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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
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
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%
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%

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
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
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%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Flax seeds Caviar
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 Flax seeds Caviar Opinion
Calories 534kcal 264kcal Flax seeds
Protein 18.29g 24.6g Caviar
Fats 42.16g 17.9g Flax seeds
Vitamin C 0.6mg 0mg Flax seeds
Net carbs 1.58g 4g Caviar
Carbs 28.88g 4g Flax seeds
Cholesterol 0mg 588mg Flax seeds
Vitamin D 0IU 117IU Caviar
Magnesium 392mg 300mg Flax seeds
Calcium 255mg 275mg Caviar
Potassium 813mg 181mg Flax seeds
Iron 5.73mg 11.88mg Caviar
Sugar 1.55g 0g Caviar
Fiber 27.3g 0g Flax seeds
Copper 1.22mg 0.11mg Flax seeds
Zinc 4.34mg 0.95mg Flax seeds
Phosphorus 642mg 356mg Flax seeds
Sodium 30mg 1500mg Flax seeds
Vitamin A 0IU 905IU Caviar
Vitamin A 0µg 271µg Caviar
Vitamin E 0.31mg 1.89mg Caviar
Vitamin D 0µg 2.9µg Caviar
Manganese 2.482mg 0.05mg Flax seeds
Selenium 25.4µg 65.5µg Caviar
Vitamin B1 1.644mg 0.19mg Flax seeds
Vitamin B2 0.161mg 0.62mg Caviar
Vitamin B3 3.08mg 0.12mg Flax seeds
Vitamin B5 0.985mg 3.5mg Caviar
Vitamin B6 0.473mg 0.32mg Flax seeds
Vitamin B12 0µg 20µg Caviar
Vitamin K 4.3µg 0.6µg Flax seeds
Folate 87µg 50µg Flax seeds
Choline 78.7mg 490.9mg Caviar
Saturated Fat 3.663g 4.06g Flax seeds
Monounsaturated Fat 7.527g 4.631g Flax seeds
Polyunsaturated fat 28.73g 7.405g Flax seeds
Tryptophan 0.297mg 0.323mg Caviar
Threonine 0.766mg 1.263mg Caviar
Isoleucine 0.896mg 1.035mg Caviar
Leucine 1.235mg 2.133mg Caviar
Lysine 0.862mg 1.834mg Caviar
Methionine 0.37mg 0.646mg Caviar
Phenylalanine 0.957mg 1.071mg Caviar
Valine 1.072mg 1.263mg Caviar
Histidine 0.472mg 0.649mg Caviar
Omega-3 - EPA 0g 2.741g Caviar
Omega-3 - DHA 0g 3.8g Caviar
Omega-3 - DPA 0g 0.229g 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
Flax 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
62%
Flax seeds
266%
Caviar
Minerals Daily Need Coverage Score
191%
Flax seeds
153%
Caviar

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. 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.