.071mg Caviar
Valine 0.95mg 1.263mg Caviar
Histidine 0.531mg 0.649mg Caviar
Omega-3 - EPA 2.741g Caviar
Omega-3 - DHA 3.8g Caviar
Omega-3 - ALA 17.83g Chia seeds
Omega-3 - DPA 0.229g Caviar
Omega-6 - Linoleic acid 5.835g Chia seeds

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Chia seeds Caviar
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
32%
Chia seeds
266%
Caviar
Minerals Daily Need Coverage Score
221%
Chia seeds
153%
Caviar

Comparison summary

Which food is lower in Cholesterol?
Chia seeds
Chia seeds is lower in Cholesterol (difference - 588mg)
Which food is lower in Sugar?
Chia seeds
Chia seeds is lower in Sugar (difference - 0g)
Which food contains less Sodium?
Chia seeds
Chia seeds contains less Sodium (difference - 1484mg)
Which food is lower in Saturated Fat?
Chia seeds
Chia seeds is lower in Saturated Fat (difference - 0.73g)
Which food is cheaper?
Chia seeds
Chia seeds is cheaper (difference - $100)
Which food is richer in minerals?
Chia seeds
Chia seeds is relatively richer in minerals
Which food is lower in glycemic index?
Caviar
Caviar is lower in glycemic index (difference - 15)
Which food is richer in vitamins?
Caviar
Caviar is relatively richer in vitamins

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