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 cover your daily need for 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.
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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 | +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.
| 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
Protein:
18.29 g
Fats:
42.16 g
Carbs:
28.88 g
Water:
6.96 g
Other:
3.71 g
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
Saturated fat:
Sat. Fat
3.663 g
Monounsaturated fat:
Mono. Fat
7.527 g
Polyunsaturated fat:
Poly. Fat
28.73 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 | -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.
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| Lower in Sugar |
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| Lower in Glycemic Index |
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| Lower in Cholesterol |
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| Lower in Sodium |
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| Lower in Saturated fat |
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| Lower in price |
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| Rich in minerals |
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| Rich in vitamins |
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All nutrients comparison - raw data values
| Nutrient | |
|
DV% diff. |
| Polyunsaturated fat | 28.73g | 0.593g | 188% |
| Vitamin B1 | 1.644mg | 0.037mg | 134% |
| Copper | 1.22mg | 0.03mg | 132% |
| Fiber | 27.3g | 0g | 109% |
| Manganese | 2.482mg | 0.02mg | 107% |
| Magnesium | 392mg | 41mg | 84% |
| Calcium | 255mg | 1064mg | 81% |
| Iron | 5.73mg | 0.77mg | 62% |
| Sodium | 30mg | 1433mg | 61% |
| Saturated fat | 3.663g | 17.115g | 61% |
| Vitamin B12 | 0µg | 1.12µg | 47% |
| Cholesterol | 0mg | 104mg | 35% |
| Vitamin B6 | 0.473mg | 0.085mg | 30% |
| Protein | 18.29g | 31.8g | 27% |
| Fats | 42.16g | 26.94g | 23% |
| Potassium | 813mg | 86mg | 21% |
| Selenium | 25.4µg | 14.5µg | 20% |
| Folate | 87µg | 7µg | 20% |
| Vitamin B3 | 3.08mg | 0.077mg | 19% |
| Phosphorus | 642mg | 760mg | 17% |
| Zinc | 4.34mg | 2.58mg | 16% |
| Vitamin B2 | 0.161mg | 0.37mg | 16% |
| Choline | 78.7mg | 15.4mg | 12% |
| Vitamin A | 0µg | 96µg | 11% |
| Vitamin B5 | 0.985mg | 0.424mg | 11% |
| Carbs | 28.88g | 3.63g | 8% |
| Calories | 534kcal | 387kcal | 7% |
| Vitamin D | 0µg | 0.5µg | 3% |
| Vitamin D | 0IU | 20IU | 3% |
| Vitamin K | 4.3µg | 2.2µg | 2% |
| Vitamin E | 0.31mg | 0.23mg | 1% |
| Monounsaturated fat | 7.527g | 7.838g | 1% |
| Vitamin C | 0.6mg | 0mg | 1% |
| Net carbs | 1.58g | 3.63g | N/A |
| Sugar | 1.55g | 0.73g | N/A |
| Tryptophan | 0.297mg | 0.429mg | 0% |
| Threonine | 0.766mg | 1.171mg | 0% |
| Isoleucine | 0.896mg | 1.685mg | 0% |
| Leucine | 1.235mg | 3.071mg | 0% |
| Lysine | 0.862mg | 2.941mg | 0% |
| Methionine | 0.37mg | 0.852mg | 0% |
| Phenylalanine | 0.957mg | 1.71mg | 0% |
| Valine | 1.072mg | 2.183mg | 0% |
| Histidine | 0.472mg | 1.231mg | 0% |
| Omega-6 - Eicosadienoic acid | 0.007g | N/A |
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
62%
26%
Minerals Daily Need Coverage Score
191%
106%
Comparison summary
Which food is lower in Sugar?
Romano cheese is lower in Sugar (difference - 0.82g)
Which food is lower in glycemic index?
Romano cheese is lower in glycemic index (difference - 27)
Which food is lower in Cholesterol?
Flax seeds is lower in Cholesterol (difference - 104mg)
Which food contains less Sodium?
Flax seeds contains less Sodium (difference - 1403mg)
Which food is lower in Saturated fat?
Flax seeds is lower in Saturated fat (difference - 13.452g)
Which food is cheaper?
Flax seeds is cheaper (difference - $1.6)
Which food is richer in minerals?
Flax seeds is relatively richer in minerals
Which food is richer in vitamins?
Flax seeds is relatively richer in vitamins