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  6. Romano cheese vs. Flax

Romano cheese vs. Flax — In-Depth Nutrition Comparison

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How are Romano cheese and Flax different?

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

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

Infographic

Romano cheese vs Flax 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.
Romano cheese
Romano cheese
2
:
8
Flax
Flax
Contains more Calcium +317.3%
Contains more Phosphorus +18.4%
Contains more Iron +644.2%
Contains more Magnesium +856.1%
Contains more Potassium +845.3%
Contains less Sodium -97.9%
Contains more Zinc +68.2%
Contains more Copper +3966.7%
Contains more Manganese +12310%
Contains more Selenium +75.2%
Romano cheese
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 320% 29% 30% 326% 8% 187% 71% 10% 3% 80%
Flax
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 77% 215% 280% 276% 72% 4% 119% 407% 324% 139%
Contains more Calcium +317.3%
Contains more Phosphorus +18.4%
Contains more Iron +644.2%
Contains more Magnesium +856.1%
Contains more Potassium +845.3%
Contains less Sodium -97.9%
Contains more Zinc +68.2%
Contains more Copper +3966.7%
Contains more Manganese +12310%
Contains more Selenium +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.
Romano cheese
Romano cheese
4
:
8
Flax
Flax
Contains more Vitamin A +∞%
Contains more Vitamin D +∞%
Contains more Vitamin B2 +129.8%
Contains more Vitamin B12 +∞%
Contains more Vitamin E +34.8%
Contains more Vitamin C +∞%
Contains more Vitamin B1 +4343.2%
Contains more Vitamin B3 +3900%
Contains more Vitamin B5 +132.3%
Contains more Vitamin B6 +456.5%
Contains more Folate +1142.9%
Contains more Vitamin K +95.5%
Romano cheese
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%
Flax
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 0% 7% 0% 2% 411% 38% 58% 60% 110% 66% 0% 11%
Contains more Vitamin A +∞%
Contains more Vitamin D +∞%
Contains more Vitamin B2 +129.8%
Contains more Vitamin B12 +∞%
Contains more Vitamin E +34.8%
Contains more Vitamin C +∞%
Contains more Vitamin B1 +4343.2%
Contains more Vitamin B3 +3900%
Contains more Vitamin B5 +132.3%
Contains more Vitamin B6 +456.5%
Contains more Folate +1142.9%
Contains more Vitamin K +95.5%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Romano cheese
Romano cheese
3
:
2
Flax
Flax
Contains more Protein +73.9%
Contains more Water +344.1%
Contains more Other +81.1%
Contains more Fats +56.5%
Contains more Carbs +695.6%
Romano cheese
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
Flax
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 Protein +73.9%
Contains more Water +344.1%
Contains more Other +81.1%
Contains more Fats +56.5%
Contains more Carbs +695.6%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Romano cheese
Romano cheese
1
:
2
Flax
Flax
Contains less Saturated Fat -78.6%
Contains more Polyunsaturated fat +4744.9%
Equal in Monounsaturated Fat - 7.527
Romano cheese
67% 31% 2%
Saturated Fat: 17.115 g
Monounsaturated Fat: 7.838 g
Polyunsaturated fat: 0.593 g
Flax
9% 19% 72%
Saturated Fat: 3.663 g
Monounsaturated Fat: 7.527 g
Polyunsaturated fat: 28.73 g
Contains less Saturated Fat -78.6%
Contains more Polyunsaturated fat +4744.9%
Equal in Monounsaturated Fat - 7.527

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
Lower in Sugar ok
Lower in Glycemic Index ok
Lower in Sodium ok
Lower in Cholesterol 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 Opinion
Net carbs 3.63g 1.58g Romano cheese
Protein 31.8g 18.29g Romano cheese
Fats 26.94g 42.16g Flax
Carbs 3.63g 28.88g Flax
Calories 387kcal 534kcal Flax
Sugar 0.73g 1.55g Romano cheese
Fiber 0g 27.3g Flax
Calcium 1064mg 255mg Romano cheese
Iron 0.77mg 5.73mg Flax
Magnesium 41mg 392mg Flax
Phosphorus 760mg 642mg Romano cheese
Potassium 86mg 813mg Flax
Sodium 1433mg 30mg Flax
Zinc 2.58mg 4.34mg Flax
Copper 0.03mg 1.22mg Flax
Manganese 0.02mg 2.482mg Flax
Selenium 14.5µg 25.4µg Flax
Vitamin A 415IU 0IU Romano cheese
Vitamin A RAE 96µg 0µg Romano cheese
Vitamin E 0.23mg 0.31mg Flax
Vitamin D 20IU 0IU Romano cheese
Vitamin D 0.5µg 0µg Romano cheese
Vitamin C 0mg 0.6mg Flax
Vitamin B1 0.037mg 1.644mg Flax
Vitamin B2 0.37mg 0.161mg Romano cheese
Vitamin B3 0.077mg 3.08mg Flax
Vitamin B5 0.424mg 0.985mg Flax
Vitamin B6 0.085mg 0.473mg Flax
Folate 7µg 87µg Flax
Vitamin B12 1.12µg 0µg Romano cheese
Vitamin K 2.2µg 4.3µg Flax
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
Cholesterol 104mg 0mg Flax
Saturated Fat 17.115g 3.663g Flax
Monounsaturated Fat 7.838g 7.527g Romano cheese
Polyunsaturated fat 0.593g 28.73g Flax
Omega-6 - Eicosadienoic acid 0.007g Flax

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Romano cheese Flax
Low Fats diet ok
Low Carbs diet ok
Low Calories 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
28%
Romano cheese
63%
Flax
Minerals Daily Need Coverage Score
106%
Romano cheese
191%
Flax

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 contains less Sodium?
Flax
Flax contains less Sodium (difference - 1403mg)
Which food is lower in Cholesterol?
Flax
Flax is lower in Cholesterol (difference - 104mg)
Which food is lower in Saturated Fat?
Flax
Flax is lower in Saturated Fat (difference - 13.452g)
Which food is cheaper?
Flax
Flax is cheaper (difference - $1.6)
Which food is richer in minerals?
Flax
Flax is relatively richer in minerals
Which food is richer in vitamins?
Flax
Flax 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 - 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.