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  6. Romano cheese vs. Flax seeds

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

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How are Romano cheese and Flax seeds different?

  • Romano cheese is richer in Calcium, and Vitamin B12, while Flax seeds are higher in Vitamin B1, Copper, Fiber, Manganese, Magnesium, and Iron.
  • Flax seeds covers your daily need of Vitamin B1 134% more than Romano cheese.
  • Flax seeds are lower in Sodium.

Cheese, romano and Seeds, flaxseed types were used in this article.

Infographic

Romano cheese vs Flax 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 280% 77% 72% 215% 407% 118% 275% 3.9% 324% 139%
Contains more CalciumCalcium +317.3%
Contains more PhosphorusPhosphorus +18.4%
Contains more MagnesiumMagnesium +856.1%
Contains more PotassiumPotassium +845.3%
Contains more IronIron +644.2%
Contains more CopperCopper +3966.7%
Contains more ZincZinc +68.2%
Contains less SodiumSodium -97.9%
Contains more ManganeseManganese +12310%
Contains more SeleniumSelenium +75.2%

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 2% 0% 6.2% 0% 411% 37% 58% 59% 109% 0% 11% 65% 43%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin B2Vitamin B2 +129.8%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin EVitamin E +34.8%
Contains more Vitamin B1Vitamin B1 +4343.2%
Contains more Vitamin B3Vitamin B3 +3900%
Contains more Vitamin B5Vitamin B5 +132.3%
Contains more Vitamin B6Vitamin B6 +456.5%
Contains more Vitamin KVitamin K +95.5%
Contains more FolateFolate +1142.9%
Contains more CholineCholine +411%

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
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
Contains more ProteinProtein +73.9%
Contains more WaterWater +344.1%
Contains more OtherOther +81.1%
Contains more FatsFats +56.5%
Contains more CarbsCarbs +695.6%

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
9% 19% 72%
Saturated Fat: Sat. Fat 3.663 g
Monounsaturated Fat: Mono. Fat 7.527 g
Polyunsaturated fat: Poly. Fat 28.73 g
Contains less Sat. FatSaturated Fat -78.6%
Contains more Poly. FatPolyunsaturated fat +4744.9%
~equal in Monounsaturated Fat ~7.527g

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 Flax seeds
Lower in Sugar ok
Lower in Glycemic Index ok
Lower in Cholesterol ok
Lower in Sodium ok
Lower in Saturated Fat ok
Lower in price ok
Rich in minerals ok
Rich in vitamins ok

All nutrients comparison - raw data values

Nutrient Romano cheese Flax seeds Opinion
Calories 387kcal 534kcal Flax seeds
Protein 31.8g 18.29g Romano cheese
Fats 26.94g 42.16g Flax seeds
Vitamin C 0mg 0.6mg Flax seeds
Net carbs 3.63g 1.58g Romano cheese
Carbs 3.63g 28.88g Flax seeds
Cholesterol 104mg 0mg Flax seeds
Vitamin D 20IU 0IU Romano cheese
Magnesium 41mg 392mg Flax seeds
Calcium 1064mg 255mg Romano cheese
Potassium 86mg 813mg Flax seeds
Iron 0.77mg 5.73mg Flax seeds
Sugar 0.73g 1.55g Romano cheese
Fiber 0g 27.3g Flax seeds
Copper 0.03mg 1.22mg Flax seeds
Zinc 2.58mg 4.34mg Flax seeds
Phosphorus 760mg 642mg Romano cheese
Sodium 1433mg 30mg Flax seeds
Vitamin A 415IU 0IU Romano cheese
Vitamin A RAE 96µg 0µg Romano cheese
Vitamin E 0.23mg 0.31mg Flax seeds
Vitamin D 0.5µg 0µg Romano cheese
Manganese 0.02mg 2.482mg Flax seeds
Selenium 14.5µg 25.4µg Flax seeds
Vitamin B1 0.037mg 1.644mg Flax seeds
Vitamin B2 0.37mg 0.161mg Romano cheese
Vitamin B3 0.077mg 3.08mg Flax seeds
Vitamin B5 0.424mg 0.985mg Flax seeds
Vitamin B6 0.085mg 0.473mg Flax seeds
Vitamin B12 1.12µg 0µg Romano cheese
Vitamin K 2.2µg 4.3µg Flax seeds
Folate 7µg 87µg Flax seeds
Choline 15.4mg 78.7mg Flax seeds
Saturated Fat 17.115g 3.663g Flax seeds
Monounsaturated Fat 7.838g 7.527g Romano cheese
Polyunsaturated fat 0.593g 28.73g Flax seeds
Tryptophan 0.429mg 0.297mg Romano cheese
Threonine 1.171mg 0.766mg Romano cheese
Isoleucine 1.685mg 0.896mg Romano cheese
Leucine 3.071mg 1.235mg Romano cheese
Lysine 2.941mg 0.862mg Romano cheese
Methionine 0.852mg 0.37mg Romano cheese
Phenylalanine 1.71mg 0.957mg Romano cheese
Valine 2.183mg 1.072mg Romano cheese
Histidine 1.231mg 0.472mg Romano cheese
Omega-6 - Eicosadienoic acid 0.007g Flax seeds

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Romano cheese Flax 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
62%
Flax seeds
Minerals Daily Need Coverage Score
106%
Romano cheese
191%
Flax seeds

Comparison summary

Which food is lower in Sugar?
Romano cheese
Romano cheese is lower in Sugar (difference - 0.82g)
Which food is lower in glycemic index?
Romano cheese
Romano cheese is lower in glycemic index (difference - 27)
Which food is lower in Cholesterol?
Flax seeds
Flax seeds is lower in Cholesterol (difference - 104mg)
Which food contains less Sodium?
Flax seeds
Flax seeds contains less Sodium (difference - 1403mg)
Which food is lower in Saturated Fat?
Flax seeds
Flax seeds is lower in Saturated Fat (difference - 13.452g)
Which food is cheaper?
Flax seeds
Flax seeds is cheaper (difference - $1.6)
Which food is richer in minerals?
Flax seeds
Flax seeds is relatively richer in minerals
Which food is richer in vitamins?
Flax seeds
Flax seeds is relatively richer in vitamins

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