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  6. Chia seeds vs. Romano cheese

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

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The main differences between chia seeds and romano cheese

  • Chia seeds are 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.
  • Chia seeds contain 136 times more manganese than romano cheese. Chia seeds contain 2.723mg of manganese, while romano cheese contains 0.02mg.
  • Chia seeds contain less saturated fat.
  • Chia seeds have a lower glycemic index than romano cheese.

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

Infographic

Chia seeds vs Romano cheese 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 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% 0% 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% 32% 4.6% 7.5% 9.3% 85% 1.4% 25% 20% 140% 5.5% 5.3% 8.4%
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%
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 DV% diff.
Polyunsaturated fat 23.665g 0.593g 154%
Fiber 34.4g 0g 138%
Manganese 2.723mg 0.02mg 118%
Copper 0.924mg 0.03mg 99%
Iron 7.72mg 0.77mg 87%
Selenium 55.2µg 14.5µg 74%
Magnesium 335mg 41mg 70%
Saturated fat 3.33g 17.115g 63%
Sodium 16mg 1433mg 62%
Vitamin B3 8.83mg 0.077mg 55%
Vitamin B1 0.62mg 0.037mg 49%
Vitamin B12 0µg 1.12µg 47%
Calcium 631mg 1064mg 43%
Cholesterol 0mg 104mg 35%
Protein 16.54g 31.8g 31%
Zinc 4.58mg 2.58mg 18%
Vitamin B2 0.17mg 0.37mg 15%
Phosphorus 860mg 760mg 14%
Monounsaturated fat 2.309g 7.838g 14%
Carbs 42.12g 3.63g 13%
Folate 49µg 7µg 11%
Vitamin A 96µg 11%
Potassium 407mg 86mg 9%
Vitamin B5 0.424mg 8%
Vitamin B6 0.085mg 7%
Fats 30.74g 26.94g 6%
Calories 486kcal 387kcal 5%
Vitamin D 0.5µg 3%
Choline 15.4mg 3%
Vitamin D 20IU 3%
Vitamin E 0.5mg 0.23mg 2%
Vitamin K 2.2µg 2%
Vitamin C 1.6mg 0mg 2%
Net carbs 7.72g 3.63g N/A
Sugar 0.73g N/A
Trans fat 0.14g N/A
Tryptophan 0.436mg 0.429mg 0%
Threonine 0.709mg 1.171mg 0%
Isoleucine 0.801mg 1.685mg 0%
Leucine 1.371mg 3.071mg 0%
Lysine 0.97mg 2.941mg 0%
Methionine 0.588mg 0.852mg 0%
Phenylalanine 1.016mg 1.71mg 0%
Valine 0.95mg 2.183mg 0%
Histidine 0.531mg 1.231mg 0%
Omega-3 - ALA 17.83g N/A
Omega-6 - Linoleic acid 5.835g N/A

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
26%
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.