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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 are 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 for vitamin B12, 833% more than chia seeds.
  • Chia seeds are lower in sodium.
  • Chia seeds have a higher glycemic index (15) than caviar (0).

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% 0% 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% 90% 38% 44% 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 EVitamin E +278%
Contains more Vitamin B2Vitamin B2 +264.7%
Contains more Vitamin B12Vitamin B12 +∞%
~equal in Folate ~50µg

All nutrients comparison - raw data values

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

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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. 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.