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Seed vs Romano cheese - In-Depth Nutrition Comparison

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The main differences between Seed and Romano cheese

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

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

Infographic

Seed 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" chart below show how much of the daily needs can be covered by 300 grams of the food
Contains more Iron +902.6%
Contains more Magnesium +717.1%
Contains more Phosphorus +13.2%
Contains more Potassium +373.3%
Contains less Sodium -98.9%
Contains more Zinc +77.5%
Contains more Copper +2980%
Contains more Calcium +68.6%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 190% 290% 240% 369% 36% 3% 125% 308%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 320% 29% 30% 326% 8% 187% 71% 10%
Contains more Iron +902.6%
Contains more Magnesium +717.1%
Contains more Phosphorus +13.2%
Contains more Potassium +373.3%
Contains less Sodium -98.9%
Contains more Zinc +77.5%
Contains more Copper +2980%
Contains more Calcium +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" chart below show how much of the daily needs can be covered by 300 grams of the food
Seed
5
:
Contains more Vitamin E +117.4%
Contains more Vitamin C +∞%
Contains more Vitamin B1 +1575.7%
Contains more Vitamin B3 +11367.5%
Contains more Folate +600%
Contains more Vitamin A +668.5%
Contains more Vitamin B2 +117.6%
Contains more Vitamin B12 +∞%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 4% 10% 0% 6% 155% 40% 166% 0% 0% 37% 0% 0%
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%
Contains more Vitamin E +117.4%
Contains more Vitamin C +∞%
Contains more Vitamin B1 +1575.7%
Contains more Vitamin B3 +11367.5%
Contains more Folate +600%
Contains more Vitamin A +668.5%
Contains more Vitamin B2 +117.6%
Contains more Vitamin B12 +∞%

Comparison summary table

Pay attention to the most right column. It shows the amounts side by side, making it easier to realize the amount of difference.
Seed Romano cheese
Lower in Sugar ok
Lower in Sodium ok
Lower in Cholesterol 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 Seed Romano cheese Opinion
Net carbs 7.72g 3.63g Seed
Protein 16.54g 31.8g Romano cheese
Fats 30.74g 26.94g Seed
Carbs 42.12g 3.63g Seed
Calories 486kcal 387kcal Seed
Starch g g
Fructose g g
Sugar g 0.73g Seed
Fiber 34.4g 0g Seed
Calcium 631mg 1064mg Romano cheese
Iron 7.72mg 0.77mg Seed
Magnesium 335mg 41mg Seed
Phosphorus 860mg 760mg Seed
Potassium 407mg 86mg Seed
Sodium 16mg 1433mg Seed
Zinc 4.58mg 2.58mg Seed
Copper 0.924mg 0.03mg Seed
Vitamin A 54IU 415IU Romano cheese
Vitamin E 0.5mg 0.23mg Seed
Vitamin D IU 20IU Romano cheese
Vitamin D µg 0.5µg Romano cheese
Vitamin C 1.6mg 0mg Seed
Vitamin B1 0.62mg 0.037mg Seed
Vitamin B2 0.17mg 0.37mg Romano cheese
Vitamin B3 8.83mg 0.077mg Seed
Vitamin B5 mg 0.424mg Romano cheese
Vitamin B6 mg 0.085mg Romano cheese
Folate 49µg 7µg Seed
Vitamin B12 0µg 1.12µg Romano cheese
Vitamin K µg 2.2µg Romano cheese
Tryptophan 0.436mg 0.429mg Seed
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
Cholesterol 0mg 104mg Seed
Trans Fat 0.14g g Romano cheese
Saturated Fat 3.33g 17.115g Seed
Monounsaturated Fat 2.309g 7.838g Romano cheese
Polyunsaturated fat 23.665g 0.593g Seed

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Seed Romano cheese
Low Fats diet ok
Low Carbs diet ok
Low Calories diet ok
Low glycemic index diet ok

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Vitamin and Mineral Summary Scores

The summary score is calculated by summing up the daily values contained in 300 grams of the product. Obviously the more the food fulfills human daily needs, the more the summary score is.
Vitamin Summary Score
35
Seed
28
Romano cheese
Mineral Summary Score
195
Seed
122
Romano cheese

Macronutrients Comparison

Macronutrient comparison charts compare the amount of protein, total fats, and total carbohydrates in 300 grams of the food. The displayed values show how much of the daily needs can be covered by 300 grams of food.
Protein
99%
Seed
191%
Romano cheese
Carbohydrates
42%
Seed
4%
Romano cheese
Fats
142%
Seed
124%
Romano cheese

Comparison summary

Which food is lower in Sugar?
Seed
Seed is lower in Sugar (difference - 0.73g)
Which food contains less Sodium?
Seed
Seed contains less Sodium (difference - 1417mg)
Which food is lower in Cholesterol?
Seed
Seed is lower in Cholesterol (difference - 104mg)
Which food is lower in Saturated Fat?
Seed
Seed is lower in Saturated Fat (difference - 13.785g)
Which food is lower in glycemic index?
Seed
Seed is lower in glycemic index (difference - 12)
Which food is cheaper?
Seed
Seed is cheaper (difference - $4.6)
Which food is richer in minerals?
Seed
Seed 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

The source of all the nutrient values on the page (excluding the main article the sources for which are presented separately if present) is the USDA's FoodCentral. The exact links to the foods presented on this page can be found below.

  1. Seed - 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.