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Romano cheese vs Seed - In-Depth Nutrition Comparison

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The main differences between Romano cheese and Seed

  • Seed is richer than Romano cheese in Fiber, Manganese, Copper, Iron, Selenium, Magnesium, Vitamin B3, and Vitamin B1.
  • Daily need coverage for Fiber from Seed is 138% higher.
  • Romano cheese contains 90 times more Sodium than Seed. Romano cheese contains 1433mg of Sodium, while Seed contains 16mg.

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

Infographic

Romano cheese vs Seed 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" chart below show how much of the daily needs can be covered by 300 grams of the food
Contains more Calcium +68.6%
Contains more Iron +902.6%
Contains more Magnesium +717.1%
Contains more Phosphorus +13.2%
Contains more Potassium +373.3%
Contains less Sodium -98.9%
Contains more Zinc +77.5%
Contains more Copper +2980%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 320% 29% 30% 326% 8% 187% 71% 10%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 190% 290% 240% 369% 36% 3% 125% 308%
Contains more Calcium +68.6%
Contains more Iron +902.6%
Contains more Magnesium +717.1%
Contains more Phosphorus +13.2%
Contains more Potassium +373.3%
Contains less Sodium -98.9%
Contains more Zinc +77.5%
Contains more Copper +2980%

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
:
5
Seed
Contains more Vitamin A +668.5%
Contains more Vitamin B2 +117.6%
Contains more Vitamin B12 +∞%
Contains more Vitamin E +117.4%
Contains more Vitamin C +∞%
Contains more Vitamin B1 +1575.7%
Contains more Vitamin B3 +11367.5%
Contains more Folate +600%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 25% 5% 15% 0% 10% 86% 2% 26% 20% 6% 140% 6%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 4% 10% 0% 6% 155% 40% 166% 0% 0% 37% 0% 0%
Contains more Vitamin A +668.5%
Contains more Vitamin B2 +117.6%
Contains more Vitamin B12 +∞%
Contains more Vitamin E +117.4%
Contains more Vitamin C +∞%
Contains more Vitamin B1 +1575.7%
Contains more Vitamin B3 +11367.5%
Contains more Folate +600%

Comparison summary table

Pay attention to the most right column. It shows the amounts side by side, making it easier to realize the amount of difference.
Romano cheese Seed
Lower in Sugar ok
Lower in Sodium ok
Lower in Cholesterol 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 Seed Opinion
Net carbs 3.63g 7.72g Seed
Protein 31.8g 16.54g Romano cheese
Fats 26.94g 30.74g Seed
Carbs 3.63g 42.12g Seed
Calories 387kcal 486kcal Seed
Starch g g
Fructose g g
Sugar 0.73g g Seed
Fiber 0g 34.4g Seed
Calcium 1064mg 631mg Romano cheese
Iron 0.77mg 7.72mg Seed
Magnesium 41mg 335mg Seed
Phosphorus 760mg 860mg Seed
Potassium 86mg 407mg Seed
Sodium 1433mg 16mg Seed
Zinc 2.58mg 4.58mg Seed
Copper 0.03mg 0.924mg Seed
Vitamin A 415IU 54IU Romano cheese
Vitamin E 0.23mg 0.5mg Seed
Vitamin D 20IU IU Romano cheese
Vitamin D 0.5µg µg Romano cheese
Vitamin C 0mg 1.6mg Seed
Vitamin B1 0.037mg 0.62mg Seed
Vitamin B2 0.37mg 0.17mg Romano cheese
Vitamin B3 0.077mg 8.83mg Seed
Vitamin B5 0.424mg mg Romano cheese
Vitamin B6 0.085mg mg Romano cheese
Folate 7µg 49µg Seed
Vitamin B12 1.12µg 0µg Romano cheese
Vitamin K 2.2µg µg Romano cheese
Tryptophan 0.429mg 0.436mg Seed
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
Cholesterol 104mg 0mg Seed
Trans Fat g 0.14g Romano cheese
Saturated Fat 17.115g 3.33g Seed
Monounsaturated Fat 7.838g 2.309g Romano cheese
Polyunsaturated fat 0.593g 23.665g Seed

Which food is preferable for your diet?

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

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Vitamin and Mineral Summary Scores

The summary score is calculated by summing up the daily values contained in 300 grams of the product. Obviously the more the food fulfills human daily needs, the more the summary score is.
Vitamin Summary Score
28
Romano cheese
35
Seed
Mineral Summary Score
122
Romano cheese
195
Seed

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 food.
Protein
191%
Romano cheese
99%
Seed
Carbohydrates
4%
Romano cheese
42%
Seed
Fats
124%
Romano cheese
142%
Seed

Comparison summary

Which food is lower in Sugar?
Seed
Seed is lower in Sugar (difference - 0.73g)
Which food contains less Sodium?
Seed
Seed contains less Sodium (difference - 1417mg)
Which food is lower in Cholesterol?
Seed
Seed is lower in Cholesterol (difference - 104mg)
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?
?
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

The source of all the nutrient values on the page (excluding the main article the sources for which are presented separately if present) is the USDA's FoodCentral. The exact links to the foods presented on this page can be found below.

  1. Romano cheese - https://fdc.nal.usda.gov/fdc-app.html#/food-details/171249/nutrients
  2. Seed - 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.