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

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The main differences between Chia seeds and Romano cheese

  • Chia seeds is richer than Romano cheese in Fiber, Manganese, Copper, Iron, Selenium, Magnesium, Vitamin B3, and Vitamin B1.
  • Daily need coverage for Fiber from Chia seeds is 138% higher.
  • Chia seeds contains 136 times more Manganese than Romano cheese. Chia seeds contains 2.723mg of Manganese, while Romano cheese contains 0.02mg.
  • Chia seeds contains less Saturated Fat.

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

Infographic

Chia seeds vs Romano cheese infographic
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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 239% 189% 36% 290% 308% 125% 369% 2.1% 355% 301%
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%
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%
Contains more CalciumCalcium +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" 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 5.3% 3.2% 10% 0% 155% 39% 166% 0% 0% 0% 0% 37% 0%
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%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin E Vitamin E +117.4%
Contains more Vitamin B1Vitamin B1 +1575.7%
Contains more Vitamin B3Vitamin B3 +11367.5%
Contains more FolateFolate +600%
Contains more Vitamin AVitamin A +668.5%
Contains more Vitamin B2Vitamin B2 +117.6%
Contains more Vitamin B12Vitamin B12 +∞%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
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
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
Contains more FatsFats +14.1%
Contains more CarbsCarbs +1060.3%
Contains more ProteinProtein +92.3%
Contains more WaterWater +432.9%
Contains more OtherOther +40%

Fat Type Comparison

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

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Chia seeds Romano cheese
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 Chia seeds Romano cheese Opinion
Calories 486kcal 387kcal Chia seeds
Protein 16.54g 31.8g Romano cheese
Fats 30.74g 26.94g Chia seeds
Vitamin C 1.6mg 0mg Chia seeds
Net carbs 7.72g 3.63g Chia seeds
Carbs 42.12g 3.63g Chia seeds
Cholesterol 0mg 104mg Chia seeds
Vitamin D 20IU Romano cheese
Magnesium 335mg 41mg Chia seeds
Calcium 631mg 1064mg Romano cheese
Potassium 407mg 86mg Chia seeds
Iron 7.72mg 0.77mg Chia seeds
Sugar 0.73g Chia seeds
Fiber 34.4g 0g Chia seeds
Copper 0.924mg 0.03mg Chia seeds
Zinc 4.58mg 2.58mg Chia seeds
Phosphorus 860mg 760mg Chia seeds
Sodium 16mg 1433mg Chia seeds
Vitamin A 54IU 415IU Romano cheese
Vitamin A RAE 96µg Romano cheese
Vitamin E 0.5mg 0.23mg Chia seeds
Vitamin D 0.5µg Romano cheese
Manganese 2.723mg 0.02mg Chia seeds
Selenium 55.2µg 14.5µg Chia seeds
Vitamin B1 0.62mg 0.037mg Chia seeds
Vitamin B2 0.17mg 0.37mg Romano cheese
Vitamin B3 8.83mg 0.077mg Chia seeds
Vitamin B5 0.424mg Romano cheese
Vitamin B6 0.085mg Romano cheese
Vitamin B12 0µg 1.12µg Romano cheese
Vitamin K 2.2µg Romano cheese
Folate 49µg 7µg Chia seeds
Trans Fat 0.14g Romano cheese
Choline 15.4mg Romano cheese
Saturated Fat 3.33g 17.115g Chia seeds
Monounsaturated Fat 2.309g 7.838g Romano cheese
Polyunsaturated fat 23.665g 0.593g Chia seeds
Tryptophan 0.436mg 0.429mg Chia seeds
Threonine 0.709mg 1.171mg Romano cheese
Isoleucine 0.801mg 1.685mg Romano cheese
Leucine 1.371mg 3.071mg Romano cheese
Lysine 0.97mg 2.941mg Romano cheese
Methionine 0.588mg 0.852mg Romano cheese
Phenylalanine 1.016mg 1.71mg Romano cheese
Valine 0.95mg 2.183mg Romano cheese
Histidine 0.531mg 1.231mg 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
Chia seeds Romano cheese
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
32%
Chia seeds
27%
Romano cheese
Minerals Daily Need Coverage Score
221%
Chia seeds
106%
Romano cheese

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. Chia seeds - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170554/nutrients
  2. Romano cheese - https://fdc.nal.usda.gov/fdc-app.html#/food-details/171249/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.