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  6. Flax seeds vs. Caviar

Flax seeds vs. Caviar — In-Depth Nutrition Comparison

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Important differences between flax seeds and caviar

  • Flax seeds have more copper, vitamin B1, fiber, and manganese; however, caviar is richer in vitamin B12, iron, choline, and selenium.
  • Caviar's daily need coverage for vitamin B12 is 833% more.
  • Flax seeds contain less sodium.

The food varieties used in the comparison are Seeds, flaxseed and Fish, caviar, black, and red, granular.

Infographic

Flax 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 280% 77% 72% 215% 407% 118% 275% 3.9% 324% 139%
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 +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%
Contains more IronIron +107.3%
Contains more SeleniumSelenium +157.9%
~equal in Calcium ~275mg

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 2% 0% 6.2% 0% 411% 37% 58% 59% 109% 0% 11% 65% 43%
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% 90% 38% 44% 48% 143% 2.3% 210% 74% 2500% 1.5% 38% 268%
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%
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%

All nutrients comparison - raw data values

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

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
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
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 +135.5%
Contains more CarbsCarbs +622%
Contains more ProteinProtein +34.5%
Contains more WaterWater +582.5%
Contains more OtherOther +61.7%

Fat Type Comparison

Fat type breakdown side-by-side comparison
9% 19% 72%
Saturated fat: Sat. Fat 3.663 g
Monounsaturated fat: Mono. Fat 7.527 g
Polyunsaturated fat: Poly. Fat 28.73 g
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
Contains less Sat. FatSaturated fat -9.8%
Contains more Mono. FatMonounsaturated fat +62.5%
Contains more Poly. FatPolyunsaturated fat +288%

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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. Flax seeds - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169414/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.