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  6. Romano cheese vs. Chia seeds

Romano cheese vs. Chia seeds — In-Depth Nutrition Comparison

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The main differences between romano cheese and chia seeds

  • Chia seeds is richer than romano cheese in fiber, manganese, copper, iron, selenium, magnesium, vitamin B3, and vitamin B1.
  • Daily need coverage for fiber for chia seeds is 138% higher.
  • Romano cheese contains 90 times more Sodium than chia seeds. Romano cheese contains 1433mg of Sodium, while chia seeds contains 16mg.
  • Chia seeds contains less sodium.
  • Chia seeds has a lower glycemic index than romano cheese.

Food types used in this article are Cheese, romano and Seeds, chia seeds, dried.

Infographic

Romano cheese vs Chia seeds 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 29% 319% 7.6% 29% 10% 70% 326% 187% 2.6% 79%
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%
Contains more CalciumCalcium +68.6%
Contains more MagnesiumMagnesium +717.1%
Contains more PotassiumPotassium +373.3%
Contains more IronIron +902.6%
Contains more CopperCopper +2980%
Contains more ZincZinc +77.5%
Contains more PhosphorusPhosphorus +13.2%
Contains less SodiumSodium -98.9%
Contains more ManganeseManganese +13515%
Contains more SeleniumSelenium +280.7%

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 0% 25% 4.6% 15% 9.3% 85% 1.4% 25% 20% 140% 5.5% 5.3% 8.4%
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%
Contains more Vitamin AVitamin A +668.5%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin B2Vitamin B2 +117.6%
Contains more Vitamin B5Vitamin B5 +∞%
Contains more Vitamin B6Vitamin B6 +∞%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more Vitamin KVitamin K +∞%
Contains more CholineCholine +∞%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin EVitamin E +117.4%
Contains more Vitamin B1Vitamin B1 +1575.7%
Contains more Vitamin B3Vitamin B3 +11367.5%
Contains more FolateFolate +600%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
32% 27% 4% 31% 7%
Protein: 31.8 g
Fats: 26.94 g
Carbs: 3.63 g
Water: 30.91 g
Other: 6.72 g
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
Contains more ProteinProtein +92.3%
Contains more WaterWater +432.9%
Contains more OtherOther +40%
Contains more FatsFats +14.1%
Contains more CarbsCarbs +1060.3%

Fat Type Comparison

Fat type breakdown side-by-side comparison
67% 31% 2%
Saturated Fat: Sat. Fat 17.115 g
Monounsaturated Fat: Mono. Fat 7.838 g
Polyunsaturated fat: Poly. Fat 0.593 g
11% 8% 81%
Saturated Fat: Sat. Fat 3.33 g
Monounsaturated Fat: Mono. Fat 2.309 g
Polyunsaturated fat: Poly. Fat 23.665 g
Contains more Mono. FatMonounsaturated Fat +239.5%
Contains less Sat. FatSaturated Fat -80.5%
Contains more Poly. FatPolyunsaturated fat +3890.7%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Romano cheese Chia seeds
Lower in Cholesterol ok
Lower in Sugar 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 Equal

All nutrients comparison - raw data values

Nutrient Romano cheese Chia seeds Opinion
Calories 387kcal 486kcal Chia seeds
Protein 31.8g 16.54g Romano cheese
Fats 26.94g 30.74g Chia seeds
Vitamin C 0mg 1.6mg Chia seeds
Net carbs 3.63g 7.72g Chia seeds
Carbs 3.63g 42.12g Chia seeds
Cholesterol 104mg 0mg Chia seeds
Vitamin D 20IU Romano cheese
Magnesium 41mg 335mg Chia seeds
Calcium 1064mg 631mg Romano cheese
Potassium 86mg 407mg Chia seeds
Iron 0.77mg 7.72mg Chia seeds
Sugar 0.73g Chia seeds
Fiber 0g 34.4g Chia seeds
Copper 0.03mg 0.924mg Chia seeds
Zinc 2.58mg 4.58mg Chia seeds
Phosphorus 760mg 860mg Chia seeds
Sodium 1433mg 16mg Chia seeds
Vitamin A 415IU 54IU Romano cheese
Vitamin A 96µg Romano cheese
Vitamin E 0.23mg 0.5mg Chia seeds
Vitamin D 0.5µg Romano cheese
Manganese 0.02mg 2.723mg Chia seeds
Selenium 14.5µg 55.2µg Chia seeds
Vitamin B1 0.037mg 0.62mg Chia seeds
Vitamin B2 0.37mg 0.17mg Romano cheese
Vitamin B3 0.077mg 8.83mg Chia seeds
Vitamin B5 0.424mg Romano cheese
Vitamin B6 0.085mg Romano cheese
Vitamin B12 1.12µg 0µg Romano cheese
Vitamin K 2.2µg Romano cheese
Folate 7µg 49µg Chia seeds
Trans Fat 0.14g Romano cheese
Choline 15.4mg Romano cheese
Saturated Fat 17.115g 3.33g Chia seeds
Monounsaturated Fat 7.838g 2.309g Romano cheese
Polyunsaturated fat 0.593g 23.665g Chia seeds
Tryptophan 0.429mg 0.436mg Chia seeds
Threonine 1.171mg 0.709mg Romano cheese
Isoleucine 1.685mg 0.801mg Romano cheese
Leucine 3.071mg 1.371mg Romano cheese
Lysine 2.941mg 0.97mg Romano cheese
Methionine 0.852mg 0.588mg Romano cheese
Phenylalanine 1.71mg 1.016mg Romano cheese
Valine 2.183mg 0.95mg Romano cheese
Histidine 1.231mg 0.531mg Romano cheese
Omega-3 - ALA 17.83g Chia seeds
Omega-6 - Linoleic acid 5.835g Chia seeds

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Romano cheese Chia seeds
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
27%
Romano cheese
32%
Chia seeds
Minerals Daily Need Coverage Score
106%
Romano cheese
221%
Chia seeds

Comparison summary

Which food is lower in Cholesterol?
Chia seeds
Chia seeds is lower in Cholesterol (difference - 104mg)
Which food is lower in Sugar?
Chia seeds
Chia seeds is lower in Sugar (difference - 0.73g)
Which food contains less Sodium?
Chia seeds
Chia seeds contains less Sodium (difference - 1417mg)
Which food is lower in Saturated Fat?
Chia seeds
Chia seeds is lower in Saturated Fat (difference - 13.785g)
Which food is lower in glycemic index?
Chia seeds
Chia seeds is lower in glycemic index (difference - 12)
Which food is cheaper?
Chia seeds
Chia seeds is cheaper (difference - $4.6)
Which food is richer in minerals?
Chia seeds
Chia seeds is relatively richer in minerals
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. Romano cheese - https://fdc.nal.usda.gov/fdc-app.html#/food-details/171249/nutrients
  2. Chia seeds - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170554/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.