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
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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.
| 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.
| 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 AVitamin A | +668.5% |
| Contains more Vitamin B2Vitamin B2 | +117.6% |
| Contains more Vitamin B12Vitamin B12 | +∞% |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
Protein:
16.54 g
Fats:
30.74 g
Carbs:
42.12 g
Water:
5.8 g
Other:
4.8 g
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
Saturated Fat:
Sat. Fat
3.33 g
Monounsaturated Fat:
Mono. Fat
2.309 g
Polyunsaturated fat:
Poly. Fat
23.665 g
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.
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| Lower in Cholesterol |
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| Lower in Sugar |
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| Lower in Sodium |
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| Lower in Saturated Fat |
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| Lower in Glycemic Index |
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| Lower in price |
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| Rich in minerals |
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| Rich in vitamins | Equal | ||
All nutrients comparison - raw data values
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Opinion |
| Calories | 486kcal | 387kcal |
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| Protein | 16.54g | 31.8g |
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| Fats | 30.74g | 26.94g |
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| Vitamin C | 1.6mg | 0mg |
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| Net carbs | 7.72g | 3.63g |
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| Carbs | 42.12g | 3.63g |
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| Cholesterol | 0mg | 104mg |
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| Vitamin D | 20IU |
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| Magnesium | 335mg | 41mg |
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| Calcium | 631mg | 1064mg |
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| Potassium | 407mg | 86mg |
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| Iron | 7.72mg | 0.77mg |
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| Sugar | 0.73g |
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| Fiber | 34.4g | 0g |
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| Copper | 0.924mg | 0.03mg |
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| Zinc | 4.58mg | 2.58mg |
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| Phosphorus | 860mg | 760mg |
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| Sodium | 16mg | 1433mg |
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| Vitamin A | 54IU | 415IU |
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| Vitamin A | 96µg |
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| Vitamin E | 0.5mg | 0.23mg |
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| Vitamin D | 0.5µg |
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| Manganese | 2.723mg | 0.02mg |
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| Selenium | 55.2µg | 14.5µg |
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| Vitamin B1 | 0.62mg | 0.037mg |
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| Vitamin B2 | 0.17mg | 0.37mg |
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| Vitamin B3 | 8.83mg | 0.077mg |
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| Vitamin B5 | 0.424mg |
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| Vitamin B6 | 0.085mg |
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| Vitamin B12 | 0µg | 1.12µg |
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| Vitamin K | 2.2µg |
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| Folate | 49µg | 7µg |
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| Trans Fat | 0.14g |
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| Choline | 15.4mg |
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| Saturated Fat | 3.33g | 17.115g |
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| Monounsaturated Fat | 2.309g | 7.838g |
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| Polyunsaturated fat | 23.665g | 0.593g |
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| Tryptophan | 0.436mg | 0.429mg |
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| Threonine | 0.709mg | 1.171mg |
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| Isoleucine | 0.801mg | 1.685mg |
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| Leucine | 1.371mg | 3.071mg |
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| Lysine | 0.97mg | 2.941mg |
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| Methionine | 0.588mg | 0.852mg |
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| Phenylalanine | 1.016mg | 1.71mg |
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| Valine | 0.95mg | 2.183mg |
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| Histidine | 0.531mg | 1.231mg |
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| Omega-3 - ALA | 17.83g |
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| Omega-6 - Linoleic acid | 5.835g |
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Which food is preferable for your diet?
is better in case of low diet
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| Low Calories diet |
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| Low Fats diet |
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| Low Carbs diet |
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| Low Glycemic Index diet |
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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%
27%
Minerals Daily Need Coverage Score
221%
106%
Comparison summary
Which food is lower in Cholesterol?
Chia seeds is lower in Cholesterol (difference - 104mg)
Which food is lower in Sugar?
Chia seeds is lower in Sugar (difference - 0.73g)
Which food contains less Sodium?
Chia seeds contains less Sodium (difference - 1417mg)
Which food is lower in Saturated Fat?
Chia seeds is lower in Saturated Fat (difference - 13.785g)
Which food is lower in glycemic index?
Chia seeds is lower in glycemic index (difference - 12)
Which food is cheaper?
Chia seeds is cheaper (difference - $4.6)
Which food is richer in minerals?
Chia seeds is relatively richer in minerals
Which food is richer in vitamins?
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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.