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Seed vs Romano cheese - In-Depth Nutrition Comparison

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Comparison summary

Which food is lower in Cholesterol?
Seed
Seed is lower in Cholesterol (difference - 104mg)
Which food contains less Sugars?
Seed
Seed contains less Sugars (difference - 0.73g)
Which food contains less Sodium?
Seed
Seed contains less Sodium (difference - 1417mg)
Which food is lower in Saturated Fat?
Seed
Seed is lower in Saturated Fat (difference - 13.785g)
Which food is lower in glycemic index?
Seed
Seed is lower in glycemic index (difference - 12)
Which food is cheaper?
Seed
Seed is cheaper (difference - $4.6)
Which food is richer in minerals?
Seed
Seed is relatively richer in minerals
Which food is richer in vitamins?
Romano cheese
Romano cheese is relatively richer in vitamins

Comparison summary table

Pay attention at the most right column. It shows the amounts side by side, making it easier to realize the amount of difference.
Seed Romano cheese
Lower in Cholesterol ok
Lower in Sugars ok
Lower in Sodium ok
Lower in Saturated Fat ok
Lower in glycemic index ok
Lower in price ok
Rich in minerals ok
Rich in vitamins ok

Which food is preferable in case of diets?

ok
ok
is better in case of low diet
Seed Romano cheese
Low Calories diet ok
Low Fats diet ok
Low Carbs diet ok
Low glycemic index diet ok

Vitamin and Mineral Summary Scores

Summary score is calculated by summing up the daily values contained in 300 grams of the product. Obviously the more the food fulfils human daily needs, the more the summary score is
Vitamin Summary Score
25
Seed
17
Romano cheese
Mineral Summary Score
137
Seed
104
Romano cheese

Mineral Comparison

Mineral comparison score is based on the number of minerals by which one or the other food is richer. The "coverage" chart below show how much of the daily needs can be covered by 300 grams of the food
Seed
7
:
Contains more Iron +902.6%
Contains more Potassium +373.3%
Contains more Magnesium +717.1%
Contains more Copper +2980%
Contains more Zinc +77.5%
Contains more Phosphorus +13.2%
Contains less Sodium -98.9%
Contains more Calcium +68.6%
Contains more Iron +902.6%
Contains more Potassium +373.3%
Contains more Magnesium +717.1%
Contains more Copper +2980%
Contains more Zinc +77.5%
Contains more Phosphorus +13.2%
Contains less Sodium -98.9%
Contains more Calcium +68.6%

Vitamin Comparison

Vitamin comparison score is based on the number of vitamins by which one or the other food is richer. The "coverage" chart below show how much of the daily needs can be covered by 300 grams of the food
Seed
4
:
Contains more Vitamin C +∞%
Contains more Vitamin E +117.4%
Contains more Vitamin B1 +1575.7%
Contains more Vitamin B3 +11367.5%
Contains more Vitamin A +668.5%
Contains more Vitamin B2 +117.6%
Contains more Vitamin B12 +∞%
Contains more Vitamin C +∞%
Contains more Vitamin E +117.4%
Contains more Vitamin B1 +1575.7%
Contains more Vitamin B3 +11367.5%
Contains more Vitamin A +668.5%
Contains more Vitamin B2 +117.6%
Contains more Vitamin B12 +∞%

Macronutrients Comparison

Macronutrient comparison charts compare the amount of protein, total fats and total carbohydrates in 300 grams of the food. The displayed values show how much of the daily needs can be covered by 300 grams of the food
Protein
99%
Seed
191%
Romano cheese
Carbohydrates
42%
Seed
4%
Romano cheese
Fats
142%
Seed
124%
Romano cheese

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All nutrients comparison - raw data values

In the column "Opinion" we made some assumptions which could be controversial. For instance we are assuming that less saturated fats is good for you. Please ignore this column if you have your own opinion.We marked the nutrients, comparison of which we considered as not meaningful, as "N/A"
Nutrient Seed Romano cheese Opinion
Calories 486 387 Seed
Protein 16.54 31.8 Romano cheese
Fats 30.74 26.94 Seed
Vitamin C 1.6 0 Seed
Carbs 42.12 3.63 Seed
Cholesterol 0 104 Seed
Vitamin D 20 Romano cheese
Iron 7.72 0.77 Seed
Calcium 631 1064 Romano cheese
Potassium 407 86 Seed
Magnesium 335 41 Seed
Sugars 0.73 Romano cheese
Fiber 34.4 0 Seed
Copper 0.924 0.03 Seed
Zinc 4.58 2.58 Seed
Starch
Phosphorus 860 760 Seed
Sodium 16 1433 Seed
Vitamin A 54 415 Romano cheese
Vitamin E 0.5 0.23 Seed
Vitamin D 0.5 Romano cheese
Vitamin B1 0.62 0.037 Seed
Vitamin B2 0.17 0.37 Romano cheese
Vitamin B3 8.83 0.077 Seed
Vitamin B5 0.424 Romano cheese
Vitamin B6 0.085 Romano cheese
Vitamin B12 0 1.12 Romano cheese
Vitamin K 2.2 Romano cheese
Folic acid (B9) 0 Romano cheese
Trans Fat 0.14 Romano cheese
Saturated Fat 3.33 17.115 Seed
Monounsaturated Fat 2.309 7.838 Romano cheese
Polyunsaturated fat 23.665 0.593 Seed
Tryptophan 0.436 0.429 Seed
Threonine 0.709 1.171 Romano cheese
Isoleucine 0.801 1.685 Romano cheese
Leucine 1.371 3.071 Romano cheese
Lysine 0.97 2.941 Romano cheese
Methionine 0.588 0.852 Romano cheese
Phenylalanine 1.016 1.71 Romano cheese
Valine 0.95 2.183 Romano cheese
Histidine 0.531 1.231 Romano cheese
The main source of information is USDA Food Composition Database (U.S. Department of Agriculture)
Dietary Guidelines for Americans is used as the primary source for advice in this web resource
Data provided by FoodStruct.com should be considered and used as information only. Please consult your physician before beginning any diet.