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  6. Flax seeds vs. Romano cheese

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

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How are Flax seeds and Romano cheese different?

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

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

Infographic

Flax 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 280% 77% 72% 215% 407% 118% 275% 3.9% 324% 139%
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 +856.1%
Contains more PotassiumPotassium +845.3%
Contains more IronIron +644.2%
Contains more CopperCopper +3966.7%
Contains more ZincZinc +68.2%
Contains less SodiumSodium -97.9%
Contains more ManganeseManganese +12310%
Contains more SeleniumSelenium +75.2%
Contains more CalciumCalcium +317.3%
Contains more PhosphorusPhosphorus +18.4%

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 2% 0% 6.2% 0% 411% 37% 58% 59% 109% 0% 11% 65% 43%
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 EVitamin E +34.8%
Contains more Vitamin B1Vitamin B1 +4343.2%
Contains more Vitamin B3Vitamin B3 +3900%
Contains more Vitamin B5Vitamin B5 +132.3%
Contains more Vitamin B6Vitamin B6 +456.5%
Contains more Vitamin KVitamin K +95.5%
Contains more FolateFolate +1142.9%
Contains more CholineCholine +411%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin B2Vitamin B2 +129.8%
Contains more Vitamin B12Vitamin B12 +∞%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
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
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 +56.5%
Contains more CarbsCarbs +695.6%
Contains more ProteinProtein +73.9%
Contains more WaterWater +344.1%
Contains more OtherOther +81.1%

Fat Type Comparison

Fat type breakdown side-by-side comparison
9% 19% 72%
Saturated Fat: Sat. Fat 3.663 g
Monounsaturated Fat: Mono. Fat 7.527 g
Polyunsaturated fat: Poly. Fat 28.73 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 -78.6%
Contains more Poly. FatPolyunsaturated fat +4744.9%
~equal in Monounsaturated Fat ~7.838g

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Flax seeds Romano cheese
Lower in Sugar ok
Lower in Glycemic Index ok
Lower in Cholesterol ok
Lower in Sodium 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 Flax seeds Romano cheese Opinion
Calories 534kcal 387kcal Flax seeds
Protein 18.29g 31.8g Romano cheese
Fats 42.16g 26.94g Flax seeds
Vitamin C 0.6mg 0mg Flax seeds
Net carbs 1.58g 3.63g Romano cheese
Carbs 28.88g 3.63g Flax seeds
Cholesterol 0mg 104mg Flax seeds
Vitamin D 0IU 20IU Romano cheese
Magnesium 392mg 41mg Flax seeds
Calcium 255mg 1064mg Romano cheese
Potassium 813mg 86mg Flax seeds
Iron 5.73mg 0.77mg Flax seeds
Sugar 1.55g 0.73g Romano cheese
Fiber 27.3g 0g Flax seeds
Copper 1.22mg 0.03mg Flax seeds
Zinc 4.34mg 2.58mg Flax seeds
Phosphorus 642mg 760mg Romano cheese
Sodium 30mg 1433mg Flax seeds
Vitamin A 0IU 415IU Romano cheese
Vitamin A 0µg 96µg Romano cheese
Vitamin E 0.31mg 0.23mg Flax seeds
Vitamin D 0µg 0.5µg Romano cheese
Manganese 2.482mg 0.02mg Flax seeds
Selenium 25.4µg 14.5µg Flax seeds
Vitamin B1 1.644mg 0.037mg Flax seeds
Vitamin B2 0.161mg 0.37mg Romano cheese
Vitamin B3 3.08mg 0.077mg Flax seeds
Vitamin B5 0.985mg 0.424mg Flax seeds
Vitamin B6 0.473mg 0.085mg Flax seeds
Vitamin B12 0µg 1.12µg Romano cheese
Vitamin K 4.3µg 2.2µg Flax seeds
Folate 87µg 7µg Flax seeds
Choline 78.7mg 15.4mg Flax seeds
Saturated Fat 3.663g 17.115g Flax seeds
Monounsaturated Fat 7.527g 7.838g Romano cheese
Polyunsaturated fat 28.73g 0.593g Flax seeds
Tryptophan 0.297mg 0.429mg Romano cheese
Threonine 0.766mg 1.171mg Romano cheese
Isoleucine 0.896mg 1.685mg Romano cheese
Leucine 1.235mg 3.071mg Romano cheese
Lysine 0.862mg 2.941mg Romano cheese
Methionine 0.37mg 0.852mg Romano cheese
Phenylalanine 0.957mg 1.71mg Romano cheese
Valine 1.072mg 2.183mg Romano cheese
Histidine 0.472mg 1.231mg Romano cheese
Omega-6 - Eicosadienoic acid 0.007g Flax seeds

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Flax 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
62%
Flax seeds
27%
Romano cheese
Minerals Daily Need Coverage Score
191%
Flax seeds
106%
Romano cheese

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 is lower in Cholesterol?
Flax seeds
Flax seeds is lower in Cholesterol (difference - 104mg)
Which food contains less Sodium?
Flax seeds
Flax seeds contains less Sodium (difference - 1403mg)
Which food is lower in Saturated Fat?
Flax seeds
Flax seeds is lower in Saturated Fat (difference - 13.452g)
Which food is cheaper?
Flax seeds
Flax seeds is cheaper (difference - $1.6)
Which food is richer in minerals?
Flax seeds
Flax seeds is relatively richer in minerals
Which food is richer in vitamins?
Flax seeds
Flax seeds 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. Flax seeds - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169414/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.